Are you tired of being underweight and seeking ways to gain healthy weight? For those who are looking to pack on the pounds, consuming a high-calorie diet is the way to go. However, increasing calorie intake alone isn’t enough. You need to focus on consuming nutrient-rich food items that help with weight gain and muscle building. In this blog, we’ll discuss how to boost very high calorie intake for healthy weight gain.
Eat Frequently: To gain weight, you need to consume more calories than you burn. Eating frequently is an excellent way to stimulate the appetite and increase your total calorie intake. Instead of having three large meals each day, try to spread your food intake over five to six small meals. Eating smaller meals allows you to consume more calories without feeling overly full.
Choose Foods That Pack a Punch: Consuming calorie-dense food items is an excellent way to increase calorie intake. Foods high in healthy fats like nuts, seeds, and avocado are perfect choices. Additionally, starchy vegetables like sweet potatoes and squash, as well as whole-grain pasta, bread, and rice, can also aid in gaining healthy weight.
Add Healthy Fats to Your Diet: Healthy fats like omega-3 fatty acids and monounsaturated fats are essential for healthy weight gain. In addition to nuts and seeds, oily fish like salmon and trout, healthy oils like olive and coconut oil, and full-fat dairy products can help boost calorie intake. Adding a tablespoon or two of oil or nut butter to your meals can significantly increase calorie intake.
Prioritize Protein: Protein is necessary for muscle growth and maintenance, making it essential for healthy weight gain. Including protein in each meal can help boost muscle mass and weight gain. Foods like chicken, turkey, fish, lean red meat, and legumes like beans, lentils, and chickpeas are excellent protein sources.
Drink Your Calories: Drinking high-calorie beverages like smoothies, milkshakes, and fruit juices can significantly increase calorie intake. Milk and milk alternatives like soy, almond, and oat milk are also fantastic options for adding calories and nutrients to your diet.
Gaining healthy weight requires consuming more calories than you burn while also prioritizing nutrient-rich food items. Eating frequently, consuming calorie-dense foods like nuts, seeds, starchy vegetables, and whole grains, and adding healthy fats and protein-rich foods to your diet can help you achieve your weight gain goals. In addition to food, drinking calorie-dense beverages like smoothies and milkshakes can significantly boost your calorie intake. If you’re struggling to gain weight, try incorporating these tips into your diet and work with a dietitian to create a personalized plan that meets your specific nutritional needs.