How to Gain Weight on a Ketogenic or Carnivore Diet
Primal Edge Health participates in the Amazon Services LLC Associates Program and other affiliate programs and therefore, may collect a share of sales or other compensation from the links on this page. This comes at no additional cost to you, and all the prices and availability are accurate at the time of publishing.
Most people come to keto or carnivore hoping to lose fat, but not everyone needs fat loss. Some begin these diets already underweight. Others heal from nutrient-deficient eating patterns and want to rebuild strength. Some simply feel better on low-carb nutrition yet want to add lean mass. In this episode, Tristan explains how weight gain works on keto and carnivore without losing sight of metabolic health.
Instead of random bulking or forcing calories, he walks through a simple, strategic way to add muscle, maintain strength, and support long-term health. Keto is famous for suppressing hunger, so gaining weight requires a different mindset. The focus shifts to eating enough, choosing the right mix of protein and fat, and understanding when carbohydrates can be useful.
Listen to the Episode Now
Click play on the podcast player below or watch the video on Youtube.
Meet the Host
Tristan Haggard is the founder of Primal Edge Health and has been teaching ketogenic and carnivore nutrition for more than a decade. His approach is built around whole foods, animal based nutrition, and the daily habits required for real metabolic change. Through coaching, courses, cookbooks, and the Keto and Carnivore Collective, he works with people around the world to improve health from the ground up.
Connect with Tristan on X.
Episode Highlights
Tristan breaks down why protein sets the baseline for strength while dietary fat drives energy intake. Many people trying to gain weight on keto simply aren’t eating enough because high satiety keeps cravings low. Increasing fat by around 30 grams per day, adding an extra meal, or slowly introducing whole food carbohydrates can help create the calorie surplus needed to build mass.
He also explains how resistance training boosts hunger and supports growth. Keto makes fat loss easy, but the same system can be used to gain muscle as long as you choose the right foods, bump energy intake, and stay consistent with training and food prep.
In this episode:
- Why being underweight is common after nutrient-deficient diets
- How to set protein intake using 0.8 grams per pound of lean body mass
- Why fat is the primary energy source for gaining weight on keto
- How to add an extra meal or increase portion sizes without relying on junk foods
- When whole food carbohydrates can help stimulate appetite
- Why many people accidentally gain weight by undereating protein and overeating fat
- How resistance training supports appetite and lean mass
- Simple meal planning ideas for hitting a calorie surplus
- Why learning basic food prep makes long-term progress much easier
If you want help setting up meals and macros or building habits you can actually stick to, check out the Ketogenic Edge Cookbook.
Please subscribe and give a 5-star rating on your preferred podcast platform!
Meet Our Sponsor
This episode is brought to you by CHOQ. Choq is our first choice for natural supplements to positively impact energy, mood, and stress resilience throughout the day. Shop now and use our code BIG53LIFE for 53% off all subscriptions for life!
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this podcast are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.
