Your friends envy when you tell them your doctor wants you to add pounds, but you may already have learned the difficult truth: it is more complicated than it sounds. Especially if you want to do the healthy way.
"You can not simply play high calorie garbage foods in your diet," says Kim Larson, a nutritionist in Seattle. You want to eat things with many calories, of course, but they also have to have nutrients.
With a little patience, you can cross the finish line. Just do not expect to achieve your daily calorie goal immediately. You will probably have to build this slowly.
Michael Basham, a retired teacher and Boulder psychologist, co, discovered that firsthand. He is trying to earn the 30 pounds he lost as he recovered from complications of back surgery.So far, it is 10 pounds away from your goal of 175. "I try to eat as much as I can tolerate every day," he says. "It was hard for me to eat so much in the beginning."
Larson says there is nothing wrong with the Go-Slow Approach. "Gradually, more than a few weeks, we have to increase the amount of foods that the intestine is capable of dealing," she says.
Healthy Grocery List For Weight Loss - Healthy Ways to Gain Weight
Your first step to put the pounds: Change the foods you already eat for greater calorie versions.
Free of anything that is "fat free", says Larson. Make your own salad sauce with healthy oils instead of buying them ready.
Lance goodbye to products that have "light", "diet" and "low-lime" on the label. Eating larger calorie breads, and choose bagels over toast or brooded muffins.
"Make sure your cereal has at least 200 calories per cup," says Farrell. "Go to Granola or Muesli."
He also placed Fat Fish, like salmon, on his dinner menu. It is higher in calories and has healthy omega-3 fatty acids.
Eat desserts that have many nutrients such as frozen yogurt, oatmeal cookies, zucchini bread and pumpkin pie.
Review your refrigerator and cabinet and track your feed for a few days to see what else can be replaced by high calorie options.
"Being Boulder, Colorado, one of America's healthier cities, it was difficult to change with sugar-free and sugar-free products on my sweet tea and whole milk in my cereal," Basham says. / p>.
Although you can not assume the target number of daily calories at first, you should eat three meals a day and snack between and after dinner, no matter what.
"I recommend eating six times a day and eating every three hours," says Nancy Farrell, a nutritionist at Fredericksburg, VA. "A snack is 100 to 200 calories, and a meal starts at 500 calories."
Make sure your snacks are small enough to be able to eat again at the next meal.
"Stay away from snacks that will fill you up too," says Larson. "If you are having a smoothie, for example, make it small, like 8 ounces. Not 12 to 16 ounces as we see in Smoothie stores."Eat foods that pack many calories - and nutrients, of course - in a small space. Dieticians call these "dense calories". That way, you can get the calories you need without filling too fast.
Some choices that can get the job:
. Nuts. They are rich in fiber and protein and have about 150 to 200 calories per ounce. Seeds, such as sunflower and pumpkin, also tie many calories in a few bites. They make a great snack. Sprinkle them in salads, oats, soup and anywhere else you can.
. Butters. A tablespoon of peanut butter has about 100 calories. You can also try a propagation that is made of almonds.
. Dried fruits. You can get 147 calories from an ounce of banana chips. Do not forget raisins, plums, scenes, dates and figs too. Snack in them and play them in salads and cereals.
. Fresh and dense fruits. Some good choices are sleeves and avocados.
A medium-sized sleeve has 130 calories. Avocados can have more than 300 calories depending on size and type.
"I incorporated many avocados and other healthy fats in my diet when I was trying to gain weight," says Amber Dumler, a museum expert in Washington, DC already petite, she lost about 12 pounds when she was breastfeeding her first child . She fought to put the weight back and keep it on.
. Mildness vegetables. They have more calories than other vegetables. A cup of corn has 156 and a cup of peas has 117. An average roast potato has 159. A large artichoke has 80.
Some people are afraid of yildlish vegetables, but they are a large filling and source of fibers and other nutrients, "says Farrell." This does not mean you should avoid other vegetables. Eat the two. Try a baked potato with broccoli and cheese at the top. "
. Healthy oils and fats. You can get 120 calories from a tablespoon of olive oil.
"Swirl for oats, puree of potatoes, smoothies, anything with a soft consistency," says Larson. "It's a great way to add calories without really realizing them."
"Adding healthy fats was a very easy way to add calories," says Dumler.
. wheat germ and linen meal. You can also mix them in other foods to give them added calories. Linen meal has 30 calories by spoons along with healthy fiber and omega-3 fatty acids. Wheat germ has 26 calories in a tablespoon and gives you important nutrients like fiber and folate.
. Track mix. is a larger calorie snack that brings together dried fruits, nuts, seeds and any other treats that you want to add. Chocolate chips, anyone?
If you do not have much an appetite for 100 to 200 calorie snacks between meals, try to drink your calories at the time of snack. The liquid can make you feel full, even if it is a glass of zero-calorie water, then do each gem count. Replace water with fruit juice or something thicker if you can. "Go to rich and cream-based liquids as much as you can," says Farrell.
Smoothies are a chance to play on all fruits, nuts and dense calorie liquids. "Add integral milk or vanilla yogurt if you can tolerate this. If you like, use butter, avocado or olive oil on your smoothie," says Farrell.
"I started to drink a homemade smoothie consisting of protein powder, milk, yogurt, banana and high calorie supplement that my dietary suggested:" Basham says.
In meal times, on the other hand, try limiting how much you get so you can save space for solid food. If the soup is on the menu, go to the thick and creamy instead of light broths.
When it comes to add pounds, you have to be patient. You will not see the results at night.
Be flexible as well. "You can adjust and update the meal plan as you go," says Farrell. "It does not have to look perfect from the beginning."
After hitting your step, it will not be too long before reaching the magic number on your scale.
