This is a common problem, mainly for ectomorphs.
Sometimes you are convinced that you’ve already eaten enough and you just don’t get fat.
The problem is, in many cases, you can't eat anymore!
É difícil atingir calorias elevadas se te limitares a consumir foods com poucas calorias, portanto, é boa ideia utilizares alimentos caloricamente mais densos, mas não só.
Below are some foods and tips that will help you put more calories into your diet, even when you already think you can't eat more than what you already eat.
Use olive oil not only to cook your meals but also to water your food.
Pour a little oil on top of the meat, vegetables, rice.
Olive oil is a highly caloric food, it has about 800Kcal per 100ml.
This is probably the easiest method for someone who can't eat anymore to add calories to their diet, as olive oil is extremely simple to add to the meals you already eat.
If you are brave, you can always bet on drinking tablespoons of olive oil, it is not easy, but each one has about 100kcal!
Do you use bread? Bar with peanut butter.
Do you make your smoothies in the blender? Pour some peanut butter.
Eating peanut butter with a spoon is also a possibility, and it tastes good.
For every 100g you have about 625kcal.
A tablespoon of peanut butter is about 80Kcal.
Os frutos secos são outra boa ajuda e vão te ajudar a ganhar peso.
You can use them during meals or between meals, they are practical and you can take them anywhere.
Nuts, hazelnuts or almonds are all good options.
Almonds for example provide 575Kcal for every 100g.
25 almonds are about 30g, that is, almost 200kcal.
Red meats and fatty fish
Uses red meats.
Não te limites aos peitos de frango e peru, são bons alimentos mas as carnes vermelhas também.
In addition to being more caloric, they also offer good amounts of vitamins and minerals and will help you gain weight.
The rump steak for example has around 170 Kcal for every 100g, that is about 60 Kcal more than a chicken steak. The difference is not much but, along with the other tips in this article it will have an impact.
In the case of fatty fish the situation is identical.
Less cod and more salmon.
Less hake and more horse mackerel.
Finally, don't throw the yolks away.
If you already use egg whites to increase your protein intake, also use some of the yolks.
In addition to getting a greater amount of protein, you 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 is nothing revolutionary, but they are small details, which together, will make a big difference if your goal is to gain weight.