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How can I gain body fat?

Colin of Kent

Well-Known Member
Messages
370
Location
Somerset, UK
Type of diabetes
Type 1
Treatment type
Pump
If anyone answers this by saying 'eat more carbs', I will set off the QI-style klaxon!

I've been keto for a little over 18 months for my type 1 diabetes, with fantastic results. At this point, there's no way I'll stop keto, as I love it so much.

However, I would like to be able to put back on some of the weight I've lost. I've never been overweight -- I'm 180 cm tall (5' 11"), and historically around 75 kg (165 lbs). I'm now down to a steady 68 kg (150 lbs), with a BMI of just under 21.

I'm not so concerned about this from a health point of view, but as a type 1 diabetic, I use a continuous glucose monitor (CGM) and an insulin pump, both of which are worn 24/7 with small cannulas under the skin. My lack of subcutaneous fat is making both of these problematic, and I have very few places I can put them where they're (a) comfortable and (b) reliable.

Does anyone have any ideas on how to put body fat on while remaining on keto?
 
Check out Bernstein’s advice on weight gain.
He suggests more protein, but I will let him explain in his own words.

 
Yeah just eat loads of dietary fat. The only other way is lipogenesis which requires glucose from either carbs or protein.
 
Jim Lahey said:
Yeah just eat loads of dietary fat. The only other way is lipogenesis which requires glucose from either carbs or protein.
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Forgive me for being obtuse, but don’t many keto enthusiasts say that eating fat doesn’t make you fat?
 
LooperCat said:
Forgive me for being obtuse, but don’t many keto enthusiasts say that eating fat doesn’t make you fat?
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Normally yes, because consumption is controlled by a functioning, hormonally controlled appetite, with no conscious moderation necessary. But if an individual actively forces him/herself to consume lots of excess fat then they will gain weight. This is ideal for those in ketosis because dietary fat can be deposited directly into adipocytes. To make fat from carbs and protein (lipogenesis) glucose and insulin is required, which is the opposite of ketosis. One could still gain weight using protein alone, but there would be a glucose/insulin penalty that would make ketosis harder to maintain.
 
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So calories in/calories out still stands, then.
 
LooperCat said:
So calories in/calories out still stands, then.
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Others who are more educated than me should probably weigh in here, but I'm pretty sure that model is well outdated now. 'Fat Chance' by Robert Lustig explains it all beautifully, but it's been some years since I read that...
 
I’m not looking for an argument, just clarification.
 
A few more fat bombs made with nuts and fat would hopefully stop you losing any more weight as your body will use these for energy rather than raiding your own body. On a practical note and although I don't rate protein powder much, making a nut butter protein powder smoothie may help you guzzle the extra rations conveniently (see point below).
I hope the extra protein causes you to gain some weight but my feeling is that you may not be able to eat enough and you may find you need more insulin to cover that extra protein.
The only option other than this would be to add the carb a little plus insulin then hit the fat bombs/shakes to hold your new weight gain steady....
 
LooperCat said:
I’m not looking for an argument, just clarification.
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Honestly I don't feel as if CICO needs to fight it out with the hormone theory. Lots of people state that the 2nd law of thermodynamics does apply but that due to our human biology, foods that don't promote fat accumulation and are nutrient dense aka 'real food' tend to lead to a natural reduction in calorie intake. It would be much harder to gain fat on a keto fest with fat bombs and bulletproof coffees taken liberally but those folk would most likely not lose it either. Also some people have lost the ability to respond to biological hunger cues and may be conditioned to overeat regardless of the macronutrients involved!
 

Can we swap? I need to lose a bit more weight but end up nibbling on roasted nuts and cheese late at night and I'm pretty sure that's stopping me.
So I'd say to gain weight on keto you should develop some naughty snacking habits and sit around in front of a screen more often

I have a friend who can't gain weight for the life of her and when I asked her about her eating habits, I discovered she is very sensible about eating her 3 meals a day and not really snacking much so just eat more of your favourite keto foods and more often and see what happens.
 
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