Easy way to increase calories for the day?

colbiegirl
colbiegirl Posts: 138
edited September 2024 in Food and Nutrition
I'm eating way too few calories for the day if you take a look at my diary, about 750. I've been doing this for the past few months. I'm young and I just assumed everything that was low in calories was ideal to lose weight. I was wrong. I've been told that I've gone about dieting the wrong way, and now I want to change it. I've seen what it does: hair thinning, cracked nails, small appetite, etc.

Please do not penalize me for this because I've gotten a lot of it already. It's the reason why I'm asking, lol. I just want to know some different things I can do to up my calories in ways that are nutritious, safe, and won't make me feel sick from over-eating. Any kind of recipe, food suggestion, whatever would help! I also need more protein, so if it's rich in that, bring it on!

I need change now that I've lost the weight! I want to go about the last 10 lbs as healthy as possible! Help? :flowerforyou:

Replies

  • ChantalGG
    ChantalGG Posts: 2,404 Member
    milk, avocados, nuts, pasta, just add some healthy olive oil on your salads.
  • Cowenlaw1
    Cowenlaw1 Posts: 105 Member
    Almonds and other nuts are full of healthy fats. One serving is a little over 200 calories.
  • ladyhawk00
    ladyhawk00 Posts: 2,457 Member
    Planning is key. Focus on balanced macros (protein/fat/carbs) in each meal/snack. Start with making sure to eat at least 3 meals a day. Breakfast is important when you're trying to overcome a habit of irregular eating or underfeeding. Once you've adjusted to that, add in snacks. Then, gradually increase the amount of cals in each meal/snack. Just 50 cals more for each meal/snack adds up. If you know you'll be working out, increase cals throughout the day.

    If you're not feeling hungry, a good way to increase cals without much volume is healthy fats from natural oils (olive/canola), nuts and nut butters (almonds, pistachios, walnuts), and avocados. Also, I would stay away from "low cal" or "low fat" options. Partly because you want to increase cals, and partly because those foods are usually processed and not nutrient dense, and the cals or fat they take out is replaced by sugar (real or substitute) and sodium - not a good trade off. A fruit smoothie, protein shake or chocolate milk are good cal boosters, because drinking cals can be easier than eating when you aren't feeling hungry.

    Typically, it may be hard for a few days or a week, but your body will adjust to the increased intake and you'll find it isn't an issue for long. Eating more will truly help your metabolism, and your appetite will increase with it.
  • LindaSueBakk
    LindaSueBakk Posts: 145 Member
    Fruit Smoothies - They're easy to make and you can add protein powder for extra calories. Google smoothies for lots of recipes!
  • ambermichon
    ambermichon Posts: 404 Member
    bananas and peanut butter are higher in cals but good for you and cottage cheese the reduced fat kind is a good source of protein...maybe with some fruit.

    I like banana in whey protein shake with a tablespoon of peanut butter....then you get it all...some extra cals and protein!
  • 123nikki123
    123nikki123 Posts: 527
    Nuts are always higher in calories and will provide your body with healthy fat :) Greek Yogurt, eggs and egg whites, cottage cheese. Protein smoothies are great 2!
  • christine24t
    christine24t Posts: 6,063 Member
    Without looking at your diary, I'll say nuts! I also love love love avocado. Sometimes I'll eat half of an avocado with pretzels (using the pretzels to scoop the avocado out of the shell) and it's delicious. Smear it on sandwiches. Also, try using real bread instead of sandwich thins, or eating two slices of bread instead of one. If you make a smoothie, for example, add some yogurt in to up your calories and make it more creamy. Add bananas to your PB sandwiches. Try full fat dressings instead of low fat, or use olive oil.
  • WifeMomDVM
    WifeMomDVM Posts: 1,025 Member
    I have to work to get my protein in too (I try to get 30% of my calories from protein). I like to take lean ground turkey breast and cook it. Then I weigh it into 4 oz servings and freeze it. Then I can grab a serving and take it to work. Sometimes I eat it with a little bit of barbecue sauce or a little salt and pepper or throw it on a green salad with a healthy dressing (Bolthouse Farms brand has EXCELLENT healthy choices - found in the refrigerated section next to bagged salads)

    Or cook up some chicken tenders, season them and again, freeze them for the week - a little planning on the weekend makes for a smooth week. :)

    I'm also a big fan of protein shakes

    Another favorite in addition to the blueberry one I gave you on the other post is Chocolate Peanut Butter
    1 cup almond milk
    1 scoop vanilla protein powder
    2 TB of PB2's powdered peanut butter (yum) - www.bellplantation.com
    1 TB of cocoa powder (antioxidants and only 10 calories)

    So delicious!
  • LeonaB17
    LeonaB17 Posts: 304
    I know a lot of other people have said this already - but hands down -one of the best things is nuts. Very high in calories, not too filling, and delicious! I personally have no problem eating enough - it's the opposite for me - lol - but nuts, especially raw nuts are super healthy and will up your caloric intake without making you feel like a stuffed pig.
  • Shizzman
    Shizzman Posts: 527 Member
    Something I'm thinking about trying making some trail mix....that way you ca mix in some sweets, plus have it be rather healthy! Then when ever you get hungry just fix yourself some and it suits itself rather well towards snacking
  • JennLifts
    JennLifts Posts: 1,913 Member
    oranges, bananas, nuts, whole wheat pastas, whole wheat bread, brown rice, 2% milk, greek yogurt, honey, agave nectar, protein powders, tuna, chicken, olive oil, flax oil, tempeh, kidney beans, black beans, sweet potatoes
  • Jennyisbusy
    Jennyisbusy Posts: 1,294 Member
    I would add some protein to your breakfast - it looks like you eat a good bit of just fruit for breakfast. You could add some milk to your diet- drinking calories gets them down easily and milk has protein and calcium which is very important for young women. You could also add in one extra mini meal or snack - eat the same type things you have become accustom too or try some of the suggestions other people are giving like healthy nuts avocados etc.
  • squishyjenn
    squishyjenn Posts: 245 Member
    Get flax seed. You can get it in the cereal aisle in your local walmart. Throw two tbsp into a smoothie or mix it with an avocado to make a thick dip. It'll up your protein and your fiber I believe and it's pretty high in calories. But the VERY GOOD calories.
  • travelgirl09
    travelgirl09 Posts: 151 Member
    At the end of the day when I am short, I will eat a tablespoon or two of peanut butter, almond butter, or whatever you like. If I need more than that, I'l have a banana with it. Always fills me up and is not a lot of food.
  • yeabby
    yeabby Posts: 643 Member
    When you first increase your calories be prepared the scale may go up. It won't last and within a few weeks it'll start moving down in a healthy way. Good for you, choosing to lose the right way!
  • colbiegirl
    colbiegirl Posts: 138
    I would add some protein to your breakfast - it looks like you eat a good bit of just fruit for breakfast. You could add some milk to your diet- drinking calories gets them down easily and milk has protein and calcium which is very important for young women. You could also add in one extra mini meal or snack - eat the same type things you have become accustom too or try some of the suggestions other people are giving like healthy nuts avocados etc.

    I'll definitely add some milk. Ever since I started eating less calories, I totally forgot myself with how important milk is. Thanks for the reminder!
  • mideon_696
    mideon_696 Posts: 770 Member
    definately got with the nuts! a measly 50gm's can have UP TO 300 cals. milk is good, but not too much. 250ml (1cup) is enough. If losing weight i'd not go nuts with it...
    avocados i also rate. so easy to eat a good amount it. easily over 100 in a good sized avocado.
    peanut butter. 15gm spoonful is nice and dense also.

    bigger meal portions too. dont have to double or triple, but just 50gm's more meat for example would help.
    tbsp (15ml) of olive oil has around 100 cal's too. I use this in my shakes(not post workout - just normal shakes) to fatten them up a bit.

    chuck it on you're salads too, but finish off the left over oil in the bowl/plate, else you wont get the calories you are chasing.
    I always add it to my tuna salads, then drink the left over oily stuff at end (much to the disgust of the onlookers, lol).
    But i dont like to cut myslef short, haha.
  • colbiegirl
    colbiegirl Posts: 138
    definately got with the nuts! a measly 50gm's can have UP TO 300 cals. milk is good, but not too much. 250ml (1cup) is enough. If losing weight i'd not go nuts with it...
    avocados i also rate. so easy to eat a good amount it. easily over 100 in a good sized avocado.
    peanut butter. 15gm spoonful is nice and dense also.

    bigger meal portions too. dont have to double or triple, but just 50gm's more meat for example would help.
    tbsp (15ml) of olive oil has around 100 cal's too. I use this in my shakes(not post workout - just normal shakes) to fatten them up a bit.

    chuck it on you're salads too, but finish off the left over oil in the bowl/plate, else you wont get the calories you are chasing.
    I always add it to my tuna salads, then drink the left over oily stuff at end (much to the disgust of the onlookers, lol).
    But i dont like to cut myslef short, haha.

    Thanks! I love olive oil. I'll definitely try some when I get the chance.
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