Healthy ways to increase caloric intake

A

a2stud2

New member
So I have been tracking my caloric intake over the last few days, and it seems kind of low.

When eating healthy (lean meats, fish, cereal), with sides of veggies or snacks consisting of fruits, yogurts, or granola bars, I find that I average about 300-400 calories/meal, and maybe 100 calories/snack, for at most 1400 calories per day.

The only times I feel I get my calorie intake up to the 1,800-2,000 mark is when I eat something unhealthy.

What are some healthy foods that are high in calories so that I can start meeting my recommended calorie intake levels? Thanks.
 
Fat is the most calorically dense nutrient.

So adding things like nuts, peanut butter, flax, extra virgin olive oil, fish, avocados, etc will help get you up pretty easily.

What are your current stats?
 
Right now, I am 6'1, 233.5 with about 27%-28% body fat. I calculated that I should be at about 1,800-2,000 calories. Also, in terms of exercise, I do cardio four times a week and strength training twice a week, so I think I should be eating more.
 
Even 2000 would be low more than likely.

How long have you been eating so few calories and what has your weight been doing?
 
Well, I've only been tracking it for a week now. I feel that my diet has changed somewhat in that week. Before, I was in college so my typical diet was:

*Cereal or waffles/syrup for breakfast
*Lunch of a ham/cheese/mustard or PBJ sandwich with some yogurt
*Pasta/sauce or Chicken/Fish with Rice/Bread and maybe some cranberry jelly for dinner
*Snacks of oranges, yogurt, granola bars, graham crackers, or ice cream/popsicles
*Also, on days I didn't feel like cooking (or didn't have any food) or days I went out with friends somewhere, it consisted of burgers, fries, pizza or club subs

So, I think my caloric intake was much higher in college. Now at home, its lower and I have access to much more healthier foods (and more unhealthy as well). I also feel like I am hungrier more often now, which is why I'm trying to stop this problem now in the early stages. Thanks so much for your help, Steve.

My weight has gone down by about 2 lbs since last week.
 
Being too restrictive really sets yourself up for frustration and failure. You don't need to starve yourself in order to realize success. More often than not, eating the most food possible while still allowing for fat loss is the best bet. At your size, you can afford a good bit of food. In general, 12 calories per pound is a good place to start for weight loss. Track your progress (pictures, measurements, weight, etc) and adjust accordingly.
 
Steve said:
Being too restrictive really sets yourself up for frustration and failure. You don't need to starve yourself in order to realize success. More often than not, eating the most food possible while still allowing for fat loss is the best bet. At your size, you can afford a good bit of food. In general, 12 calories per pound is a good place to start for weight loss. Track your progress (pictures, measurements, weight, etc) and adjust accordingly.
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Yeah, I definately agree in terms of being too restrictive, which is why I'm trying to add more calories. I'm definately not trying to starve myself, haha.

I think I've developed somewhat good eating habits, in terms of eating 5 times a day (3 meals and two snacks), but I feel that when I'm eating good my calorie count is too low, and the only time I meet my recommended calorie count is when I have an unhealthy meal or two.
 
I had the same worries. How am I going to make it to my calorie mark!!!

You can eat yogurt with granola mixed in

I add a slim fast because that's an extra 190 calories (I can't get any more food in, so this was the best sulution, for me) Other brands like Equate, have about 230 calories in them, so I actually switch to Equate this week..

Of course along with my other food I eat in a day. Some quite forced... But I'm geting used to eating more, and the weight and inches are melting off!

Good luck reaching your goals!!!
 
Hope2 said:
I had the same worries. How am I going to make it to my calorie mark!!!

You can eat yogurt with granola mixed in

I add a slim fast because that's an extra 190 calories (I can't get any more food in, so this was the best sulution, for me) Other brands like Equate, have about 230 calories in them, so I actually switch to Equate this week..

Of course along with my other food I eat in a day. Some quite forced... But I'm geting used to eating more, and the weight and inches are melting off!

Good luck reaching your goals!!!
Click to expand...

Interesting. It seems like I should try to force in some more healthy foods, and basically just try to force in some snacks. Seems counterintuitive, but I am aiming for a long-term change and not a short-term solution.
 
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