High Calorie Diet Example

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

High calorie diet

The high-calorie diet is a diet useful for providing more energy, nutrients and water than the diet for maintaining weight; it is used to restore the weight (weight INCREASE) of subjects assessed as underweight (ie with a body mass index <18.5 points), and / or malnourished.
In some cases, the high-calorie diet can represent a valid support for heavy gymnastics training focused on the development of muscle mass (increase in the transverse section of the bundles), as long as they respect the fundamental principles of dietetics.

Principles of the high calorie diet

The high-calorie diet provides more nutrients than those necessary to maintain a constant body weight and, like other food therapies, must be composed on the basis of some fundamental principles:

1. Nutritional balance of energetic macronutrients: 25% lipids, 0.75-1.5g / kg of desirable physiological weight of proteins, the rest of the energy in the form of carbohydrates
2. Guarantee of essential nutrients, vitamins and minerals (it is sufficient to follow the guidelines of a good and healthy diet)
3. MAXIMUM energy surplus of 10% compared to the normo-caloric
4. Containment of potentially harmful nutrients if in excess: cholesterol, added sucrose, sodium chloride (Na), saturated fats, in some cases even fiber, etc.
5. Energy breakdown of meals into at least 5 or 6 meals a day.

Practical directions

On a practical level, the high-calorie diet is not difficult to draft; it is sufficient to carry out the setting of a normo-caloric + 10% of the energy, adapt the protein intake according to the needs (between 0.75 and 1.5g / kg) and correctly choose the foods to achieve all the recommended needs (iron, calcium, thiamine, riboflavin, niacin, etc.).
NOTES: The high-calorie diet must be followed exclusively for the period useful to restore the condition of EUnutrition, of normal weight, or (reasonably) to achieve the sporting goal.

Example setting and translation of a high calorie diet

SUITABLE FOR:

• "University student passionate about videogames"

INITIAL SETTING

Sex Male Age 20 Height cm 170 Wrist circumference cm 17,5 Constitution Normal Height / wrist 9,7 Morphological type Normolineo Weight kg 50 Body mass index 17,3 Physiological body mass index desirable 21,7 Desirable physiological weight kg 62-63 Basal metabolism kcal 1011 Physical activity level coefficient No Aus. 1.41 Energy expenditure kcal 1426 Diet HYPOCALORIC 1568Kcal Lipids 30% 392Kcal 43-44 Proteins 1.2g / kg 301Kcal 75g Carbohydrates 55,8% 875kcal 233g Alcohol 0g Breakfast 15% 236kcal Snack 5% 78kcal Lunch 35% 549kcal Snack 5% 78kcal Dinner 35% 549kcal Snack 5% 78kcal

Translation of day 1

EXAMPLE TRANSLATION DAY 1 - HYPER CALORIC DIET 1568kcal Food Quantity (g or ml) Protein (g) Ac, animal fat (g) Simple carbohydrates (g) Energy (kcal) Sodium (Na) Cholesterol (mg) Breakfast 15% Whole cow's milk 200 6,2 6,8 9,6 122 100 28 Aggregate cereals 40 4,3 0,0 2,6 136,8 148 0 SUBTOT 10,5 6,8 12,2 258,8 248 28 Snack 5% Apple 150 0,3 0 16,5 67,5 3 0 SUBTOT 0,3 0 16,5 67,5 3 0 Lunch 35% Pasta with tomato sauce Semolina pasta 90 9,7 0 2,4 320,4 4,5 0 Pureed tomato 100 0,8 0 3 14 230 0 Grain 10 3,6 2,5 0,4 38 44,6 8,5 Lettuce 100 1,8 0 2,2 19 9 0 Bread type 00 25 2,1 0 0,5 72,5 160 0 Extrav oil, TOT olive 10 0 0 0 90 0 0 SUBTOT 18 2,5 8,5 553,9 448,1 8,5 Snack 5% Partially Skimmed Yogurt 125 4,4 4,9 4,5 78,8 60 22,5 SUBTOT 4,4 4,9 4,5 78,8 60 22,5 Dinner 35% Pork lean meat 200 39,8 13,6 0 282 152 120 Zucchini 200 2,6 0 2,6 22 2 0 Bread type 00 50 4,1 0 1 145 120 0 Extrav oil, TOT olive 10 0 0 0 90 0 0 SUBTOT 46,5 13,6 3,6 539 272 120 Snack 5% Pear with peel 200 0,5 0 14,3 61,5 3 0 SUBTOT 0,5 0 14,3 61,5 3 0 TOTAL 80,2 27,8 59,6 1559,5 1034,1 179

Comment

The most important nutrients for the high-calorie diet have been translated in the table above; observing the portions of consumption and the values ​​obtained in the total, it seems obvious that always and in any case falling within the recommended rations summarized in the LARN (Recommended Nutrient Intake Levels for the Italian population) is not an "easy task.
The protein content is acceptable, even if slightly higher than the estimate of the initial setting; fatty acids of animal origin (probably predominantly saturated) are higher than 10% of the total energy but, on the other hand, are quantitatively lower than the average. national (36g / day - 12% of the total energy). The amount of cholesterol is well below the recommended limit (300mg / day), as is the sodium contained in food (included in the safety range proposed by Commission of the European Communities, 1993: 575 mg / day - 3500 mg / day) even if it does not take into account that added by the subject.

High calorie diet menu example - Day 2

Quantity (g) Breakfast Whole cow's milk 200 Wholemeal biscuits 30 Snack Orange 200 Lunch 35% Beans in broth Fresh beans 200 Grain 10 Radish 100 Bread type 00 50 Extrav oil, TOT olive 10 Snack 5% Partially Skimmed Yogurt 125 Dinner 35% Sea bream 200 Eggplant 200 Bread type 00 50 Extrav oil, TOT olive 10 Snack 5% Khaki 100

High calorie diet menu example - Day 3

Quantity (g) Breakfast Whole cow's milk 200 Aggregate cereals 40 Snack Apple 200 Lunch 35% Pumpkin risotto Polished rice 90 Zuccha 100 Grain 10 Valerian 100 Bread type 00 25 Extrav oil, TOT olive 10 Snack 5% Partially Skimmed Yogurt 125 Dinner 35% Cow ricotta 150 Carrots 200 Bread type 00 50 Extrav oil, TOT olive 5 Snack 5% Pear 100

High calorie diet menu example - Day 4

Quantity (g) Breakfast Whole cow's milk 200 Wholemeal biscuits 30 Snack Orange 200 Lunch 35% Polenta with white ragù corn flour 60 Lean mixed ground 60 Grain 10 Radish 100 Bread type 00 25 Extrav oil, TOT olive 5 Snack 5% Partially Skimmed Yogurt 125 Dinner 35% European bass 200 Fennel 200 Bread type 00 50 Extrav oil, TOT olive 10 Snack 5% Grape 100

High calorie diet menu example - Day 5

Quantity (g) Breakfast Whole cow's milk 200 Aggregate cereals 40 Snack Apple 200 Lunch 35% Barley soup Polished barley 90 Grain 10 Lettuce 100 Bread type 00 25 Extrav oil, TOT olive 10 Snack 5% Partially Skimmed Yogurt 125 Dinner 35% Provolone 60 Potatoes 150 Bread type 00 50 Extrav oil, TOT olive 5 Snack 5% Pear 100

High calorie diet menu example - Day 6

Quantity (g) Breakfast Whole cow's milk 200 Wholemeal biscuits 30 Snack Orange 200 Lunch 35% Pureed chickpeas Dried chickpeas 60 Grain 10 Radish 100 Bread type 00 50 Extrav oil, TOT olive 10 Snack 5% Partially Skimmed Yogurt 125 Dinner 35% Salmon 150 Eggplant 200 Bread type 00 50 Extrav oil, TOT olive 5 Snack 5% Khaki 100

High calorie diet menu example - Day 7

Quantity (g) Breakfast Whole cow's milk 200 Aggregate cereals 40 Snack Apple 200 Lunch 35% Pasta with peppers Semolina pasta 90 Mixed peppers 80 Grain 10 Valerian 100 Bread type 00 25 Extrav oil, TOT olive 10 Snack 5% Partially Skimmed Yogurt 125 Dinner 35% Egg 100 Potatoes 200 Bread type 00 50 Extrav oil, TOT olive 10 Snack 5% Pear 100

Supplements for the high calorie diet

In the event that the subject has particular difficulties in following the high-calorie diet, there remains the possibility of resorting to some food supplements; personally I would avoid the pure ones, that is mainly protein or maltodextrins for endurance sports. On the contrary, it is recommended to use typical products gainer, which in their composition (in addition to vitamins and mineral salts) are able to sufficiently satisfy both the energy needs of carbohydrates and the plastic needs of proteins and amino acids.