Skip to main content

18 Ways to Increase Calorie Intake


Hey guys,

I know a lot of people struggle to get a sufficient intake to become an ideal weight during recovery, and, whilst I recommend working with a nutritionist or counselor to resolve the underlying issues and help you become more comfortable with an increased intake and volume, this is my advice for getting sufficient energy in the meantime.

I also want to point out that I am in no way a nutritionist, I am just pointing out what worked for me! 😊


  1. Smoothies are great if you struggle with an increased volume. To these, you can add things like nut butter, seeds, coconut oil, avocados, dates, bananas and protein powder
  2. Cook foods in oil where possible, rather than water
  3. Opt for dried fruit rather than fresh
  4. Add extra toppings to your oatmeal, such as coconut chips, peanut butter, dark chocolate, bananas, dates, nuts and/or seeds
  5. Swap simple side salads for those featuring nuts, beans, seeds, extra veggies etc. 
  6. Switch side salads for things like beans or mushy peas when you are having baked potatoes, or rice when you are having curries and chillis
  7. Eat more frequently, maybe having 4-8 more manageable meals each day
  8. Drink your calories in things like milk, yoghurt drinks, nutritional drinks and protein shakes
  9. Snack more often, especially on things like nuts and seeds
  10. Incorporate more fat into your diet, especially if you are struggling with issues relating to hormones (healthy fats include avocado, nuts and seeds, olive oil, and dark chocolate)
  11. Limit your exercise so that more nutrition goes into repairing your body
  12. Swap dressings like salsa for those with more nutrients, like tahini, coleslaw or guacamole
  13. Stop using the low fat versions of things like milk or yoghurt, and opt for those with full nutrition
  14. Use a bit extra of dressings and spreads
  15. Use more toppings on your food, such as cheese or substitute, sauces and dressings
  16. Eat dessert if you feel like it/have room to (recovery is all about eating what you feel like and letting go of restrictions; if you want dessert, enjoy it!)
  17. Cut down on caffeine and other stimulants that may be suppressing your appetite and hunger
  18. Allow other people to serve you food or dine out if you are struggling to know what a normal portion looks like

That's all I can think of today, and I hope it helps!
If anyone has any other suggestions, I would love to hear about them in the comments :)
-A




Labels:

Comments

Post a Comment

Popular posts from this blog

15 Best Things About Weight Restoration

Hi guys, Before I started weight restoration, all I could think of were negatives. I thought I would look ugly in my clothes, that I would be fat, and that I would hate myself. But truly, this has not been the case. Many of the things that I thought would be awful were actually quite nice. That's not to say, of course, that there haven't been bad days. There are days when I miss being underweight, and they're quite frequent, but I don't feel the need to act on these thoughts: it is necessary for me to be the weight I am, and this body enables me to live the active and long life I wish to. I still think I look good, even if I look different. But I'm getting off topic. Here are some of the best things about weight restoration, from my personal experience: Buying new clothes and investing in my appearance - I used to have cheap clothes because my weight changed so much, but now I'm really getting quality things that I like Reinventing myself as a perso...
Post a Comment
Read more

What Recovery Means to Me

Hi guys, For motivation, I thought I'd make a list of everything I'm fighting for. Eating the amount I actually fancy rather than a serving size Eating cake on my birthday rather than some low calorie mush that I've made Spending days out at the beach rather than the supermarket Reading fashion/travel blogs and watching those videos rather than ones about health or food Indulging in chick flicks and chocolate on my period rather than wondering if I'll be infertile for life Enjoying all my favourite sports again Being able to share a bag of crisps with my friends rather than worrying about whether I'll be able to log the actual amount that I had Being able to focus on my school work and knowing I've done the best that I could Having the ability to lie in in the morning Getting drunk with my friends without worrying about the calories Going clothes shopping and judging the outfit rather than myself Letting go of perfectionism Rekindling old frie...
Post a Comment
Read more