Nutritious and high-calorie foods
Knowing high-calorie foods will help you reach your ideal weight. It doesn’t matter if you are fat or thin. If you know which foods are the most caloric, then you can decide what foods to eat to gain weight and what foods to avoid to lose weight. In this article, we have brought you the list of high-calorie foods and given the necessary explanations so that you can make the best decision in choosing foods to gain weight.
What is a calorie?
The amount of energy in food is called calories. The body needs this energy to flow blood, breathe air and move muscles. One of the most important things to gain weight is to eat high-calorie foods. Excess and harmful calories are stored as fat, which increases the amount of fat tissue in the body. Therefore, it is very important that your calorie intake is healthy.
Even for weight gain. How many calories do we need daily?
For men between the ages of 31 and 50, 2,800 to 3,000 calories are needed. For women, this requirement is about 2,200 calories. The more active you are, the more calories you need. If your calorie intake satisfies your hunger but doesn’t make you gain weight, try manipulating the timing of your meals. Sometimes it’s just the timing of the calories that can make all the difference.
Know the cause of thinness We can divide the world’s population into 3 almost equal parts in terms of fitness: one third is fat, one third is thin, and one third is fit. Therefore, the phenomenon of obesity or thinness is considered a natural phenomenon. If we know the metabolic system of the body well, we will also understand the cause of weight loss.
The energy needed to meet the needs of the human body is obtained from food. If the energy received is equal to the energy required by the body, the weight will remain constant. If this energy is more than the energy needed by the body, after receiving its needs, the body turns the remaining energy into a reserve for the days of famine. This reserve usually remains in the form of fat tissue in different areas of the body and increases the weight. What are acidic and alkaline foods ?
Now, if a person’s energy intake is less than his needs, the body has to use stored energy (fats accumulated in the body) to meet the rest of his needs. If there are no fat reserves, the body will provide its needs by burning other tissues. If the body suffers from starvation for any reason, such as improper diet, it uses vital and important tissues such as heart, kidney, liver, etc. to meet its needs, which causes weight loss.
the most high-calorie foods; How many extra calories does eating outside have?
The researchers found that people who eat out eat more calories, sugar, saturated fat, and salt. In a research, they examined the information of 12,000 people who were between 20 and 64 years old. These people were asked to go to fast food and normal restaurant on 2 consecutive days. The result showed that after eating fast food, he took 194 calories. This amount of calories was 48.3 grams of saturated fat, 3.95 grams of sugar and 296.38 milligrams of salt more than usual. Eating in a restaurant also added 205 calories, 2.52 grams of saturated fat and 451.06 milligrams of salt. fruits for workout
Get fat healthy!
Studies have shown that there are a series of factors in our environment that cause unhealthy weight gain. If your goal is to gain weight, you should stay away from unhealthy obesity factors. With healthy weight gain, you should eat healthy high-calorie foods and exercise to build muscle.
1- Large amounts of unhealthy high-calorie foods in the diet, weight gain is the result of disturbing the balance between energy intake and energy consumption, in fact, if the energy intake is more than the energy consumption, it leads to weight gain. For healthy weight gain, you should try healthy high-calorie foods such as potions and shakes. When you eat a variety of high-calorie foods such as sweets, chips, fast foods, high-calorie drinks, you put yourself at risk of developing diabetes and other diseases related to unhealthy foods.
2- Inadequate physical activity Today, cars and all kinds of vehicles have replaced physical activity such as walking and cycling. Compared to the past decades, working in front of the computer has replaced mobility and physical activity in the workplace. Even if weight gain is your goal, sitting for long periods of time can lead to unhealthy weight gain. If you eat high-calorie foods and don’t convert it into muscle, your blood fat and sugar will rise and you will get other diseases. It is better to exercise at the same time as eating high-calorie foods to build muscles.
3- Skipping meals Skipping meals such as breakfast takes you away from the goal of healthy weight gain. If you skip a meal, you will lose a significant amount of calories for the day. As a result, you will not gain weight. On the other hand, by skipping meals, you start eating snacks after a while. Eating unhealthy snacks and foods fills you up for a short time and does not provide useful calories to your body. They only increase the amount of fat and sugar in your blood. So don’t skip meals and choose high-calorie and healthy foods like potion for snacks. Obesity diet
Addictive foods that cause unhealthy weight gain Most of us are addicted to sweets and dumplings. There is evidence to prove that processed foods that are high in fat and sugar, such as pizza, chocolate, chips, and sweets, are harmful to our health. In the latest study published on this topic, Dr. Nicole Avena at the School of MedicineAs a result, our behavior when it comes to eating sweets is like that of drug addicts.
Dr. Avena asked 504 volunteers to list the foods that cause them the most problems by eating them. He had specified criteria for choosing such foods. For example, eating food to the point where they feel very heavy or after eating that food for a long time they felt hunched over and tired. After collecting information, Avena obtained a list of foods that have the least and most addictive effects. The foods that cause mental distress and physical discomfort in people are the ones that are highly processed or have extra fat and sugar.
Also, these foods have the highest level of glycemic index. Glycemic load is a measure that shows how a food affects a person’s blood sugar level after eating. So far, many researches have shown that by eating flavored and heavily processed foods, humans exhibit a behavior similar to that seen in drug and alcohol addicts. high-calorie foods; Does hot food have more calories than cold food?
Cooking makes it easier to chew food. Cooked food is easier to digest. For example, consider uncooked rice or other grains. If you chew these foods uncooked, the body does not have access to many of its nutrients. Because they are not broken down well in the digestion process. But with cooked rice, the body can absorb its nutrients. Maybe some vitamins are reduced after cooking. In fact, the reduction of food nutrients after cooking depends more on the cooking method.
For example, boiling vegetables reduces the amount of water-soluble vitamin C and B vitamins. However, the energy in raw and cooked foods is almost equal. Depending on the cooking method, there may be a difference between cooked and raw foods; But it is very small. Another factor that changes with cooking is the speed at which food is broken down and absorbed by the body. For example, a raw potato, a cooked potato, mashed potatoes and potato chips are each digested differently in the digestive system. In general, the more processed the food, the easier it is to digest. This can affect the blood sugar level of carbohydrate foods such as potatoes. If other ingredients are added during cooking, the amount of calories will change. This is why cooked foods have more calories.
List of high-calorie foods If you are underweight, use the list of high-calorie snacks, and if you are overweight, stay away from these foods:
1- Snacks that have 500 calories: 1 glass of breakfast cereal + 1 banana + 1 glass of whole milk + 1 piece of toast + 1 spoon of peanut butter 8 salted crackers + 30 grams of cheese + 1 glass of ice cream 6 biscuits made from Wheat + 2 tablespoons of peanut butter + 1 glass of orange juice + 2 tablespoons of raisins
2- Snacks that have 1000 calories: 1 glass of yogurt made from whole milk + 1 slice of bread + 60 grams of cheese + 1 apple + a quarter of a cheese pizza + 1 small banana instant breakfast with whole milk + 1 glass Country cheese + half a glass of pineapple juice + 1 glass of apple juice + 6 biscuits made from wheat + 1 pear
3- Snacks that have 1500 calories: 2 slices of bread + 2 tablespoons of peanut butter + 1 tablespoon of jam + instant breakfast with whole milk + 4 biscuits made from wheat + 1 glass of yogurt + three quarters of a glass of peanuts roasted + 1 glass of apricot nectar porridge + instant breakfast with whole milk + 1 glass of dry cereal + 1 banana + 1 glass of dry cereal + 1 glass of whole milk + 1 glass of orange juice + 4 tablespoons of raisins + 1 pastry + 2 tablespoons of cheese Creamy + 2 tablespoons of jam