HOW TO INCREASE YOUR CALORIES ⬆️ WITHOUT GAINING FAT so you can increase your energy, your performance, your sleep, your metabolism, your gains 💪🏼, and your overall quality of life and health! (Oh and to eat awesome meals like enchiladas #duh
There’s an epidemic happening and it’s UNDER EATING. Either you’re “too busy to eat” 🤦🏼♀️, don’t know how to eat, or you’re listening to some fad diet that said carbs are bad... either way 8/10 when I observe a new client’s eating habits they’re at such a severe deficit their body’s natural survival system would have to be shut down in order for it to use fat as energy.
So what now? First things first, track multiple days of eating into my fitness pal to get an idea of what your current caloric intake is. You can do macro calculators all day long but if you’re under eating by 600 cals and make a leap you’ll rebound and potentially gain weight which is what we want to avoid.
Once you have an average of where your current food intake has been (track multiple days and get an average) you want to take that average, increase by approx. 100 cals, stick to that amount and see how you feel, and then make slow increases of about 100 calories every week or every other week. Monitor your weight and how your clothes feel during this time. If you’re getting hungrier guess what?! More food! Our bodies are very adaptive things! Do not fear small increases in food. Small increases to food will AID in fat loss when you’ve been under eating.
It is very important to track your food intake during an increase to keep things streamline. Ideally you’ll want to break calories down into macros, but to keep it simple focus on calories and getting lots of protein! You want your food choices to be nutrient dense and not things that could cause digestive upset. You’re in a vulnerable state when you’ve been under eating drastically!
I highly suggest getting someone to guide you through this process, but if you can’t just find an average of your current intake, make an increase of around 100 cals, gauge how you feel, and increase from there! You’ll be feeling better in a matter of DAYS!