InfiniteGarden:
Olive oil is a great healthy way to add extra calories (and generally make food delicious). Someone suggested protein but protein is very filling and not calorie dense as a macronutrient.
Carbohydrates and protein have the same caloric density, (4 calories per gram) but fat has 9 calories per gram. All the suggestions here, (meat, nuts, avocados) are all more calorically dense by having a good amount of fat.
People who get their info from tiktoks might disagree but the general scientific consensus recommends limiting saturated fats (butter, animal fats, coconut oil, and palm oil) for long term cardiovascular health.
Carbs tend to be less filling than protein so you can eat more of them. So carb based meals (rice, potatoes, gf pasta) and finding a way to add a healthy fat like nut butters, olive oil, avocado oil, grapeseed oil, etc. is a great way to get a lot of calories.
Fried rice with lots of veggies and tofu or lean meat stir fried up in a liberal amount of oil is a good example.
Syndred:
Op said they needed to limit sugar. Sugar is a carb. In fact all carbohydrates are literally sugar just bound differently this includes starches and fiber.
I'm not recommending a protein only diet. I'm recommending switching some of the carbs for protein and fat. Although I can see where you may have been misled. I did not necessarily indicate that.
I agree with a lot of what you said though especially the recommendations.
Yeah, you need to monitor your sugar intake, peanut butter and lot of nuts could help you with adding calories to your daily consumption, also avocados are great source,
Olive oil is also great, delicious and good for your health and also I suggest to make sure you eat every two hours and never let yourself be hungry, then you’ll gain weight eventually
