It’s easy to understand, the need for a daily calorie count. every day your body burns calories from food and drink. if you eat and drink less, the fewer calories you burn. A healthy diet is made up of all three macronutrients: fat, protein, and carbohydrates (or carbs). But, did you know that there are also many ways to increase your calorie count naturally? These 9 foods are great sources of energy that can help you get on track with your diet plan.
Add more carbs to your diet
Almost everyone wants to keep healthy with a healthy diet. However, being overweight can lead to diabetes, heart disease, and obesity. Let’s keep this as a fun fact and not a fact. Because, if you are overweight and you don’t know what to do then you can simply start having more carbs in your diet. Especially during dieting and losing weight, you need high-calorie foods to fill you up to work out. Carbohydrates like bread, pasta, rice, and potatoes are the major source of carbs. Many people ask what are the health benefits of having more carbs in your diet. Most people understand that carbs can help in weight loss and a variety of other reasons.
Increase your protein intake
To increase your calorie intake, it is important to eat a balanced diet. It is also important to eat enough protein. Protein is a macronutrient that contributes to building and repairing tissues, as well as muscles. It helps you manage your blood sugar levels and keep your energy levels consistent throughout the day. All you need to do is try to eat a high-protein breakfast, a lunch that consists of protein (in the form of protein shakes), and dinner that is low in carbohydrates and saturated fat (the ones that get stored as fat). All of these can help increase your calorie intake.
Get enough fiber
Fiber is a good source of filling fiber and thus is helpful for people who want to lose weight. When we eat fiber, our digestive system slows down.
Add healthy fats to your diet
The healthy fats are omega-3 and omega-6 fatty acids. The fat that you can find in your diet is usually found in oils such as peanuts, olive, coconut, and fish. These fats are healthy, and they are necessary to make brain cells, heart, and eyes grow. These fats have many benefits such as the proper growth of brain cells, removing cholesterol, and preventing certain diseases.
One source of healthy fats is nuts. Almonds, pistachios, and walnuts have omega-3 and omega-6 fatty acids. These healthy fats are also great for your skin and hair.
Eat your carbs
Carbs are the main component of food that people have in their diet. They are essential to your daily functioning. Most of the carbohydrates found in the diet are easy to digest, which keeps your stomach full and relieves your hunger.
Get a healthy amount of vitamins and minerals
When you eat foods, your body starts to digest and break them down into amino acids, lipids, minerals, and vitamins. It needs these minerals and vitamins in order to develop properly and last the entire lifetime. For example, vitamin D is an essential vitamin for your bones, but not enough is made for a healthy body. Therefore, foods like salmon, oysters, clams, and sardines are good sources of vitamin D. Seafood also contains selenium, iron, and zinc which is essential for hair, skin, nails, and immunity. Vitamins A, D, E, B-vitamins, choline, and calcium are necessary for your brain, thyroid, heart, skin, bones, muscles, and nervous system. Vegetables also contain fiber that is necessary for a healthy digestive system.
Try intermittent fasting
Intermittent fasting is becoming a more popular diet plan for those who want to lose weight and burn fat. During the time from 10 AM to 3 PM, a person can eat anything he or she wants, including carbohydrates and sugars, but the daily limit is 600 calories.
For example, you can have a whole fresh apple (or at least peel it, cut it into pieces and eat it as a snack or even an apple smoothie), and then in the evening, you can have a little meat and a glass of red wine (only if you can) and then you can have a big bowl of ice cream with milk and sugar.
But there are many rules and if you do not keep on track with the right diet, the diet can become difficult.
Practice portion control
Portion control is extremely important to maintain a healthy diet. No one wants to feel hungry all the time, but having a habit of eating just to eat can sabotage your diet. Try to eat everything on your plate, it will eliminate the temptation to eat more.
Nutrition & hydration
Your diet plan should include the vitamins and minerals to maintain your blood pressure and muscle mass. Drinking plenty of water can help regulate your weight and your overall energy.
Eat enough calories
Food should be a treat, not a necessity. Limit the number of calories your body burns by looking at your total daily calories. For example, you should be aiming to eat around 2,000 calories for a woman and 2,500 for a man. If you are overweight, make sure you burn more calories than you consume.
Add some flaxseed to your diet
Flaxseed contains omega-3 fatty acids which are both healthy for you and good for your heart. This is an ideal food to increase your calorie intake. A 2015 study showed that flaxseed can also help reduce your belly fat.
Crush some flax seeds, and place them in your coffee. You can even make flour out of this healthy ingredient, which you can easily add to your bread or toast.
When you drink fruit juices, it is not only because of the sugar content but also due to the high amount of sugar contained in the fruit itself. All those sugars add up, and you end up getting hungry in no time.
Fruit juice is made from all kinds of fruit, and most of them have a lot of sugar in them. A banana, for example, contains about half a gram of sugar.
5 fruits and vegetables
Studies show that a healthy diet can help reduce the risk of heart disease risk. For instance, a person who eats a lot of fruits and vegetables is less likely to develop cardiovascular disease. But, most people don’t eat enough of these types of food. To help you get the most from your diet plan, eat five servings of fruits and vegetables each day. This will fill you up and you will also lower the risk of heart disease.
Intake healthy fats
Fish, olive oil, avocado, peanut butter, and avocados can help keep you full and provide you with additional energy. For people who have high cholesterol, it is best to keep the intake of dietary fats to a minimum. However, many people with cardiovascular problems can benefit from adding more of these foods to their diet.
Take your time eating breakfast
start your morning by taking a 30-minutes walk in nature to shed some pounds fast! Before heading out for the morning walk, grab a large glass of water, some healthy fats (almonds or cheese, fruits, and nuts), and a cup of high-fiber cereal (almonds or shredded wheat, oats, wheat, or bran). Make sure you take a fresh cup of water to keep you hydrated.
Healthy fats are your healthy diet
The research shows that the consumption of healthy fats by the human body improves insulin sensitivity and the removal of fat from the body. This prevents you from gaining weight and preserves your health in the long term.
go for things that are nourishing in many ways. such as soups, smoothies, meat and fish, nuts, berries, salads, and leafy greens.
Have vegetables and fruits on hand to use as a quick side dish to your favorite foods. you can also make your own individual salad dressings using a mix of vinegar, lemon juice, oil, and herbs.
More is not better
Include low-calorie foods such as oatmeal, whole wheat crackers, cottage cheese, egg beaters, and lean protein in your diet to go up to your total number of calories.
Cooking and baking
Cooking can be a way to increase the calorie count in your meals. swap white flour or sugar for whole-grain options, and use healthier oils such as olive, canola, and soybean. When cooking from scratch, reduce the number of calories from processed foods.