How to eat more food without feeling overfed
Although most people struggle more with losing weight, there is another side who want to gain weight and put on muscle mass, but find it difficult to eat the required amount of food. In that case, it is best to choose food that has a small volume and a high caloric value.
This is our recommendation for those of you who want to gain weight:
Shakes and Smoothies: A great way to eat a lot of calories and nutrients since the liquid passes through the stomach quickly. Try to have all the macronutrients in the shake. For the most caloric shakes, add proteins through “whey” protein, add fats from coconut oil, avocados, nuts, or butter from them, and carbohydrates from dry and fresh fruits, honey, and oatmeal. For the base of the shake, you can use milk instead of water if you are not intolerant.
Nuts: Almonds, hazelnuts, cashews, walnuts, and peanuts are full of healthy fats, protein, and calories.
Seeds: Chia seeds, flax seeds, and sunflower seeds are rich in healthy fats and fiber.
Rice and corn cakes: Many people call them “styrofoam” because of their texture, but these expanded dehydrated snacks are a high-calorie, concentrated source of carbohydrates that are easily digested and do not take up a lot of volume in the stomach.
Avocado: Avocado is a creamy fruit full of monounsaturated fat and calories.
Olive and grapeseed oil: Use these oils as a dressing or in cooking to add healthy fats to your meals.
Coconut: Coconut products such as coconut oil, coconut milk, and shredded coconut are high in calories and nutrients. Keep in mind that coconut is mostly saturated fat and should be used in moderation, no more than a third of the total fat you consume in a day.
Nut Butter: Peanut butter, almond butter, and other nut butters are spreads that are high in calories and healthy fats. They also contain a high dose of protein per 100g.
Dried fruits: Dried fruits, dates, and apricots are examples of dried fruits that have more calories than fresh fruits.
Cheese: Cheese, especially varieties like cheddar and Swiss, is high in calories and provides protein and calcium.
Fatty fish: Salmon, mackerel, and sardines are high-calorie sources of omega-3 fatty acids that are healthy for the heart, brain, and blood vessels.
Tofu: Tofu is a soy-based food rich in protein and calories that can be used in a variety of dishes.
Dark chocolate: High-quality dark chocolate with a cocoa content of 70% or more is a high-calorie treat.
Lean meats: Lean cuts of beef, pork, and poultry are high-calorie sources of protein.
Cured meat products: Here we mention prosciutto, sirloin, and bacon as the most desirable because they are the purest form of protein without additional chemicals. They have a high protein and fat content.
Whole Eggs: Eggs are not only high in protein, but they also provide healthy fats and various vitamins and minerals.
Trail Mix: A mix of nuts, seeds, and dried fruit can be a high-calorie, energy-boosting snack.
Hummus: Chickpea-based hummus is a high-calorie dip that provides all the macronutrients and fiber.
Granola: Homemade or store-bought granola can be high in calories when it contains nuts, seeds, and dried fruit.
Sweet potatoes: While not as high in calories as some of the other items on this list, sweet potatoes are nutrient-dense and can be prepared in ways that increase calories, such as with olive oil or nut butter.
Sweets: Believe it or not, sweets can also find a place in the diet, but given the huge amount of sugar, you should only eat them after training, no more than 50 grams. This will ensure that all that sugar is stored as fuel in the muscles.
Protein sweets: These are your ideal substitute for regular sweets because they are rich in protein, which most people consume too little, and have a minimal amount of sugar.