Leena Watts
If you've been instructed to increase your calorie intake, there are several ways to do so slowly and healthily. It's important to keep tracking your calories and weight so you can monitor your progress. You can add 100 calories a week until you reach a stable weight. To do this, you can add extra oil when cooking lean meats, vegetables, stir-fries or soups, or add a quarter to half a cup of nuts to your daily diet. You could also add an extra egg to your breakfast or a little more milk to your drinks.
| Characteristics | Values |
|---|---|
| How long to wait after reaching goal weight | At least two weeks |
| How many calories to add | 100 calories a week |
| How to add calories | Add extra olive or canola oil when cooking lean meats, vegetables, stir-fry or soups |
| Have 1/4 to 1/2 cup of nuts every day | |
| Use natural peanut butter | |
| Add olives to pasta, pizza and salad, or just eat them plain | |
| Top hummus on pita bread or crackers | |
| Add guacamole to your Mexican food or sandwich | |
| Add avocado slices to your sandwich or salad | |
| If you normally eat three eggs in the morning, try four | |
| Pour yourself a little more milk than normal |
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What You'll Learn
Add 100 calories a week until you are no longer losing or gaining weight
When you want to slowly add calories to your diet, it's important to take a gradual approach. Start by tracking your calories and weight to establish a baseline. This will help you understand how many calories you're currently consuming and whether you're maintaining, losing, or gaining weight.
Once you have this information, you can begin adding 100 calories per week to your diet. This might not seem like a significant amount, but it's important to measure, weigh, and read food labels to ensure you're not adding too many calories at once. For example, you could add an apple and a half-ounce of cheese to your daily diet, or you could increase your portion sizes slightly, such as having four eggs instead of three for breakfast.
Continue this process until you reach a point where you're neither losing nor gaining weight. This may take several weeks or even months, depending on your starting point and goals. It's important to be patient and diligent during this process, as regaining lost weight is a common problem.
To ensure you're adding healthy calories, focus on incorporating calorie-dense foods like nuts, oils, and nut butters. For example, add a quarter to a half cup of nuts to your daily diet, use extra olive or canola oil when cooking, or opt for natural peanut butter with the oil on top. These small changes can help you increase your calorie intake without compromising your health.
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Add extra olive or canola oil when cooking lean meats, vegetables, stir-fry or soups
When you are looking to slowly add calories to your diet, it is important to keep track of your calorie intake and weight. This will help you to understand how many calories you are currently eating and whether you are losing or gaining weight. You can then make adjustments to your diet as necessary.
One way to add extra calories to your diet is to add extra olive or canola oil when cooking lean meats, vegetables, stir-fry or soups. Olive oil is a healthy source of fat and can help to increase the calorie content of your meals. For example, one tablespoon of olive oil contains around 120 calories. When cooking lean meats such as chicken or fish, you can add a tablespoon of olive oil to the pan to help prevent the meat from sticking and to add extra flavour. Similarly, when cooking vegetables, stir-fry or soups, you can add a tablespoon of olive oil to the pan before adding your other ingredients. This will help to increase the calorie content of your meal without adding a significant amount of extra food.
If you are not used to cooking with olive oil, start by adding a small amount to your pan and gradually increase the amount as you become more comfortable with the taste and texture. It is important to note that olive oil has a relatively low smoke point, so it is best suited for low to medium-heat cooking. If you are cooking at a higher temperature, you may want to use canola oil instead, as it has a higher smoke point.
In addition to adding extra olive or canola oil to your cooking, there are other ways to slowly add calories to your diet. For example, you can add 1/4 to 1/2 cup of nuts to your daily diet, as nuts are a good source of healthy fats and calories. You can also use natural peanut butter, which is higher in calories than regular peanut butter. Another way to add extra calories is to add olives to your meals or eat them plain. Olives are a good source of healthy fats and can help to increase your calorie intake.
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Eat 1/4 to 1/2 cup of nuts every day
Eating 1/4 to 1/2 cup of nuts every day is a great way to slowly add calories to your diet. Nuts are calorie-dense, so they can help you reach your target calorie intake without making you feel too full. They are also a good source of healthy fats, protein, and fibre, which can help you feel satisfied and energised throughout the day.
When choosing nuts to add to your diet, opt for raw or dry-roasted varieties without added salt or sugar. Some good options include almonds, walnuts, pistachios, and macadamia nuts. You can eat them as a snack or sprinkle them on your meals, such as salads, oatmeal, or yoghurt.
If you're not used to eating nuts, start with a smaller amount and gradually increase it to 1/4 to 1/2 cup per day. This will help your body adjust to the additional calories and nutrients. Additionally, remember to practice portion control and stick to the recommended serving size to avoid consuming too many calories.
You can also try other calorie-dense foods, such as nut butter, olive oil, avocado, cheese, and eggs. These foods can be easily incorporated into your meals or snacks, providing a boost of healthy calories. Remember to track your calorie intake and weight to ensure you're making progress towards your goals without regaining lost weight.
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Use natural peanut butter
To slowly add calories to your diet, it is recommended that you add 100 calories a week until you are no longer losing or gaining weight. This can be done by adding extra olive or canola oil when cooking lean meats, vegetables, stir-fries or soups. You can also add natural peanut butter to your diet.
Natural peanut butter is a great way to add calories to your diet. It is a healthy source of fat and protein, and it can be added to sandwiches, fruit or crackers. When choosing a natural peanut butter, look for the kind where the oil sits on top. This type of peanut butter is made with minimal processing and contains no added sugars or preservatives. It is also a good source of healthy fats, which can help to increase your calorie intake.
To add natural peanut butter to your diet, start by adding a small amount to your favourite sandwich. You can also try spreading it on fruit, such as apples or bananas. If you're looking for a more savoury option, try adding it to crackers or celery sticks. For a more indulgent treat, you can even make peanut butter cups or cookies.
When choosing a natural peanut butter, it is important to read the label carefully. Look for a product that is made with 100% peanuts and no added sugars or preservatives. Some brands may also add salt, so be sure to check the ingredients list if you are watching your sodium intake.
Finally, remember to enjoy natural peanut butter in moderation. While it is a healthy source of fat and protein, it is still high in calories. Start with a small amount and increase gradually as needed. By adding natural peanut butter to your diet, you can slowly increase your calorie intake while enjoying a delicious and nutritious treat.
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Add avocado slices to your sandwich or salad
Adding avocado slices to your sandwich or salad is a great way to slowly add calories to your diet. Avocados are a nutrient-dense food, packed with healthy fats, vitamins, and minerals. They are also a good source of fibre, which can help with digestion and keep you feeling full for longer.
When adding avocado slices to your sandwich or salad, try to use ripe avocados that are soft to the touch but not too mushy. You can slice the avocado into thin or thick pieces, depending on your preference. If you're adding them to a sandwich, you might want to spread the avocado on the bread like butter, or layer on the slices for a more substantial bite. For a salad, try tossing the avocado slices with the other ingredients, or arrange them on top for a colourful and appetising finish.
To enhance the flavour of your avocado slices, consider sprinkling them with a little salt and pepper, a squeeze of lemon or lime juice, or a drizzle of your favourite vinaigrette. You can also experiment with different types of avocados, such as Hass or Reed, to find the variety you like best.
Remember, when slowly adding calories to your diet, it's important to track your progress and make adjustments as needed. Start by adding 100 calories a week to your diet, and monitor your weight to ensure you're not losing or gaining too much. This gradual approach will help you establish a sustainable and healthy eating pattern.
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Frequently asked questions
It is recommended that you wait at least two weeks after reaching your goal weight before you start adding more calories to your diet. You should then add 100 calories a week until you are no longer losing or gaining weight.
You should continue to track your calories so you know how many you are eating. You can do this by measuring, weighing and reading food labels.
You can add extra olive or canola oil when cooking lean meats, vegetables, stir-fry or soups. You can also add 1/4 to 1/2 a cup of nuts to your daily diet, or add peanut butter to sandwiches, fruit or crackers.
You should "eat enough at your meal to feel satisfied but hungry or able to eat again within two to three hours", according to Armul.
