The ketogenic (keto) diet is a high-fat, low-carbohydrate nutritional approach that induces a metabolic state known as ketosis. In ketosis, the body shifts from relying primarily on glucose derived from carbohydrates for energy to utilizing ketones, which are produced from the breakdown of fats. This metabolic adaptation occurs when carbohydrate intake is significantly reduced, typically to less than 50 grams per day, leading to decreased insulin levels and increased fat oxidation. The diet is characterized by a macronutrient distribution that usually comprises approximately 70-75% fats, 20-25% proteins, and 5-10% carbohydrates. Research suggests that the keto diet can support weight loss, improve metabolic health, and may have therapeutic benefits for certain neurological disorders, including epilepsy. However, it is essential to approach this diet carefully, considering potential nutritional deficiencies and the need for adequate micronutrient intake.
This flexible  and whole-foods keto meal plan for weight gain emphasizes calorie-dense whole foods while maintaining a high-fat, moderate-protein, and low-carb profile. Each meal is designed to help achieve a daily goal of approximately 3,000 kcal, allowing for adjustments based on individual preferences and food availability. Feel free to ask for further adjustments or variations!