10 Proven Ways to Consume More Healthy Calories


If you are trying to gain weight, you might want to know some helpful tips for consuming more healthy calories. It seems hard to think about putting on weight these days when many people are trying to lose weight. I know many people who want to put on several extra pounds, but they don’t know how to do it.

When I started my weight gaining journey two years ago, I couldn’t find any information about how to gain weight in a healthy way. Whether you had an eating disorder, or you’ve just been ill and dropped a few pounds, putting on weight can be an excellent goal. These wonderful ways to consume more healthy calories are ways that I’ve tried and used myself. They really helped me and I hope they will help you as well.

1. Take small steps

Although many people say that gaining weight is an easy task, it actually isn’t. You need to take small steps and make small changes. For example, add a few extra tablespoons of your favorite olive oil to your salads, nut butter to your oatmeal and smoothies, and butter to your steamed vegetables. Be sure this simple rule on how to consume more calories will undoubtedly help you, as small steps always add up, remember it.

2. Do it right

Putting on weight doesn’t have to be difficult, but make sure you do it right. I know it’s tempting to eat a few hamburgers and drink a milkshake to gain weight overnight. But this way won’t help you to do that, and it will give you a stomach ache and even morning bloat. So do you really need it? I hope not. So, taking into consideration the tip on how to eat more healthy calories, you can gain weight the right way, enjoying the amazing tastes of calorie-dense, healthy foods.
The diet should be balanced and include foods high in calories and protein, such as cheeses and other whole dairy products, vegetables and butter, peanut butter, nuts, and avocados. Treat your body well, and it will undoubtedly thank you for it.

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3. Add fat to each meal

One of the best ways to consume more healthy calories is to add fats to each meal, not only one. I recommend adding two tablespoons of fat to every meal you eat. It may seem a bit scary at first, but fat is really great for you since it can improve the health and look of your hair, skin, and nails.

In addition, it helps your body effectively absorb all of the nutrients from the healthy foods you eat. There are many good fats to choose from, including olive oil, nuts, coconut oil, seeds, avocados, flax oil, and hemp oil. Consume such healthy calories to gain weight faster.

4. Add healthy smoothies to your eating plan

Smoothies are for more than just weight loss. They can help you consume more healthy calories and put on weight fast. Nutritious smoothies promote rapid muscle growth. They can be drunk during the day (as a snack) or in the evening when you need to get the remaining number of calories.

Making smoothies on your own is better because store-bought products contain a lot of sugar and unnecessary additives. Add nut butter, avocado, hemp seeds, or bananas to your smoothies to increase the calorie content. You can also add coconut oil, sugar-free or low-sugar yogurt, and shredded coconut. Choose 4 dense foods that contain healthy calories per smoothie, and don’t forget to add some greens.

5. Eat raw nuts

If you are trying to consume more healthy calories, raw nuts are a must. Eat them instead of all raw fruits and veggies as your snack. However, you should still eat veggies and fruits. They are essential for your health but won’t help you put on weight since they are low in calories.

Nuts are a protein product, so it is better to use them when the body is resting: after strength training or before daytime sleep, if necessary. So the protein will be absorbed much better. But it will be good to take a bag of nuts with you as a snack. Add your favorite raw nuts to your veggies and fruits as a snack to consume more healthy calories. You can also add a little bit of dark chocolate to your snack.

6. Use a healthy starch

Along with using fat in your every meal, you should also add healthy starch to consume healthy calories. It doesn’t necessarily have to be bread or white rice. A sweet baked potato, quinoa, some winter squash, and some brown rice are excellent sources of starches. They will help you put on weight slowly, but, as was said above, small steps add up.

Have one serving of healthy starch for two of your meals daily. While many people consume these to drop unwanted pounds, they don’t eat them every day, which you have to do to put on those extra pounds the healthy way.

7. Add more protein

Protein is a must when it comes to gaining weight the healthy way. It is equally useful for men and women because it has a positive effect not only on the muscles but also on the body as a whole. Considering this tip on how to increase calorie intake, you will achieve your desired wish faster.

Add double the protein you usually consume in order to put on a little weight. When I was trying to consume more healthy calories, I used a vegan protein powder in my oatmeal and smoothies and ate fish like salmon for dinner. Since protein helps the body build lean muscle, it can contribute to weight gain. Protein will also help boost your energy level.

8. Increase the number of meals

If there is a question of the need to gain body weight, then you should not skip meals. On the contrary, you need to make additional meals. You need to get at least three full meals and three snacks every day to increase calorie intake.

It will not work to sharply increase the amount of food eaten per day. This must be done gradually. Digestion and psychological state must have time to adapt.

9. Getting rid of food phobias

In order to get rid of the deficiency of body weight and consume healthy calories, you need to love food and start enjoying it. You need to try all its variety and attend family and friends’ lunches and dinners to fall in love with food. If you don’t have your favorite dishes, it’s time to start them. If you have, please yourself with them more often. All natural foods are healthy when eaten in moderation, so there is no need to label healthy foods falsely.

10. Focus on food

If you’re constantly busy throughout the day, rushing somewhere, and forgetting to eat, you may find it difficult to eat healthy foods or consume more healthy calories. Be sure to slow down, sit down and enjoy your food. Create a peaceful environment where you can relax and look forward to your meal. Avoid distractions like watching TV or talking on the phone while eating.

Apart from the tips mentioned above, I also recommend you to avoid refined foods and sugar, because they can mess with your blood sugar levels. Just because you are trying to put on weight doesn’t mean that you can eat unhealthy foods. Don’t neglect your health and pay attention to what you eat every day. Hopefully, these tips helped you. Do you have some other helpful tips on how to put on weight the healthy way?

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Below, we have compiled a list of the most interesting questions about proven ways to consume more healthy calories:

How to increase calorie intake?

Divide your meals. Instead of eating two or three meals a day, try splitting them up into 5-6 smaller meals. This will help increase your calorie intake and prevent you from overeating at one meal. Then, choose foods that are higher in calories and rich in nutrients. Avoid empty calories because the calories you consume should be rich in nutrients to keep your body healthy and strong, but not empty calories that provide no nutritional value. Finally, try to include healthy foods and foods that you enjoy in your diet. This increases the likelihood that you will still eat what you bought.

Which calories are good for weight gain?

Eggs, nuts, and dairy products like yogurt, puddings, sweet custard, and cheese are food high in calories and protein. Then, your diet should include cereals and fruits to get more healthy calories. In addition, smoothies and milkshakes are the most delicious sources of calories. Adding these foods to your daily diet will increase your calorie intake even if you have no appetite.

How many calories should I eat a day to gain weight?

To gain weight, you need to get 10-15% more calories than your standard diet. Therefore, on average, men need to add at least 250 kcal per day to the required number of calories, and women – at least 125.

How many calories should a healthy breakfast be?

Recommended breakfast calories are 400 kcal for women. But a healthy breakfast for men should contain 600 kcal for men.