Increasing Calories

Going from slow, sluggish metabolism, to boosted mood, abundant energy and growth.

These simple tips and pointers are great ways to increase your daily calorie consumption.

Healthily increasing your calorie intake involves focusing on nutrient-dense foods that provide the calories and essential nutrients your body needs.

Here are some simple and effective strategies to eating enough to allow for muscle gain and maintenance.

Add Healthy Fats

Healthy fats are calorie-dense and can help you increase your intake without eating a large volume of food.

• Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds.
• Nut Butter: Almond butter, peanut butter, and other nut butter.
• Avocado: Add to salads, sandwiches, or make guacamole.
• Olive Oil: Drizzle organic cold-pressed oil on salads and vegetables or use it in cooking.
• Coconut Cream / Oil: Use in cooking or add high-quality coconut cream, powder or oil to smoothies provided.
• Healthy Organic Butter / Cream: Add another nutrient-dense source of good fats to your morning coffee.

Opt for Calorie-Dense Snacks

Snacks can significantly contribute to your daily calorie intake.

• Trail Mix: Combine nuts, seeds, dried fruits, and a bit of dark chocolate.
• Smoothies: Use full-fat yoghurt, milk, and fruits; add nut butter, seeds, or even a tablespoon of precooked porridge.
• Whole Grain Crackers: Pair with cheese or hummus.
• Energy Bars: Look for those made with natural ingredients like oats, nuts, and dried fruits.
• Fruit with Nut Butter: Add nut butter to a fruit snake. It is preferable to choose without palm oil or added oils.

Include More Protein-Rich Foods

Protein helps build muscle build and repair muscle, contributing to healthy weight gain.

• Greek, Full Fat Yoghurt or Goats Milk Yogurt: Opt for full-fat versions and add honey or fruit for extra carbohydrates.
• Cheese: Add to sandwiches, salads, or eat as a snack.
• Eggs: Hard-boiled, scrambled, or in omelettes.
• Dried Meats: Jerky, like beef, can be a portable and protein-rich snack.

Incorporate Whole Grains

When incorporating whole grains into your diet, it's important to choose the right ones. Sourdough bread and soaked grains are excellent choices as they are packed with nutrients and fibre, providing a steady energy supply without compromising your health.

• Porridge: Make it with milk instead of water and top it with nuts and fruits. Adding porridge to smoothies can thicken them and increase calorie and nutrient content.
• Quinoa, Brown Rice, or Peal Barley: Quinoa can be used as a base for meals or in salads. Adding quinoa or pearl barley to soups can increase protein content and provide a hearty, satisfying texture.
• Whole Grain / Rye Bread: For sandwiches and toast, top with avocado, nut butter, or hummus.

Drink Your Calories

Liquids can increase your calorie intake without making you feel overly full.

• Smoothies and Shakes: Blend fruits, vegetables, yoghurt, milk, and nut butter.
• Whole Milk: Use in cereals, coffee, and smoothies.
• 100% Fruit Juices: Opt for juices without added sugars.

Enhance Meals with Extra Ingredients

Adding extra ingredients to your meals can boost calorie content.

• Cheese, Cream and Good Butter: Add to soups, casseroles, and other dishes.
• Nuts and Seeds: Sprinkle on salads, yoghurt, and oatmeal.
• Dried Fruits: Add to cereals, salads, and baked goods.

More frequent meals will increase your overall daily calories.

• Small, Frequent Meals: Have 5-6 smaller meals instead of 3 large ones.
• Snacking Between Meals: Choose healthy, calorie-dense snacks.

By including these easy tips in your daily routine, you can increase your calorie intake in a healthy and balanced way

Listen to your body's hunger cues and adjust portions as needed because over eating could lead to digestive issuee or weight gain.