Reach your calorie goals with this blog!
If you are trying to gain weight then you are most likely in a calorie surplus. If not, then you should definitely look at doing so.
This does not however mean you should go and eat a load of junk food. It simply means you eat more of the healthier foods, this will help prevent high blood pressure and other diseases in the body.
Gaining weight may look easy for some people but it can have its challenges like, not knowing what to eat, when to eat, how much is too much etc.
I will go through all of that in this blog.
Heres a list of food to help you reach your calorie target, in a healthy way!
- Smoothies/shakes. This is a great opportunity to add in lots of fruit, veg, nuts, yogurt. A smoothie is a great and easy way to bump up your calories and to also get in your fruit and vegetables.
- Meat. A great source of protein and can also be high in calories. Mix in a few vegetables, pasta, rice with a bit of sauce.
- Protein or breakfast bars. These usually contain around 200-300 calories per bar. You may not take it as a meal replacement but rather as a snack.
- Avocados. Avocados are a great source of monounsaturated fats and contain around 250 calories each. Try some avocado on toast, getting in a good source of fats and carbs.
- Stir-fry. It is a good high calorie meal. You have noodles, chicken, vegetables maybe some chips. A wide range of food and also high in calories.
Now that you know the foods you should be eating, lets move on to some tips.
- Fill the plate, make sure you don’t go easy at meal times because this is your best chance to add in a few more calories. Add some chips, vegetables, larger portions.
- Eat regularly, rather then 3 meals maybe have 4-5.
- Eat more carbohydrates and fats.
Foods such as;
Carbohydrates: grains, breads pasta, noodles, rice.
Fats: avocados, oils, almond butter, cashew butter, almonds.
- If you exercise make sure to add back on the calories you burned. Reduce the fat burning exercises, try some muscle building exercises like weight lifting. This will help you ‘bulk up’.
When trying to gain weight you can eat at any time you feel hungry.
In order to gain weight you have to make sure you reach your calorie goals!
How much is too much? When you decide on gaining weight you should set yourself a weight goal, a realistic number of what you would like your weight to be. Set this as your goal and reach for that.
Check out the calorie calculator on my website. This will give you your recommended calorie intake to either loose, maintain or gain weight.
All photos are from https://www.pexels.com!
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