Nutrition

How to gain weight…

… when it already seems impossible!

This is a common problem, especially for ectomorphs.

Sometimes you're convinced you've had enough to eat and you just can't get fat.

But most of the time, you just didn't consume enough calories to gain weight.

The problem is, in many cases, you can't eat anymore!

It's hard to get high calories if you just consume low-calorie foods, so it's a good idea to use heat-dense foods, but not only.

Here are some foods and tips that will help you put more calories into your diet, even when you think you can't eat more than you already eat.


Olive oil

Use olive oil not only to cook your meals but also to water food.
Pour some olive oil on top of the meat, the vegetables, the rice.

Olive oil is a highly caloric food, has about 800Kcal per 100ml.
Yes, 800Kcal.

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This is probably the easiest method for someone who can no longer eat to add calories to their diet, as olive oil is extremely simple to add to the meals you already eat today.

If you're brave, you can always bet on drinking tablespoons of olive oil, it's not easy, but each one has about 100kcal!

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Peanut butter

Do you use bread? Bar with peanut butter.
Do you make your milkshakes in a blender? Pour some peanut butter.
Eating peanut butter with the spoon is also a hypothesis, and it's tasty.

For every 100g you have about 625kcal.
A tablespoon of peanut butter is about 80Kcal.

Tip: Use natural peanut butter, without additives like hydrogenated fat or dextrose, you find natural peanut butter here.

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Dried fruits

Dried fruits are another good help and will help you gain weight.
You can use them during meals or between meals, they are practical and you can take them anywhere.

Walnuts, hazelnuts or almonds are all good options.
Almonds for example provide 575Kcal per 100g.

25 almonds are about 30g, i.e. almost 200kcal.

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Red meats and fatty fish

It uses red meat.
They're good foods, but red meats are good.
In addition to being more caloric, they also offer good amounts of vitamins and minerals and will help you gain weight.

Rump steak for example is around 170 Kcal per 100g, this is about 60 Kcal more than a chicken steak. The difference is not much but, along with the other tips in this article will have impact.

In the case of fatty fish the situation is identical.
Less cod and more salmon.
Less hake and more horse mackerel.

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Gems

To finish, don't throw the gems away.
If you already use the egg whites to increase your protein intake, also use some of the yolks.

In addition to getting a greater amount of protein, you can also get vitamins and minerals that are found only in the yolk and not in the egg white.

An egg white has 4g of protein and about 16Kcal.
A yolk brings 3g of protein but about 54Kcal.

As you can see, it's not revolutionary at all, but they're little details, which together will make a big difference if your goal is to gain weight.

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