So much nutrition and diet advice focuses on losing weight, but if you’re already too thin, you could be at a loss for what to do next. Choose high-calorie foods that provide energy and increase muscle strength without all of the bad fats that can injure you instead of trying to feed yourself with masses of sweet, rich, or fatty foods. Pick premium quality granola online to relish your taste buds.
Where Do I Begin?
The formula for weight growth is simple: eat more calories than you expend. If you have a fast metabolism or engage in strenuous exercise, you may be putting yourself in a calorie deficit if you don’t consume enough to fulfil your needs. Use an online calorie calculator if you don’t know how many calories you burn per day.
Bread and cereals, in general, are high in complex carbs like starches and fibre, which give your body energy. These are the carbs that are broken down a little slower than simple carbs (like sugar). Bagels are calorie-dense to begin with. One small bagel has about 180 calories, but one slice of white bread has about 70 calories. The calories in extra-large coffee shop bagels can easily exceed 300. 4 Add some nut butter (about 190 calories) and fruit spread (about 50 calories) on your bagel for a delightful, energy-dense mid-morning snack that’s just 420–540 calories.Remember that peanut butter is just one type of nut
Pasta is another calorie-dense carbohydrate that works well as a base for a variety of dishes. All you have to do now is add the sauce and you’re set to go. Cooked spaghetti provides about 400 calories in two cups. A cup of bolognese sauce has 160 calories in it. Add another 45 calories by sprinkling two tablespoons of parmesan cheese on top, and you’ll have consumed at least 600 calories in one meal.
3. Fruit That Has Been Dried
A handful or two of dried fruit will give you a rapid calorie boost. Because they have less volume than fresh versions, you may eat more in one sitting without feeling stuffed. One cup of raisins, for example, contains roughly 400 calories compared to about 60 calories in a full cup of fresh grapes. 4 The most common dried fruit is raisins, but other options include dried berries, apricots, apples, cranberries, and even tropical fruits.
4. Healthy Oils
Adding more fat to your food is a simple way to increase your calorie intake, but you must choose healthy fats and oils. Olive oil is high in monounsaturated fats, which are good for you, and it may add calories and taste to pasta, bread, and veggies. Canola oil is high in omega-3 fatty acids (alpha-linolenic acid or ALA) and monounsaturated fats, making it a versatile cooking oil. 5 Walnut and grape seed oils have a milder flavour and are ideal for salad dressing.
Monounsaturated fatty acids are abundant in avocados. They’re also high in vitamin K, potassium, and fibre. With almost 200 calories per avocado, it’s a terrific method to gain calories without losing nutrition. 4 Avocado slices can be added to sandwiches or guacamole can be made to serve with baked tortilla chips. Guacamole can also be added to soft shell tacos or burritos. You may also try incorporating avocado into one of your favourite smoothie recipes. The mild flavour pairs well with fruit and chocolate.
6. Seeds And Nuts
Polyunsaturated fats found in nuts and seeds provide healthful calories to your diet. Almonds, walnuts, pecans, cashews, sunflower seeds, Roasted Flax Seed, and pumpkin seeds are all nutritious. 5 Roasted nuts and seeds can be eaten by the handful, or chopped nuts can be sprinkled on top of ice cream, yoghurt, or salads. If you don’t like nuts, nut butter is a great way to get some extra calories. For example, one tablespoon of peanut butter contains roughly 100 calories.
Combine any combination of dry whole-grain cereals, nuts, seeds, and dried fruits to make your own granola. Serve your granola for breakfast after storing it in an airtight container. Fill tiny plastic containers with granola and carry them with you on a busy day. Add dark chocolate chunks or peanut butter chips for added taste and calories. You may snack and obtain your calories throughout the day instead of indulging in large meals if you keep granola on hand.
8. Protein Bars
Protein bars can help you improve your calorie and protein intake. Protein is particularly important since your body requires it to build lean muscle. High-calorie protein bars are frequently seen in drugstores with a fitness supplement section. While some people prefer protein shakes to protein bars, the former tends to help you feel satisfied faster due to its high whey content. Don’t make the mistake of substituting protein bars for meals. If you do, you will not consume enough calories. Instead, keep them in your purse, desk, or laptop bag so that you always have a snack on hand.