A commonly held fear for those following the Specific Carbohydrate Diet is not being able to get enough calories to gain/maintain weight on the diet. I never thought it would be a problem for me, but I was surprised after starting the diet to learn how much I needed to eat.
My goal was never to gain, rather to just make sure I was getting proper amount of calories to maintain my current body weight. While I think it is very important that you understand what your specific daily/weekly calorie total should be that subject is beyond the scope of this post.
Instead, I want to offer some simple to implement strategies to help the person who is looking for an extra bump in calories to maintain their current weight or gain some back.
Number 1: Stop buying the leanest cuts of meat and neurotically trimming off all the fat. In my past, I used to be a Fat-phobe tricked into avoiding the most flavorful cuts of meat by mainstream marketing. That’s until I realized that saturated fat is my friend and that anything mother nature produces is going to be better for my body than manmade fats. I’m looking at you corn and canola oil! Now, I eat bacon, beef and pork almost exclusively. Fat is needed for proper digestion more than fiber and is more calorie-dense than protein or carbohydrates (9cals per gram vs 4cals per gram).
Number 2: Increase your butter or Ghee intake. With approximately 100 calories per tablespoon, liberally adding these products to every meal is a great choice to overcome a calorie deficit. They are great sources of good quality fats and the best part is they make every type of dish better! So slather on that butter!
Number 3: Drink your Oils. More specifically, I recommend supplementing with a couple of tablespoons of coconut oil if you’re short on your calorie intake for the day. Or if you’re like me I don’t need the calories but love the health benefits and add it to every dish I can. At around 120 calories per tablespoon, coconut oil packs a mean calorie addition. Olive oil is another good source.
Number 4: Add Coconut milk to everything! Coconut milk is almost entirely made of good saturated fats that help digestion. With
every cup adding at least 300 calories (a whole can is usually 700+) to each dish, this is an easy one to work into your daily smoothie, stir-fry, omelet, frittata or soup.
Number 5: An Avocado a day keeps the weight loss at bay! Avocados have a delightfully nutty, smooth texture and can be added to just about any dish. With an average-sized avocado containing approximately 300 calories, they make a great snack or are a breeze to add to your eggs, burgers or salads.
These are just some sample ideas of simple ways to add more calories to the Specific Carbohydrate Diet, which is inherently more nutritious and balanced than the average SAD diet. The best part of the diet is it can be tailored to anyone’s individual allergies, calorie requirements or tastes.