How to gain weight on a low carb, high fat, moderate protein diet?

Answered on July 29, 2015
Created July 27, 2015 at 9:19 AM


I am currently 20, underweight and bony and want to gain weight (mostly muscle and little fat as possible).

have kept my carb intake to about 70 grams a day and eat a moderate amount of protein, not excessively.

I have decided to increase my calories by only upping the healthy fats.

Will I gain only subcutaneous fat, not visceral fat? I keep getting scared that I will gain visceral fat.

How difficult is it to gain muscle? i just want to gain more muscle, not large amounts like bodybuilders or athletes.

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3 Answers


on July 27, 2015
at 09:07 PM

Why are you restricting carb intake? You are more than likely in ketosis, and choosing a ketogenic diet has many life-changing benefits, but if you are not informed on how to live a healthy ketogenic lfestyle you can actually harm yourself. 

When you are in ketosis your body doesn't burn carbs for energy, usually fat but also muscle too! I would suggest you get a blood meter or at least urine strips to tell how "deep" into ketosis you are. You should ideally have trace to small amounts of keytones, or else you will more than likely be burning muscle away. 

You want to gain weight and muscle... LIFT WEIGHTS! You cannot gain muscle by sitting around, and if you do more cardio or HIIT (even some low intensity) you wil just be burning muscle away at this stage. You do not want to go catabolic. I would up your fat at least, and take more protein. There is nothing wrong with getting more carbs (good carbs) if you are working out, so do not feel scared to do so.

Start weight training/resistance training to gain muscle. If you continue with this diet I would make sure to take a good multi-vitamin and would also suggest taking branched chain amino acids with your carbs before, and during and after your workout. I would also take creatine and drink a lot of water during the day. There are plenty of muscle gaining tips/videos online, but if you want to get mucle mass I would suggest doing weights or training where you are only able to do 5-8 reps rather than lighter or easier training where you are able to do many more reps. 3 sets at 5-8 reps 3 times a week should help get you there, make sure you take at least a day off in between workouts. Also once you get to a desired size, you can go ahead and do lower weight at higer reps and tone your muscle rather than get gigantic and have that crazy bodybuilder weight.


Feel free to PM and good luck!



on July 29, 2015
at 07:13 PM

Getting muscular too fast is an often mistaken concern. Achieving bodybuilder size muscles takes many years of intense lifting and a specific diet. 

If you'd like to put on a bit of weight, lift very heavy weights to stimulate growth hormone release. Pair that with extra safe carbs like paint mentioned, white rice, tubers and fruit.

Keep in mind that growth is a slow and steady process. You won't explode overnight. As soon as you achieve the changes that you want, you can change things up.


on July 27, 2015
at 06:58 PM

I'm sorry but eat some carbs... You will not get fat from eating 150-200g of carbs a day as long as you keep it to pre and post workout. White rice and tubers are awesome... 

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