High-calorie meals have been linked by many to obesity and other health problems. However, if you’re trying to gain weight healthily, eating meals with a lot of calories isn’t always a bad thing. Let’s look at several high-calorie meals that, when eaten in moderation, may really be helpful.
Understanding the Role of Calories
Calories represent the amount of power obtained from food and drink. It’s important for people to have enough calories to fuel their bodies and minds throughout the day. It’s crucial to remember that calorie requirements vary from person to person based on things like age, gender, and lifestyle. Adult males (19-29 years) need 2500 kcal per day, whereas adult females (19-29 years) require 2000 kcal per day, as stated by the Recommended Dietary Allowance (RDA).
Healthy weight growth may be achieved by eating plenty of nutrient-dense, calorie-dense foods like those listed below. Meat, nuts, avocados, and other items fall into this category. The following are some suggestions:
High-Calorie Meals: Red Meat
Red meat is well-known as a high-calorie meal that promotes muscular growth and weight gain. About 256 calories and 49 grammes of protein may be found in a meal of red meat (steak) that weighs 170 grammes. Leucine, an important amino acid found in red meat, has a role in protein synthesis and the development of muscle mass.
High-Calorie Meals: Nuts
Nuts are a fantastic option for those trying to find a balanced daily caloric and protein intake. One serving of walnuts (28 grammes) has roughly 185 calories and 4 grammes of protein, making them a praiseworthy choice. One or two servings of different kinds of nuts as snacks every day may maximise health advantages.
High-Calorie Meals: Avocado
Dieters often choose avocado because of its high proportion of healthful fats. Avocados, which are known for their healthy fat content, also have a surprisingly high calorie count, with just one avocado having around 322 calories. These food provide a lot of healthy nutrients including potassium, pantothenic acid, folate, and vitamin C. It whether eaten as a snack in between meals or turned into a fresh, sugar-free juice, are a great way to add healthy calories to your diet.
Potatoes are a typical example of high-calorie meals that provide extra calories and carbs to aid in weight growth and improve muscular glycogen storage. Glycogen is the body’s primary storage form of glucose for usage as fuel. In addition, the resistant starch included in potatoes is beneficial to digestive wellness. After a thorough cleaning, potato skins may be boil or bake together with the flesh.
Dark chocolate is another high-calorie treat. About 600 calories may be expect from a 100-gram portion of dark chocolate with 60-75% cocoa. The antioxidants, fibre, and magnesium found in abundance in dark chocolate provide several health benefits. For an extra pick-me-up, sprinkle some dark chocolate chips into your morning cereal.
Even while it’s abundant in protein and healthy omega-3 fatty acids, salmon also has a lot of calories. About 350 calories, 37 grammes of protein, and 22 grammes of fat may be found in a portion of salmon (fillet) that weighs 170 grammes. Steamed, roasted, boiled, or sautéed salmon are all delicious options. Raw salmon should be kept in the freezer in an airtight container to prolong its freshness and nutritional value.
Eggs are beneficial for muscular growth because of their high calorie and protein content. There are 74 calories in one big egg (50 grammes). You need to eat both the egg white and the yolk if you want to get more calories out of one egg. Eggs are a versatile staple that may be prepare in a variety of ways and served with a variety of foods.
Many people rely on rice as a staple, despite its reputation as a calorie-dense dish. White rice has 204 calories and 44 grammes of carbs per serving size of 158 grammes. Buttered rice or cheesy scrambled egg rice are two ways to jazz up basic white rice and increase its protein content and flavour.
Some high-calorie meals that help meet daily energy demands and promote weight growth include the ones listed below. But it’s important to watch your portions while eating high-calorie items so that you meet your body’s needs. Consuming an excessive amount of calories raises one’s danger of developing cardiovascular disease and stroke.