A few tips used regularly can help to increase your daily calorie intake. These tips are easy and routinely following them will create daily habits to boost your weight gain goals.
For best results try using at least a few of these tips each day to gain a calorie surplus (more calories in than out).
So come on, let’s get started.
Ways To Increase Your Daily Calorie Intake
1.Go Big!
Upsize your plates and cups to increase meal portions. This is a simple strategy that we probably don’t even think about.
There is a psychological side to this because larger plates unconsciously make people feel the need to fill them, and finish the serve. The same applies with large mugs or glasses.
While I’m not suggesting you hang out at the buffet with a supersized plate all day long, using this strategy could easily help get your calories up.
And, if you don’t already have them, pick up some generous sized crockery that you’ll enjoy using.
Do you like patterned, plain, square etc? Whatever floats your boat.
It doesn’t have to be fancy or expensive, just big.
Then fill ‘er up with healthy, tasty food and enjoy.
2.Snack between meals.
I think it’s fairly well-known that snacking between meals is a good way to increase your calorie intake. Also, there are lots of in-between meal options that pack a calorie punch to suit most people.
It’s really important that anyone looking to put on weight should already be eating at least 3 meals a day; morning, noon-ish and night time. And, it helps not to skip meals generally, unless there’s a health reason.
Some snack ideas include nut butters on bread, fruit or crispbread. Or maybe spread some avocado or cheese over those same bases. Keeping your kitchen stocked will stop you running out.
Enjoy fruits like mango, bananas or avocados that contain more calories. How about dried fruit like apricots, raisins, sultanas, dates and figs. Don’t forget to experiment with savoury and sweet options together.
It helps to keep snacks where you spend the most time at home, as a reminder to eat. For instance, next to the remote, laptop, by your favourite chair etc.
3.Count your calories
It’s interesting that many studies have found people tend to underestimate how many calories they are eating each day.
Personally, I had the opposite problem. I always thought I was eating more calories than I actually was, until I tried counting them. That was an eye opener because my “guesstimations” were way off.
Keeping a food diary or using an app like Myfitnesspal to count your calories can help give a more precise idea of how much you’re eating each day.
Importantly, such a tool can be used to understand and adjust the amount of calories, rather than guesstimating what you’re eating, and wondering why your weight isn’t changing.
I know this tip may appeal to some people and not to others.
But at least trying it out for a while will give you a better idea of how many calories you really are eating, and if that needs to increase.
4.Planning ahead.
I have to say planning ahead is one of the key ingredients to getting ahead with your weight gain goals.
Planning ahead can mean several things including:
- Firstly, calculating how many calories you need to eat each day to increase your weight. There are formulas you can use for this such as this weight gain calculator. There are also other calculators online.
- Secondly, deciding on a menu plan for the week ahead based on how many calories you need daily for meals and snacks. And then, doing the shopping for the week ahead.
- Thirdly, batch cooking or preparing meals and snacks in advance to save you time during the week.
- If for example, drinking calories is going to be one of your key strategies, and you don’t have a blender, then invest in one. While it doesn’t have to be state-of-the-art, do shop around for a good quality blender that will last. It isn’t one of those buy-and-store in a cupboard items, you’ll be getting lots of use from this baby.
5.Treat yourself.
And let’s not forget, increasing your calorie intake also means enjoying a sweet or savoury treat. Settle back and enjoy some rich dark chocolate which is a good source of calories. 1 piece (1 oz.) of 70-85% dark chocolate has between 155- 170 calories. How good is that!
You could melt some dark chocolate and dip fruit pieces into it. Try strawberries (or any berries), mandarins, bananas. For more of a treat, roll your chocolate covered fruit in chopped nuts and let sit. Your biggest problem will be waiting for it to set so you can start indulging.
Other treats can include making some frozen mixed fruit or yoghurt and berry fruit popsicles?
If you have a savoury tooth, why not enjoy a little cheese platter.
In other words, there are tons of great healthy treats with calories so indulge yourself.
6.Drink your calories
I’ve written about this before, and have personally found this to be an effective way to easily increase calorie intake. This is a good method for people who may find it hard to include extra snacks or have high satiety cues.
The easiest liquid calories I’m talking about are generally drinks you make yourself. These include juices and smoothies with natural ingredients like fruit, milk, yogurt, raw honey or maple syrup.
Start off trying a simple, tasty drink today. This avocado shake is my go-to for a quick and easy drink with a good number of calories, calcium, fibre, vitamins and minerals.
Avocado Shake
Ingredients:
1.5 cups of full cream milk.
1 medium to large sized avocado
1 tablespoon of honey. (You may need more depending on how sweet you like it).
Place all ingredients in a blender and blend for a minute. This shake has a rich, creamy texture and will make enough for 2 cups.
I sometimes add in a very ripe large banana for additional calories and sweetness. (This yields between 300-360 calories per serve)
Store left over shake in the fridge and drink within 24 hours.
Using these tips regularly helped me easily increase my calorie intake and I gained over 13 kgs. Try it today and see what they can do for you.
I hope you’ll enjoy trying out these tips on how to easily increase your daily calorie intake. Until next time!