Hypercaloric diet What is it? - Benefits and food
Hypercaloric diet What is it? - Benefits and food
The hypercaloric diet is an ideal type of diet for gaining weight in a healthy way.
This diet is necessary when a person has a very active metabolism, suffers from malnutrition or his rhythm of life is very fast and does not absorb the necessary nutrients to maintain a healthy weight.
Read on to learn how to go on a high-calorie diet and what are the benefits of it.
Hypercaloric diet - what is it?
The hypercaloric diet or also known as high-calorie is a method of eating in which the caloric balance is positive, ie the calories consumed are greater than the consumed
One of the benefits of a high calorie diet is achieving healthy weight gain. The hypercaloric diet is ideal for ectomorphs to gain muscle mass.
It is recommended that when you do a hypercaloric diet, increase your calorie intake by 10-20%. In addition, the balance of macronutrients: carbohydrates, proteins and fats should be 55:20:25. As always to ensure a proper supply of vitamins and microminerals.
Hypercaloric diet - how to do it?
The key point in a hypercaloric diet is that the calories exceed no more than 20%. Otherwise, you are likely to gain weight as fat.
As for carbohydrates, they should have a moderate glycemic index and should provide an amount close to 55% of total calories.
Protein consumption should be between 1.5 - 2.0 g per body weight, this should depend on the level of physical activity. (two)
Healthy fats should never be missing and they should cover the rest of the missing calories: about 25%.
Anyone who eats a hypercaloric diet cannot ignore the following:
- Don't miss the main meals and you should add a snack or two between each meal.
- Always include foods with vitamins, especially B complex.
- Fiber foods should be consumed in small amounts.
- You should not eat salads or soups before each meal, because they reduce the desire to eat the main dishes.
- A tablespoon of oil can be added to cooked meals before eating.
- Depending on the nutritionist's instructions, supplements such as high-calorie beverages may be included to enrich the diet.
- Dishes with included eggs are very useful for filling, such as omelets with vegetables and cheese.
- Wholemeal pasta, cereals and rice should be eaten daily.
- Carbonated drinks should be avoided.
- The fruits should be consumed daily.
Common mistakes in a high-calorie diet
In a high-calorie diet, protein should not be the main macronutrient. Although it can give good results in the short term; high protein intake is not only more expensive but can lead to nutritional imbalances. This is one of the most common mistakes when you are on a high calorie diet.
Recent studies show that about 1.5 - 2.0 g of protein per kilogram of body weight is sufficient. For example, if a man weighs 75 kg, he should consume 100 - 150 g of protein per day. In case of muscular hypertrophic processes, the upper limit is worked on.
When doing a high-calorie diet to increase muscle mass, be sure to choose high-nutrient carbohydrate sources such as oats, amaranth or buckwheat. This is essential for the regeneration of muscle glycogen , the main source of energy for muscle movement.
Benefits of a hypercaloric diet
The benefits of a hypercaloric diet are:
1. Rapid increase in volume and muscle mass
With extra energy, muscles can grow fast. In particular, muscle volume is what improves with this method of eating. This is one of the most important benefits of a high calorie diet.
2. Reduce cortisol and more testosterone
According to a study published in The International Journal of the Biology of Stress (1), eating a high-calorie diet can reduce levels of cortisol , a stress hormone.
Cortisol, a stress-related hormone, acts in the opposite way to testosterone, so one of the benefits of a hypercaloric diet is that it can increase testosterone in men.
3. Healthy weight gain
The connection is simple: more calories, more weight. With a balanced hypercaloric diet, weight gain happens in a healthy way. The key to this benefit is not the accumulation of unhealthy foods and high-sugar products. The inclusion of healthy oils and fats is essential.
4. More muscle mass in ectomorphs
The ectomorphic body somatotype is the one that tends to be thin. The biggest difficulty for this type of physique is achieving an increase in lean muscle mass. A hypercaloric diet or a properly balanced volumetric diet is most indicated in these cases.
Foods allowed on a hypercaloric diet - What should you eat?
Here is a list of ideal foods to eat on a high calorie diet. They are considered foods charged with energy but of high nutritional value.
1. Coconut oil
Coconut oil has a unique quality: the contribution of fatty acids with short carbon chains. A type of fat that is ideal for gaining weight in a healthy way. Its consumption is associated with stimulating the production of essential hormones to increase muscle.
2. Olive oil
For weight gain Get in the habit of adding about 10-20 g of raw olive oil to each meal. This translates to about 180 kilocalories of high quality and good supply of vitamin E.
The amaranth is considered a superfood. Except with average glycemic index; this food is rich in magnesium and iron. Two main minerals for the proper functioning of the muscular system.
The buckwheat is a pseudocereal whose proteins provide all the essential amino acids . In addition to being a cheap food, it has a high nutritional value and a high content of complex carbohydrates. Something essential in the hypercaloric diet.
Of oats are rich in magnesium and iron. Oatmeal should be one of the main sources of carbohydrates in a hypercaloric diet, including that for breakfast or in the form of oatmeal pancakes is a great idea to increase calories.
Tuna steak contains proteins of high biological value. So the right connection between tuna and fitness is right. In addition, it has a high content of Omega-3, a type of essential fat to optimize the hormonal system, eating 200 g of tuna is able to deliver the recommended dose of Omega-3 fatty acids per day.
While meat is allowed foods in a hypercaloric diet. As for meat, it is important to emphasize its quality, not quantity. Processed industrial meat products should be avoided. They have been declared a WHO level 1 carcinogen. (4)
Moderate consumption of honey, especially before and after exercise; it is ideal to give an energy boost to your muscles. 100 g of honey provide 300-320 kcal, most of which are simple carbohydrates. This type of carbohydrate is associated with increased hunger - the key: moderation.
A hypercaloric diet is one in which the caloric balance is positive. It is recommended that the increase in energy does not exceed more than 10-20% of normal.
One of the advantages of a high-calorie diet is the rapid achievement of muscle growth.
Protein should not be the main component in a hypercaloric diet - an excess of it can cause a drop in testosterone levels.
Some examples of foods allowed in a hypercaloric diet are: coconut oil, olive oil, oatmeal, amaranth, salmon, legumes, meat and honey.
One of the benefits of a high calorie diet is the reduction of cortisol, the stress hormone.
- The hypercaloric diet modulates the effects of chronic stress: a behavioral and biometric study in rats. Source
- Relationship with dietary protein intake, breed and environment. Source
- The testosterone-related dietary model predicts low testosterone levels and hypogonadism. Source
- Questions and answers on the carcinogenicity of consumption of red meat and processed meat. Source