Calorie Dense Foods: The Secret Weapon For Healthy Weight Gain
As university-qualified personal trainers committed to guiding our clients to becoming who they want to be, we recognise that it’s not just about dieting and weight loss. Sometimes, healthy weight gain is the goal—and when this is the case, calorie dense foods are the ace up your sleeve.
Why calorie dense foods?
Calorie dense foods are typically less filling than nutrient dense options as they usually contain less nutrients and fibre. This minimises fullness so you’re able to eat again in a few hours’ time—helping you fuel your body, build muscle, and put on weight.
Some great healthy food options that are high in calories include:
- Avocado
- Bagels
- Dark chocolate (aim for 70% cocoa or higher)
- Dried fruit
- Fruit juices (no added sugar options)
- Honey
- Granola
- Maple syrup
- Nut butters
- Nuts and seeds
- Oils (particularly extra virgin olive oil)
- Pasta
- Quinoa
- Rice
- Salmon (providing a healthy dose of omega-3 fatty acids)
- Sliced cheese
- Sugary cereals (in moderation and accounted for)
- Whole eggs
- Whole milk
- Whole yoghurt
If you’re struggling to consume the calories you need to promote weight gain through eating food alone, remember that drinking calories can also be a winning strategy.
Making a high calorie smoothie for breakfast can be a much easier way to consume your calories rather than eating a large bowl of oatmeal. This is especially true if your appetite is low or you’re not traditionally a breakfast person.
For a balanced diet, don’t ignore nutrient-dense foods—but prioritise those that are calorie dense.
It’s still important to consume foods that are rich in nutrients, such as fruits and vegetables, but if your goal is to gain weight then meals dense in calories are going to be the most helpful.
Crucially, ensure you eat within a calorie and macronutrient (protein, fat, and carbohydrates) target to support your body composition goals.
Don’t make the mistake of eating too many calories—as you could increase your percentage of unwanted body fat.
Instead, set a clear calorie target. By doing this you’ll become more mindful of the food and drink you’re consuming, and you’ll be able to keep yourself accountable so the weight you do gain results in favourable increases in muscle mass and not just body fat.
Not sure how to calculate the ideal calorie and macronutrient target for you? Start your health journey with the personal trainers at Naru Fitness! Contact us and take your first steps towards being the best version of you.
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