Increase Your Protein Intake
Adequate consumption of high quality proteins from animal products is essential for optimal growth, development, and human health (
30 ).
To promote skeletal and muscle growth and physical strength in healthy adults with minimal to intense physical activity, the Recommended Dietary Allowance of protein is between 1.0 to 1.6 grams of protein per kilogram of body weight per day .
Up to 2 grams per kilogram of body weight of protein per day may be safe for healthy adults, with the upper limit at 3.5 grams per kilogram of body weight per day.
High protein foods include meats, fish, eggs, many dairy products, legumes, nuts, and others. Protein supplements like whey protein can also be useful it is difficult for you to get enough protein in your diet.
However, protein may also reduce your hunger and appetite significantly, making it harder to get in enough calories (
32 ).
Talk with a doctor to see if increasing your protein intake would help you achieve your goal to gain weight in a safe way.
Summary
Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight in addition to other nutrients.
Extra Virgin Olive Oil
Another fatty food that almost everyone agrees is healthy is extra virgin olive oil. Its high in oleic acid, a fatty acid that offers some powerful anti-inflammatory properties .
This fat is an essential component of the Mediterranean diet, which has been shown to have numerous health benefits regarding heart health, blood sugar management, and weight management (
What Are Some General Concepts About How To Gain Weight
The main concept to gaining weight is that you have to eat more calories than the amount your body burns. Aim to eat 300 to 500 more calories per day if you want to gain weight slowly. Its better for your body to gain weight slowly than to put on weight quickly. Eating a surplus of 500 calories a day more than you burn results in a new pound of body mass per week. General rules include eating more often , eat more fat and eat more protein.
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What Is A High
It is a meal plan with extra calories and protein. You may need this diet if you have certain health conditions that increase your body’s need for protein and calories. Some of these health conditions include cancer, HIV, AIDS, wounds , and malnutrition. You may also need to follow this diet after a surgery or illness. The extra calories will help you gain weight and have more energy. The extra protein will help your body heal and get stronger.
How Important Is Exercise For Weight Loss
Theyre equally important as each other, says Constantinos at Anytime Fitness, as they work together in tandem.
He says, I would say that initially, your diet is the most important thing to focus on and it isnt unheard of that a personal trainer would give a client two weeks or so to focus on getting their nutrition right before starting their physical activity programme.
There are several scientific studies that show people lose more body weight by combining diet and exercise. Furthermore, not only do you lose more weight, almost all of it will go hand in hand with a reduction in body fat. If youre losing weight by dieting alone, you are likely to be losing muscle mass too which can further reduce your metabolic rate.
And Constantinos reminds us that the quicker you lose weight, the less sustainable it will be. So while diets that work fast might offer results quickly, for long-term results you have to go for long-term weight loss plans. He says, Rapid weight changes are usually a result of something extreme taking place, such as not eating enough or overtraining.
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Infographic: Tips For Gaining Weight The Healthy Way
If you want to gain some weight, then doing it the healthy way is very important. From genetics to underlying medical conditions, there are several reasons for being underweight. But, with some effective tips and the right diet, you can achieve a healthy weight. Click on the infographic below to learn some tips for gaining weight.
Illustration: StyleCraze Design Team
Gaining weight may be difficult, but it is not impossible. Consume the foods mentioned in this list, add resistance training or strength training to your workout routine, and remain stress-free. You will soon start gaining lean muscle and the right amount of fat. Take care!
Know Your Total Calorie Goals
Eating more protein is thought to support weight loss, muscle gain, and improved health a number of different ways, but if you arent eating the right amount of calories protein intake isnt going to make much difference.
In other words, the first step in evaluating your food choices is calorie content. Learn how many calories you need to eat each day and then find foods that help you hit that goal consistently.
The easiest way to determine if a meal or snack is the right calorie fit is to plan out your day in advance. This is much easier than it sounds.
Take your total calorie needs and divide by the typical number of meals you have each day. If you need 2000 calories and eat three times a day, youd need roughly ~600 calories per meal with 200 calories to spare. Then use any remaining calories to account for snacks and wiggle room as needed.
Then use this amount to judge whether or not that high protein food is actually benefiting your overall diet.
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Cocktails And Sugary Beverages
Sugary beverages like soda are obvious offenders on the keto diet, but other packaged drinks like sports drinks and energy drinks are packed with sugar and other toxic ingredients. Fruit juices, pre-made iced teas, and iced coffee drinks also often include a hefty dose of sugar. When it comes to beverages, the rule of thumb is to always check the label.
Cocktails, in general, tend to be higher in sugar then drinks like vodka soda or martinis. Margaritas, bloody Marys, sangria, whiskey sour, cosmos, Pina Coladas, and so on should all be avoided on keto.
Do I Need To Take Vitamin And Mineral Supplements
No, unless your doctor tells you differently. Your vitamin and mineral needs when you have cancer are the same as when you were healthy.
A regular dose multivitamin-mineral supplement may help if you cannot eat a variety of foods. Your doctor or dietitian may recommend a multivitamin-mineral supplement.
Big doses of vitamins and minerals can be harmful and are usually not recommended. Talk to your doctor, dietitian, or pharmacist about any vitamin and mineral supplements you are taking.
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Choose Fats Or Proteins
Fats and proteins tend to be low in carbs. So, if you want to add more calories to your diet without adding too many carbs, go with sources of fats or proteins.
As you can see from the list above, most high-calorie, low-carb foods are sources of fat or are high-protein fats. These help increase your calories without blowing your carb budget.
Tips For Gaining Weight
- Add high calorie foods to existing dishes – Nuts, seeds, and dried fruit make a great addition to salads, rice dishes, pasta dishes, etc.
- Add healthy fats and oils to existing dishes – Add olive oil, peanut oil, or safflower oil to as many foods as possible. For example, rice, other gains, pasta, salads etc.
- Increase portion sizes – Create larger meals of calorie dense foods like rice, mashed potatoes, and pasta.
- Drink Calories – Drinks are an easy way to intake calories on the go. Drink juice, soy milk, milk, smoothies, and other healthy high-calorie beverages.
- Do Muscle Building Exercises – Muscle building exercises can increase appetite and also increase weight as your body builds muscle. This is especially true when combined with high protein foods like nuts, peanut butter, fish, or beans.
- Track your progress and set goals – Setting goals and targets is important to any achievement. Set healthy weight gain targets each month. No more than 7lbs a month is reasonable.
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Whats The Deal With High
High-calorie meals generally get a bad rep. People clock the calorie numbers and zero in on those that contain fewer calories, giving the higher calorie ones a wide berth.
Not that theres anything wrong with low-cal meals but, too often, low calorie gets mistaken for low nutrition. When you aim for nutrient-dense foods, you will feel full for longer, taking away the need to sneak in a snack later.
High-calorie vegetarian meals that are high in protein but contain relatively low saturated fats are good for your health and your heart.
And if you are following a healthy lifestyle and are looking to increase your muscle mass, you need nutrient-dense foods that are high in calories and quality. Which is just what we have right here!
And if anyone tries to tell you that you cannot build muscle on a vegetarian diet, do feel free to call BS on that. We will hold your coat while you do. Vegetarians most definitely can build muscle and we have tips on how you can do so safely.
Calories In Food: Calorie Chart Database
Welcome to Calories.info, a food database that will help you discover the caloric content and other facts about common foods. When you use the calorie database to understand how your body gets energy out of your favorite meals and snacks, paying particular attention to the number of calories in food youve eaten, youll be empowered to make dietary choices that never leave you with guilt . To get started, browse the food categories below to find the calorie chart and nutritional information of your latest meal or its ingredients.
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Easy Chopped Salmon Salad
When its hot outside, nothing will cool you down quite like a salad will. A delicious one is one that has salmon and a variety of veggies in it.
As far as protein is concerned, you cant go wrong with salmon. Half of a filet has a whopping 40 grams in it! Salmon also contains omega-3 fatty acids, Vitamin B and potassium.
So, if youre looking for a meal that is quick, filling and low in calories, check out this salmon recipe here.
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Is All That Protein Necessary
Many people with moderately active lifestyles simply dont need all the protein in very high protein, low carb diets, such as those that recommend above 0.9 grams per pound of body weight per day.
For most physically active people, a daily protein intake of 0.540.9 grams per pound of body weight is likely optimal .
Protein needs depend on your sex, body weight, age, health, activity levels, and body composition goals, so you should consult your healthcare provider if youre unsure how much you should eat.
Moreover, high protein, low carb diets arent necessary to promote overall health.
Eating a balanced, nutrient-rich diet, staying within your calorie needs, exercising, and reducing your intake of processed foods and added sugar are much more important to your well-being than your macronutrient ratios.
Summary
High protein, low carb diets are linked to a few downsides, including an increased risk of some cancers. Plus, most people have no need for all the protein that this eating pattern encourages.
When following a high protein, low carb diet, its important to reduce your intake of carb-rich foods. You should limit the following:
- Grains and starches: breads, rice, pasta, baked goods, cereals, etc.
- Sweeteners: sugar, agave, maple syrup, honey, coconut sugar, etc.
- Sugary drinks: juice, sweetened coffee and tea, soda, sports drinks, sweetened alcoholic beverages, beer, etc.
- Processed, high carb foods: french fries, fried chicken, pizza, chips, etc.
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How Can I Add Calories To Foods
You can add any of the following to foods to increase calories.
- 1 tablespoon of butter or margarine
- 1 tablespoon of mayonnaise
- 1 tablespoon of heavy cream or whipping cream
- 1 tablespoon of cream cheese
- 1 tablespoon of brown sugar, maple syrup, or honey
- 1 tablespoon of sour cream
- 1 tablespoon of half-and-half cream or evaporated milk
Helps Squeeze In Extra Nutrients
Protein shakes can be a simple way to squeeze some extra vitamins and minerals into your daily diet.
Vegetables like spinach, kale, zucchini, and beets are all rich in nutrients and can be easily blended into a protein shake.
Fruits like strawberries, blueberries, bananas, and kiwis are also high in fiber, antioxidants, vitamins, and minerals and can help boost the flavor of your smoothie or shake.
Other nutritious ingredients that you can add to your protein shake include nuts, seeds, yogurt, milk, herbs, and spices.
summary
Protein shakes are a quick and convenient breakfast option that can help squeeze some extra nutrients into your diet and keep you feeling full.
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Keeps You Feeling Full
Enjoying a high protein breakfast is a great strategy for those looking to curb cravings and promote feelings of fullness between meals.
According to one study in 15 people, consuming a high protein breakfast was more effective than consuming a high carb breakfast at reducing levels of ghrelin, the hormone responsible for stimulating feelings of hunger .
Another small study in 19 people showed that doubling protein intake led to significant reductions in calorie intake and body weight .
Protein may also improve blood sugar control, which can help decrease symptoms of low blood sugar, including hunger .
Keys To Strength Building And Muscle Mass
Contributors: Sarah Klemm, RDN, CD, LDN
January 21, 2021
Reviewed: January 12, 2021
Muscle is harder to build and maintain as we age. In fact, most of us start losing muscle around age 30. Physically inactive people are at particular risk and can experience anywhere from a 3 to 8% loss of lean muscle mass every decade after that.
This is due to lower testosterone levels in men and lower estrogen levels in women both hormones that help build muscle. Changes in nerve and blood cells and how the body converts proteins into muscle tissue, are also factors. Muscle loss doesn’t have to be inevitable, though: For adult men and women, regular resistance training exercises are key to building and keeping muscle.
Muscle Strengthening Activities and Health
Men and women should participate in muscle strengthening activities that work the major muscle groups at least two times each week. Examples of muscle strengthening activities include lifting weights, using resistance bands and doing push-ups, pull-ups, sit-ups and some types of yoga. Even everyday activities such as carrying groceries, playing with your kids and gardening can strengthen muscles.
An important way to support strength building is with good nutrition. Foods that provide protein, carbohydrates and fat play a major role, as does getting enough calories throughout the day. Read on to find out how each macronutrient can help you and an estimate of how much to eat every day.
Protein and Muscle Building
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What Are Some Popular Calorie
Examples of calorie-rich foods include:
- Proteins: Red meats, pork, chicken with skin on , salmon or other oily fish, beans, whole milk, eggs, cheese, full-fat yogurt.
- Carbohydrates: potatoes, brown rice, whole grain pasta, whole grains, whole grain breads.
- Fats: Nuts and nut butters, olives, avocado, butter, salad dressings, mayonnaise, high-fat cheeses.
Keto Teriyaki Chicken Bowl
Teriyaki Chicken is a big No-No when youre watching your carbs. Thats because the sauce contains a lot of sugar.
And even though it tastes good, all that sugar is not good for your health.
This Teriyaki Chicken is finger-licking good. The sticky sauce has a nice balance of savory, sweet, umami, and heat.
And youre serving it with veggies like zucchini, broccoli, and cauliflower rice. So, it not only tastes good but is good for you too.
To keep the Teriyaki sauce low carb, youll be using granulated erythritol to sweeten it. Erythritol is an all-natural sweetener that wont lead to spikes in blood sugar.
And unlike some other sweeteners, it doesnt leave a bitter after-taste. If youd like to give it a try, you can get some here.
Per Serving:
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The Complete High Protein Food List
Eating sufficient protein can help with weight loss while preserving muscle. Print this high protein food list for your fridge or notebook today and get new ideas for dietary protein.
Getting older, and becoming the old lady on the bikini stage, Ive been consuming more protein. I recently wrote about my top 25 protein foods I eat the most here.
But, I thought a more comprehensive list would be fun to make, organized by how many grams of protein you get when weights are equal .
Why Follow A High Calorie High Protein Diet
A high calorie, high protein diet is prescribed to help people recover from surgery and illness, gain weight, heal wounds or correct malnutrition. A study found that a high calorie high protein diet can increase weight in residential care patients.1
Furthermore, protein is needed to maintain strength learn more from our article on why Unintended Weight Loss in the Elderly Must be Stopped.
Muscle is needed to do everyday activities and to stay independent. Older adults will require more protein to maintain their daily activities.
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