Tag: Foods
The Ultimate Paleo Diet Food List: What To Devour & Resist
In the 21st century, we find ourselves navigating through a myriad of challenges that pose significant threats to our health and overall well-being. Processed foods, added sugar, unhealthy fats, sedentary lifestyles, smoking, alcohol, allergies, artificial additives, mercury poisoning, the list goes on. The paleo diet is offered as a remedy for this lifestyle.
In this article, we delve into the concept of the paleo diet and present the definitive food list, outlining what to include and exclude from this eating plan.
What is the Paleo Diet?
The paleo diet, short for the Palaeolithic diet, is a dietary approach inspired by the eating habits of humans in the Palaeolithic era. The Palaeolithic era refers to the old stone age, before the advent of human settlement and agricultural practices. This was when our ancestors had just invented stone tools, harpoons, and rafts. This diet is also called the caveman diet or the stone age diet.
During the stone age, early humans were hunter-gatherers. They used their simple stone tools to hunt wild animals. They gathered plants, fruits, insects, etc., from their surroundings.
The paleo diet is a modern-day nutritional plan based on the presumed eating habits of paleolithic humans. It encourages consuming whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds. [1]
Related: Paleo Dieting: A Comprehensive Guide for Beginners]
How Does it Work?
The reasoning behind this eating style is that the modern diet, which is full of processed food and added sugars, has led to various health issues like obesity, diabetes, and other chronic conditions. Proponents believe adopting a paleo diet can prevent these problems. Loren Cordain, a prominent paleo diet advocate, contends that it perfectly matches our genetic makeup. He states that human DNA has remained relatively unchanged over the last 10,000 years, making us more compatible with the diet. According to this perspective, our bodies are ill-equipped to handle the agricultural and heavily processed foods of the modern era, which is thought to contribute to the rise of chronic diseases. [2] [3]
Paleo Diet Ground Rules
Here are the rules to follow while practicing the paleo diet:
Eat high amounts of animal protein.
No cereals, legumes, processed food, dairy products, or refined sugar are allowed.
There is no calorie count.
There is no macronutrient ratio calculation.
This is a low-salt diet.
The three levels of the paleo diet and the 85-15 rule: The paleo diet offers three progressive levels of adherence. In the first level, 85 percent of your food should be paleo-compliant, while the remaining 15 percent can be non-paleo, which comes out to be approximately three meals per week. Level two reduces the non-paleo food to 10 percent, allowing roughly two non-paleo meals each week. Finally, at the highest level, you can only have one cheat meal per week.
Even though weight loss can be achieved through dietary changes alone, incorporating exercise into your routine can be beneficial.
Related: Paleo vs. Keto: Which Diet is Best?
Foods To Eat
Here is a list of foods you can include in your paleo diet:
Meat
Early humans relied on wild animals for sustenance. Raw meat played a vital role in their diet, making it a fundamental part of the paleo diet. However, it’s essential to be cautious when choosing meat. Be wary of feedlot and grain-produced meats, as they come from animals confined in small spaces and fed excessive amounts of grain. Nutritionally, such meat falls far short compared to grass-fed or pasture-produced alternatives.
Processed meats should also be avoided, as they are artificially produced and contain preservatives believed to cause cancer. For the best nutritional value, opt for fresh meat whenever possible. If fresh meat is too pricey, frozen meat can be a viable alternative. However, steer clear of canned or tinned meat altogether. By making informed choices about the meat we consume, we can better align with the principles of the paleo diet and prioritize our overall health.
In his “The Paleo Diet Cookbook,” Cordain listed a vast array of meat choices. Ignore anything that you cannot find locally or makes you squeamish. [4]
Lean meat is a cornerstone of the paleo diet, as it is considered to be more in line with the natural eating habits of our ancestors. You can enjoy lean beef, such as flank steak, top sirloin steak, extra-lean hamburger (with the fat drained off), and London broil. Chuck steak and lean veal are also excellent choices. Lean lamb, including grass-fed lamb chops and roasts, adds a delicious twist to your meals. And if you’re a pork fan, pork loin, pork chops, or any other lean cut.
Poultry lovers can indulge in white meat with the skin removed, like chicken breast, turkey breast, or game hen breast. For adventurous eaters, there’s rabbit, goat meat, and even escargot for a unique culinary experience.
For those who appreciate organ meats, there are tasty options like the liver, tongue, and marrow of beef, lamb, and pork. The paleo diet offers many exotic choices if you’re interested in game meats. You can try alligator or crocodile, bear, bison or buffalo, caribou, elk, emu, frog legs, goose, kangaroo, Muscovy duck, New Zealand Cervena deer, ostrich, pheasant, quail, rattlesnake, reindeer, squab, squirrel, turtle, venison, wild boar, and wild turkey. [4]
Meats
Poultry
Turkey
Chicken breast
Chicken wings
Chicken leg
Goose eggs
Duck eggs
Chicken thigh
Pork
Pork tenderloin
Pork chops
Bacon
Ground pork
Beef
Steak
Grass-fed beef
Ground beef
New York steak
Bison
Bison steaks
Bison jerky
Bison ribeye
Bison sirloin
Beef jerky
Lamb
Lamb rack
Lamb chops
Lean veal
Chuck steak
Seafood
Shrimp
Lobster
Clams
Salmon
Venison steaks
Buffalo
Wild boar
Reindeer
Exotic Meats
Rabbit
Goat
Elk
Emu
Kangaroo
Rattlesnake
Ostrich
Pheasant
Quail
Turtle
Bear
Head Cheese
Related: Find your daily recommend protein intake
Seafood
Seafood is one of the healthiest sources of omega-3 fatty acids and protein. Including it in your diet helps with weight loss.
In the paleo diet, fish and shellfish play a significant role. A variety of fish options are recommended, such as bass, bluefish, cod, drum, eel, flatfish, grouper, haddock, halibut, herring, mackerel, monkfish, mullet, northern pike, orange roughy, perch, red snapper, rockfish, salmon, scrod, shark, striped bass, sunfish, tilapia, trout, tuna, turbot, and walleye. Additionally, any commercially available fish is suitable for the diet.
As for shellfish, there is a delightful range to choose from, including abalone, calamari (squid), crab, crayfish, lobster, mussels, octopus, oysters, scallops, and shrimp. These ocean delights add variety and flavor to the paleo menu, ensuring a diverse and enjoyable eating experience. [4]
Seafood
Fish
Bass
Salmon
Halibut
Mackerel
Sardines
Tuna
Red snapper
Shark
Sunfish
Swordfish
Tilapia
Trout
Walleye
Shellfish
Crab
Crawfish
Crayfish
Shrimp
Clams
Lobsters
Scallops
Oysters
Fish Eggs
Vegetables
Veggies are a nutritional powerhouse packed with essential vitamins, minerals, antioxidants, and fiber. The paleo diet advises against consuming vegetables like sweet potatoes, beets, yams, or squash, which have high starch or carb content, as their nutritional value is comparatively low. Unless you are an athlete needing more energy, limit your intake of such vegetables. It may hinder weight loss.
A wide range of vegetables is encouraged, including:
Green leafy vegetables: Beet greens, collards, dandelion, kale, lettuce, mustard greens, spinach, swiss chard, turnip greens, and watercress.
Root vegetables: Beets, carrots, parsnips, radish, rutabaga, turnips, and yams.
Cruciferous vegetables: Broccoli, Brussels sprouts, cabbage, cauliflower, and kohlrabi.
Gourd and squash: Cucumber, pumpkin, squash, tomatillos, and zucchini.
Other vegetables: Artichoke, asparagus, bell peppers, celery, eggplant, endive, green onions, mushrooms, onions, parsley, peppers, purslane, and seaweed.
Get creative in the kitchen. Include an assortment of vegetables in each meal. They diversify your plate and ensure balanced nutrient intake.
Vegetables
Leafy Greens
Spinach
Kale
Swiss chard
Arugula
Romaine lettuce
Cruciferous
Brussels sprouts
Broccoli
Cauliflower
Cabbage
Root Vegetables
Carrots
Beets
Sweet potato
Yam
Japanese Sweet Potatoes
Other Veggies
Asparagus
Avocado
Artichoke hearts
Zucchini
Celery
Green onions
Peppers (all kinds)
Eggplant
Mushrooms
Butternut squash
Acorn squash
Related: The Ultimate Guide to Pegan Diet
Fruits
Just like vegetables, fruits can help nourish our bodies and minds. While there are no strict restrictions on the types of fruits you can enjoy on the paleo diet, individuals with diabetes or obesity should be cautious about fruits with a high glycemic index and consume them in moderation. To support your health and paleo lifestyle, here’s a list of fruits with increasing levels of total sugar content that you can include in your diet:
Fruits
Citrus
Lime
Lemon
Grapefruit (white and pink)
Tangerine
Orange
Berries
Strawberries
Blueberries
Elderberries
Blackberries
Raspberries
Tropical
Papaya
Guava
Starfruit
Jackfruit
Mamey Apple
Stone Fruits
Plum
Apricot
Peach
Cherries
Other Fruits
Avocado
Tomato
Kiwi
Pear
Casaba melon
Watermelon
Cantaloupe
Pomegranate
Fruits like raisins, dates, dried figs, papaya, prunes, apricots, pears, mango, bananas, grapes, Pineapple, purple passion fruit, etc., have a very high sugar concentration and should be consumed in moderation. [4]
Nuts and Seeds
Nuts and seeds are an excellent addition to the paleo diet, as they contain healthy fats, protein, vitamins, and minerals. They can be enjoyed as a snack, added to salads or various recipes, or used as toppings for dishes, offering flavor and nutritional value to your meals. Here’s the list of nuts and seeds that can be included in the paleo diet:
Nuts: Almonds, Brazil nuts, cashews, chestnuts, hazelnuts (filberts), macadamia nuts, pecans, pistachios (unsalted), and walnuts.
Seeds: Pumpkin seeds, sesame seeds, and sunflower seeds.
Although peanuts are commonly referred to as nuts, they are legumes and cannot be consumed in a paleo diet.
Oils
During the stone age, vegetable or cooking oils were nonexistent. Vegetable oils debuted during the agricultural revolution in the Neolithic period and were mainly used for lighting and heating. Cooking oils entered the culinary practices only a few centuries ago. According to Cordain, the introduction of vegetable oils into our cooking has led to a significant rise in omega-6 fatty acids in our daily diets, which is linked to various health issues such as heart and autoimmune diseases and inflammatory conditions.
However, our bodies still need fat as an essential nutrient to function properly. The following oils can be used in cooking to boost your healthy fat intake:
Flaxseed oil
Walnut oil
Olive oil
Avocado oil
Coconut oil
Related: 11 High-Calorie Low-Carb Foods to Include in your Diet]
Non-Paleo Foods to Eat in Moderation
The paleo diet isn’t overly rigid; it offers some flexibility. You can follow the 85-15 rule, allowing occasional indulgence in non-paleo comfort foods.
When it comes to beverages, you’re free to enjoy diet sodas, coffee, tea, wine, or beer, but moderation is key.
As for sweets, remember that ancient humans had access to only honey as their primary sweetener, but even this should be consumed in moderation. Dried fruits or a mix of dried fruits and nuts are acceptable treats, but if you aim to shed some pounds, it might be best to limit their intake.
Foods To Avoid
You must avoid ‘modern’ foods that were not part of the Palaeolithic era. Cordain suggests adopting the 85-15 rule as a gradual approach to transitioning away from these foods. Here are some foods to avoid:
Dairy: Dairy products, such as milk, cheese, ice cream, powdered milk, and yogurt, should be avoided. Early humans did not domesticate animals and milk them until much later, and in true paleo spirit, they should not be consumed.
Fatty and processed meats: Reduce consumption of processed meats, such as bacon, sausages, and deli meats, as they often contain additives and preservatives.
Grains: Avoid all grains, including barley, millet, rye, sorghum, wheat, rice, oats, and corn, as they were not consumed during the Palaeolithic era. Foods like bread, rolls, muffins, lasagna, etc., made using these grains must be avoided.
Legumes: These are a group of plants that produce seeds in pods. These foods are rich in protein and fiber. They include:
All beans (black beans, green beans, kidney beans, mung beans, etc.)
Lentils
Lupins
Miso
Peanuts and all products made using peanuts (e.g., peanut butter)
Peas (black-eyed peas, chickpeas, snow peas, sugar snap peas)
Soybeans and all soybean products
Salt-containing foods: Salty foods like bacon, cheese, canned meat and fish, salami, ketchup, olives, pickled foods, salted nuts, sausages, etc., should also be avoided.
Starchy vegetables: White potatoes, corn, and peas.
Soft drinks and sugary beverages: Cut back on sugary beverages, including soft drinks, fruit juices, and energy drinks.
Sugar and artificial sweeteners: Minimize or eliminate added sugars, including refined and artificial sweeteners. Even honey should be consumed in moderation.
Vegetable oils: Refrain from using vegetable oils like soybean, sunflower, and canola oil in cooking or as a primary fat source.
Remember, the paleo diet focuses on whole, unprocessed, nutrient-dense foods that our ancestors would have consumed during the palaeolithic era. Avoiding these modern processed foods will lead to more wholesome and nourishing dietary habits. [4]
FAQs
Why are legumes not allowed in the Paleo diet?
In the paleo diet, legumes are excluded due to the presence of anti-nutrients like lectins and phytates, which can interfere with nutrient absorption and digestion. While legumes have some health benefits, they are not included in the paleo eating plan to ensure better nutrient absorption and adherence to the diet principles.
What are whole foods?
Whole foods are unprocessed or minimally processed foods that are in their natural state, free from additives, and rich in nutrients.
Can I have eggs on a Paleo diet?
Yes, eggs are allowed on the paleo diet and are considered a staple. For a more paleo-compliant option, organic eggs from cage-free birds are preferable over store-bought ones, as they align better with the principles of the paleo diet.
What are the benefits of a Paleo diet?
The paleo diet is renowned for its abundant protein, fiber, and antioxidants while keeping carbs, sodium, sugar, and processed foods in check. It is believed to positively affect cholesterol, blood pressure, and inflammation, promoting weight loss, better blood sugar management, improved sleep, and increased energy levels. [5] [6] [7] [8]
What are the potential side effects of the paleo diet?
Eliminating whole grains, dairy, and legumes can lead to calcium, vitamin D, and B vitamins deficiencies. For vegans, excluding legumes may result in a lack of a primary protein source. Additionally, a sudden increase in fiber intake can lead to gastric problems. [9]
Conclusion
While the paleo diet has gained traction, it has its fair share of critics. Some nutrition experts argue it can be restrictive, omitting certain nutritious food groups like whole grains and legumes. Another contention is that replicating the exact diet of Palaeolithic humans is not optimal, as their eating habits varied vastly depending on where they lived and what was available. Maybe they never had chronic diseases because they never lived long enough to have them. Opinions and studies provide conflicting views about this. [10]
It is wise to consult a healthcare professional or a registered dietitian before starting a new eating plan. They can help you tailor the diet to your health needs and goals.
References
Challa HJ, Bandlamudi M, Uppaluri KR. Paleolithic Diet. [Updated 2022 Jul 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan.
Obert, J., Pearlman, M., Obert, L., & Chapin, S. (2017, November 9). Popular Weight Loss Strategies: a Review of Four Weight Loss Techniques. Current Gastroenterology Reports, 19(12).
Gibbons, Ann. (n.d.). The Evolution of Diet. National Geographic.
Stephenson, N., & Cordain, L. (2013, February 21). The Paleo Diet Cookbook: More Than 150 Recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages. Harvest.
Jönsson, T., Granfeldt, Y., Ahrén, B., Branell, U. C., Pålsson, G., Hansson, A., Söderström, M., & Lindeberg, S. (2009). Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovascular Diabetology, 8(1), 35.
Steigleder, K. M., Dias, C. B., Ferreira, M. M., & Leal, R. F. (2023). Disease risk and inflammation-associated diets. Natural Plant Products in Inflammatory Bowel Diseases, 71–85.
Frassetto, L. A., Schloetter, M., Mietus-Synder, M., Morris, R. C., & Sebastian, A. (2009, February 11). Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. European Journal of Clinical Nutrition, 63(8), 947–955.
Lindeberg, S., Jönsson, T., Granfeldt, Y., Borgstrand, E., Soffman, J., Sjöström, K., & Ahrén, B. (2007, June 22). A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia, 50(9), 1795–1807.
Gunnar, K. & Kelly, E. (2023, March 16). The Paleo Diet — A Beginner’s Guide + Meal Plan. HealthLine.
Butler, Stephanie. (2023, May 17). Going Paleo: What Prehistoric Man Actually Ate. HISTORY.
9 Foods That Combat Hot Flashes
It’s a typical weekend. You are relaxing on the couch, looking forward to your well-deserved break from work. But then, you feel a sudden bout of intense heat. You try fanning yourself and turning up the AC but to no use. When nothing does the trick, you have this irresistible impulse to douse yourself with cold water or stick your head into the fridge. And then, as if a switch were flipped, all of it stops.
This rollercoaster ride you just experienced was a mild episode of a hot flash, or, as the British would say, a hot flush.
According to Tania Lugo and Maggie Tetrokalashvili (Nassau University Medical Centre), “Hot flashes are sudden-onset, spontaneous, and episodic sensations of warmth usually felt on the chest, neck, and face immediately followed by an outbreak of sweating.” [1]
Who Can Experience Hot Flashes?
Although both men and women can experience hot flashes, the rate is significantly higher among older women. More than 50% of women in the early stages of menopause also experience this. A vast majority, nearly four-fifths, of women in their menopause endure long episodes of hot flashes. It worsens as they enter the later stages of menopause before steadily decreasing. Women, regardless of their age, who have undergone surgery to remove their ovaries (Oophorectomy) also experience hot flashes. The medical jargon for hot flashes is vasomotor symptoms (VMS). [1][2]
Causes of Hot Flashes
Sweating buckets like there is a broken faucet in your body is not something anyone would enjoy unless they were in a gym. Several women have reported having to change their outfits several times a day after being drenched in sweat. Sleepless nights, brain fog, anxiety, etc.—the torture is endless.
Sadly, despite extensive studies, the exact cause of this aggravating condition is unknown. Most studies simply attribute this to a hormone imbalance. Women’s estrogen levels in their menopause rapidly reduce, and very little estrogen is produced during postmenopause. This does not mean hot flashes will persist forever after menopause. Studies show that it is not the low levels of estrogen but rather the sudden decline in its levels that may be the cause. [3]
Our brain also has a pea-sized supervisor called the hypothalamus. It acts as our body’s thermostat and regulates our temperature. It has been recognized that dysfunction in its temperature control mechanism also causes hot flashes, although researchers are yet to discern why this dysfunction occurs.
Hot flashes occur in men due to an imbalance in testosterone levels. This doesn’t occur under normal circumstances. However, treatments like androgen deprivation therapy reduce testosterone production to prevent the growth of prostate cancer. Around 80% of the men who undergo such treatments experience hot flashes.
Effects of Hot Flashes
Different people experience hot flashes differently. Your skin turns red, your heart beats faster, and you sweat. Most women experience this during the night (night sweats) and, in most cases, cannot go back to sleep. Luckier people experience hot flashes for less than a minute. But they could also last up to several minutes. After sweating profusely, many people also have chills.
Women may experience hot flashes for a couple of months. A small group of women have experienced hot flashes for 30 years. [4]
Dealing with hot flashes is particularly challenging, as they not only disrupt your daily activities and sleep but also have a huge emotional impact. The lack of sleep and discomfort it causes often lead to anxiety, social withdrawal, or, in extreme cases, cognitive impairment.
Foods To Manage Hot Flashes
Other than therapies and lifestyle changes, you can control your vasomotor symptoms by improving your diet. You can certainly minimize hot flashes by including certain foods in your diet. Here are the top nine foods that help fight hot flashes:
1. Fruits and Vegetables
Obesity and a high BMI are some factors that easily trigger hot flashes. Eating nutrient-packed foods such as fruits and vegetables reduces your weight and waters down the intensity of your hot flashes. Soon you’ll be experiencing fewer hot flashes per day.
Replace your breakfast with a green smoothie made of celery, spinach, avocado, or aloe. It curbs your hunger by increasing satiety and managing your weight. It also aids in digestion, which in turn saves a lot of the body’s energy and, in turn, keeps the body cool. Foods like apples, green leafy vegetables, etc., that have a high percentage of water content also help keep the body cool. [5]
2. Tofu and Soy
Phytoestrogens in soy-based foods like tofu and tempeh act like wonder drugs for hormone imbalance. When consumed, it exhibits the same outcome as estrogen in the body. This can remedy the problems caused by decreased estrogen levels in menopausal women.
A study published in the British Journal of Clinical Pharmacology in 2014 proved that including soy protein in the daily diet significantly reduced the frequency of hot flashes. However, it takes a long time to show a significant effect. The phytoestrogens present in soy products are called isoflavones. To reap the maximum benefits of these phytoestrogens, use unprocessed soy products like tofu. Simply replace cheese with tofu in your recipes. With its lower fat content, tofu is a healthier choice for consumption. [5][6]
3. Flaxseeds
This plant-based source of phytoestrogens can set your hormonal scale straight. The phytoestrogens present in flaxseeds are called lignans. Flax Seeds also contain omega-3 fatty acids. It is also said to reduce breast cancer, although studies don’t provide strong evidence. Simply replace eggs with a mixture of ground flaxseeds and water in your recipe for pancakes, muffins, cookies, etc. It adds a nutty taste to it and provides more nutritional value. [5]
4. Salmon
Salmon is a rich source of vitamin D and omega-3 fatty acids. Consuming a gram or two of fish oil helps alleviate the symptoms of hot flashes.
5. Apple Cider Vinegar
Although not extensively researched, apple cider vinegar is said to reduce the frequency and intensity of hot flashes. Several studies show that it aids in weight loss, and when consumed after meals, it lowers blood sugar levels.
6. Lemon Juice
The benefits reaped by drinking lemon juice every day are endless. It helps with digestion, prevents kidney stones, controls weight, and reduces the risk of anemia. Women with high blood sugar levels experience severe hot flashes. Lemon juice, which can lower blood sugar levels, can reduce hot flashes. [7]
7. Cucumber
The high water content of cucumbers makes them an effective cooling food. This helps with hot flashes by reducing your body temperature. You can add cucumbers to your water and drink it instead of plain water.
8. Sunflower Seeds
Sunflower seeds are rich in Vitamin E, which is said to reduce the occurrence of hot flashes by more than 30%. You can easily mix them into your pancake mix or your oatmeal. [10]
9. Mushrooms
Mushrooms contain a mineral named selenium, an antioxidant that reduces stress and heart problems. The adrenaline produced by stress is a common trigger for hot flashes, and this can be prevented by including mushrooms in your diet. [8]
Foods To Avoid To Limit Hot Flashes
You should avoid processed sugar in sweetened drinks, candies, cakes, biscuits, and pastries, as they can lead to volatility in blood sugar levels and cause hot flashes. Also, drinks with caffeine, such as coffee, chocolate drinks, and colas, should be avoided, especially when they are hot. High temperatures increase the intensity of hot flashes. Again, spicy foods and sauces like chili and Wasabi that can elevate your body temperature should be avoided. Also, women should avoid red wine to reduce the risk of hot flashes.
Ways To Prevent Hot Flashes
Several factors can cause your body to experience a hot flash. Steer clear of them, and it can lower your chances of experiencing hot flashes. Some common triggers for hot flashes that you need to look out for are:
Stress Less
Stress is a one-size-fits-all key to a myriad of health issues. Hot flashes are just one more in a long line. Everyone has experienced that sudden burst of adrenaline when we are anxious or feel cornered. However, this sudden burst of energy also gets your heart racing and your blood pumping, and you feel more alert than ever. These responses could get worse and turn you into a hot mess. While we cannot choose not to stress out, we could certainly learn some techniques to calm down when that happens. Yoga and meditation are some ways to cope with stress. Relaxation techniques help dial down the magnitude of heat you feel due to stress.
Environment
The general temperature of our surroundings is a key factor in hot flash experiences. Many people experience hot flashes, even when it’s winter outside. However, it is far worse when the temperature is higher. Skip wearing multiple layers and instead wear loose, breathable outfits. Keep windows open when you can, and skip the sauna. Hot electronics like heaters or hairdryers can trigger hot flashes by raising your body temperature.
Abstain from Alcohol and Smoking
Consuming alcohol also makes your body exhibit symptoms similar to hot flashes. When drunk, your blood vessels dilate, your heartbeat increases, and your face turns red. Now you are just one symptom away from experiencing a hot flash. A couple more drinks, and you will feel the familiar, dreadful feeling of heat spreading through your body.
Although it is strongly advised to abstain from alcohol, you could alternatively use ice cubes or fruit to have a more cooling effect and try not to tempt fate by having more than one drink. Smoking also accelerates the heart rate and blood flow.
Avoid Spicy Foods and Hot Beverages
Spicy foods contain a little fireball named capsaicin, which causes a burning feeling in our mouths. Spicy foods not only induce heat but are also said to dilate your blood vessels. So, hard pass on that. But if you are particularly fond of spice, dial it down – a lot. You should also avoid hot beverages like coffee to avoid potential risks. If you absolutely cannot live without caffeine, try anyway. As a last resort, go for iced coffee.
Exercise Cautiously
Yes, exercise can trigger hot flashes too. While there is no question that exercise is a crucial contributor to good health, it’s not all sunshine and rainbows for menopausal women. Every time you try to sweat the extra calories away, your heart pumps faster, your blood flows faster, and you sweat more. You are not just burning calories; you are also sending an open invitation to hot flashes. However, do not use this as an excuse to skip the gym or exercise.
You can cope by staying close to fans, windows, or air conditioners. Avoid intense workouts and cool down with an ice bag or wet towel. [9]
Frequently Asked Questions
Are hot flashes the same as fever?
No, they are not the same. Fever exhibits a drastic change in body temperature, which you can notice using a thermometer. On the other hand, hot flashes last only a few minutes.
At what age do hot flashes stop?
Women may experience hot flashes for a couple of months or two years. It varies for each woman. In rare cases, women may experience hot flashes well into their 60s.
How to manage night sweats?
Make sure your bed is not too warm. If you can’t take a cold shower before sleeping, place ice water near your bed to drink or use as a cold compress when night sweats occur. When nothing brings relief, consult a doctor to get mild sedatives to help you sleep better.
Why does my face turn red when I’m experiencing a hot flash?
During hot flashes, the body tries to eliminate heat through vasodilation. The increased blood flow to the face can turn it botchy or red.
Can hot flashes occur for any other reason besides menopause?
Yes. Although rare, men undergoing treatment for prostate cancer can experience hot flashes. Women on some medications or with thyroid issues may experience hot flashes even if they are not in menopause.
Conclusion
Hot flashes throw a wrench into regular routines. Making huge changes to your lifestyle is not as easy as it sounds. It takes serious effort. With proper planning and a healthy lifestyle makeover, you can avoid the worst of hot flashes and stay cool!
In addition to incorporating these foods, it is essential to follow certain lifestyle tips for your overall well-being during menopause. With these tips, embrace a more balanced and enjoyable menopause.
References
Lugo, T., & Tetrokalashvili, M. (2022, December 19). Hot Flashes – StatPearls – NCBI Bookshelf. Hot Flashes – StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK539827/
Hot flashes in men: An update – Harvard Health. (2019, March 18). Harvard Health. https://www.health.harvard.edu/mens-health/hot-flashes-in-men-an-update
Bansal, R., & Aggarwal, N. (n.d.). Menopausal Hot Flashes: A Concise Review. PubMed Central (PMC). https://doi.org/10.4103/jmh.JMH_7_19
Skaznik-Wikiel, E., Traub, L., & Santoro. (2016). Menopause. In Endocrinology: Adult and Pediatric (7th ed., Vol. 2, pp. 2310-2322.e4). W.B. Saunders. https://doi.org/10.1016/B978-0-323-18907-1.00135-9.
Beezhold, Bonnie, et al. “Vegans Report Less Bothersome Vasomotor and Physical Menopausal Symptoms Than Omnivores.” Maturitas, vol. 112, Elsevier BV, June 2018, pp. 12–17. Crossref, https://doi.org/10.1016/j.maturitas.2018.03.009.
Li, L., Lv, Y., Xu, L., & Zheng, Q. (2015, March 23). Quantitative efficacy of soy isoflavones on menopausal hot flashes. British Journal of Clinical Pharmacology, 79(4), 593–604. https://doi.org/10.1111/bcp.12533
“Lemon Detox Diet Reduced Body Fat, Insulin Resistance, and Serum hs-CRP Level Without Hematological Changes in Overweight Korean Women – PubMed.” PubMed, 1 May 2015, https://doi.org/10.1016/j.nutres.2015.04.001.
Kozarski, Maja, et al. “Antioxidants of Edible Mushrooms.” PubMed Central (PMC), 27 Oct. 2015, https://doi.org/10.3390/molecules201019489.
Smythe, MD, K. L. (2022, August 18). Surprising Hot Flash Triggers. EverydayHealth.com. https://www.everydayhealth.com/womens-health/menopause/11-surprising-hot-flash-triggers/
“Curcumin and Vitamin E Improve Hot Flashes, Lipid Profile, and Fasting Blood Glucose Without Any Detrimental Effect on the Liver and Renal Function in Postmenopausal Women: A Triple-blind Placebo-controlled Clinical Trial – PubMed.” PubMed, 2 Sept. 2022, https://doi.org/10.1080/07399332.2022.2117815.
High-Calorie Foods For Bulking: 14 Best Food Ideas To Unleash Your Gains
Tell your trainer you want to build size and strength, and he’ll put you on a bulking program. The quality of your bulk depends on the foods you eat. Furthermore, since a bulking program involves eating more than usual, you must consider the taste of your food to ensure you don’t fall off the gaining regimen before meeting your transformation objective.
In this article, we take you through the best 14 high-calorie foods for bulking that will help you build muscle mass and strength while satisfying your taste buds. Plus, we shed light on the basics of bulking, its types, and a few tips to supercharge your physique transformation.
What is Bulking?
Bulking is one of the three phases of bodybuilding, with the other two being shredding and maintenance. Whether you are a fitness enthusiast or a pro bodybuilder, you will spend a considerable amount of time switching between the three phases to ensure you are on top of your game.
In a bulking phase, an individual aims to put on muscle mass and size while maintaining his body proportions. You must enter a calorie surplus to achieve your bulking goals, meaning you must eat more calories daily than you expend. A calorie surplus leads to raised glycogen stores in your body, increasing your body weight. [1]
During a bulking phase, you must ensure that you do not compromise your body composition and gain excess fat. Follow a balanced bulking diet regimen that contains nutrient-dense foods and a customized exercise regimen to meet your muscle mass and strength goals.
Difference Between Clean Bulking vs. Dirty Bulking
After months of hard labor on a shredding program, most newbie fitness enthusiasts are ecstatic to hear that their trainer is putting them on a bulking routine. Their imaginary bulking program breakfast consists of their favorite sugar-laden cereal and fruit juice, lunch involves burgers and fries, and they wrap up their mythical diet with a dinner of fried chicken and a tub of Ben & Jerry’s. If this is your idea of a bulking diet, you have got it all wrong. This unhealthy gaining diet is also known as dirty bulking.
In a dirty bulking program, the focus is on consuming a large number of calories while disregarding the calorie sources, quality, and nutritional value. On the flip side, a clean bulking program involves meeting your daily caloric needs through nutrient-dense whole foods while maintaining an appropriate macronutrient and micronutrient balance.
The dirty bulking diet is favored by people who like an unrestricted diet. However, this diet can lead to chronic health issues like type 2 diabetes and hypertension as it involves eating high-calorie, often unhealthy, and processed foods.
Although following a dirty bulking diet is much easier than abiding by a clean bulking regimen, the unbalanced high-calorie foods in this diet can result in excess body fat gain, further leading to body composition deterioration.
Dirty bulking can lead to faster weight gain; however, it results in more excess body fat gain than clean bulking. Furthermore, you must not overlook the health issues related to eating junk food for an extended period.
In this article, we will stick to 14 high-calorie food for bulking that will deliver a healthy amount of carbs, protein, and fats and don’t come with trade-offs, including excess visceral fat gain or a higher risk of contracting chronic health conditions.
Related: Dirty Bulk vs. Clean Bulk – What’s the Difference, and Which is Best?
14 Best High-Calorie Foods for Bulking
Contrary to what most people think, you don’t need to go out of your way on a bulking program to add more size and strength. Eating bigger servings of healthy foods is incredibly effective in a bulking regime.
Here are the 14 best high-calorie foods for bulking that should be a part of your diet regimen:
Nuts and Nut Butter
Nuts and nut butter should be a staple in your bulking regimen, as they are calorie-dense, packed with macro and micronutrients, and incredibly versatile and convenient.
You could grab a handful of nuts at any point during the day as a snack or have them with one of your meals. Nuts and nut butter are rich in healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are essential for overall health, hormone production, and supporting muscle growth. They also contain a decent amount of fiber, vitamins (such as vitamin E), and minerals (such as magnesium and zinc).
Besides being a good source of healthy fats, nuts also contain a healthy dose of carbs and proteins. You can switch between peanuts, almonds, walnuts, cashews, and hazelnuts to keep your diet interesting. Plus, each nut has a unique nutrient content, which can help ensure you never run into nutrient deficiencies.
While choosing a nut butter, favor organic products that do not have added sugar or flavorings. You must also read the nutritional information before buying a nut butter, as its nutrient content can change depending on the brand.
Peanuts (100g)
Calories
567kcal
Carbohydrates
16g
Protein
26g
Fats
49g
Peanut Butter (100g)
Calories
588kcal
Carbohydrates
20g
Protein
25g
Fats
50g
Mass Gainer Shakes
Mass gainer shakes are an incredibly useful food source for folks who have difficulty meeting their daily calorie and macronutrient goals through whole foods. You could also use a mass gainer shake as a post-workout recovery drink or a meal replacement. Plus, mass gainer shakes come in delicious flavors, making consuming a high-calorie content easier.
The table below details the nutrient content of the Transparent Labs Mass Gainer, which is one of the best mass gainers on the market. The nutrient content of each supplement can vary depending on its ingredients.
Mass Gainer Shakes (190g serving)
Calories
760kcal
Carbohydrates
109g
Protein
53g
Fats
13g
Lean Beef
Lean beef is a high-quality protein. A 100g serving of lean beef contains 26g of protein, 15g of fats, and no carbs. Many lifters overlook the importance of protein in a bulking regimen. A high-protein bulking diet improves your muscle density, which helps retain muscle mass during the shredding phase.
Plus, lean beef is packed with vitamins such as B-complex vitamins (including vitamin B12) and minerals like iron, zinc, selenium, and phosphorus, which can help with red blood cell production, energy metabolism, and immune system function. Lean beef is also a natural source of creatine, which can help build muscle mass and strength.
Lean Beef (100g)
Calories
250kcal
Carbohydrates
0g
Protein
26g
Fats
15g
Related: Protein Calculator: Find Your Daily Protein Intake
Olive Oil
Olive oil should be your cooking oil of choice during your bulking phase. One tablespoon of olive oil contains 119 calories and 14g of monosaturated fats, which can support hormone production, aid in nutrient absorption, and provide a concentrated source of energy.
The calorie-dense healthy fat source enhances the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. Furthermore, olive oil has anti-inflammatory properties that can help soothe pains during an intense bulking strength training program. The versatile cooking oil can also improve your heart health. [2]
Olive Oil (100g)
Calories
884kcal
Carbohydrates
0g
Protein
0g
Fats
100g
Fatty Fish
Fatty fish are among the best high-calorie foods for bulking. Fish, such as salmon, contain omega-3 fatty acids and vitamins such as D and B2 (riboflavin). They are also rich in calcium and phosphorus and are a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
Most people tend to meet their carbohydrate goals on a bulking regimen but tend to miss their protein and fat targets. Adding seafood to your diet can help fix the discrepancies. Since fish is a fast-absorbing protein source, eating salmon post-workout can kickstart your recovery process.
Salmon (100g)
Calories
208kcal
Carbohydrates
0g
Protein
20g
Fats
13g
Avocado
This fruit is one of the best sources of healthy fats. Besides being a healthy fat source, avocados contain a decent amount of fiber, which can help control your cholesterol and blood sugar levels.
Avocados also contain vitamins C, E, K and B-complex vitamins and minerals such as potassium, magnesium, and copper. Its rich, creamy flavor and anti-inflammatory properties make it a must-have in your bulking phase. You could have avocado in your salad with your meals or as a guacamole dip.
Avocado (1 Medium)
Calories
240kcal
Carbohydrates
13g
Protein
3g
Fats
22g
Whole Grains
Whole grains such as barley, cracked wheat, millet, quinoa, and black rice are complex carbohydrates that dissolve slowly into your bloodstream. It helps provide a steady energy supply, which can help power your intense training sessions.
Whole grains contain a healthy amount of fiber, which improves digestion, promotes satiety, and helps regulate blood sugar levels. They are also packed with essential vitamins and minerals. These nutrient-dense foods are incredibly versatile and can be consumed in different forms at any time during the day.
Multi-Grain Bread (1 regular slice)
Calories
69kcal
Carbohydrates
11g
Protein
3.5g
Fats
1.1g
Legumes
Legumes such as chickpeas, black beans, green peas, lima beans, kidney beans, and black-eyed peas are rich in carbs and protein. They also contain a healthy dose of fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc.
Legumes are also complex carbohydrates that deliver a steady energy release, helping sustain intense and long workouts. Plus, legumes are economical and versatile ingredients that can be incorporated into various meals and recipes.
A 100g serving of legumes like chickpeas contains 364 calories, making them one of the best high-calorie foods for bulking.
Chickpeas (100g)
Calories
364kcal
Carbohydrates
61g
Protein
19g
Fats
6g
Eggs
Eggs are the darling of the fitness community. Folks on a bulking regimen should include a few whole eggs in their diet regimen as they are packed with protein and fats. One large whole egg delivers 78 calories, which is an excellent figure for a food source of its size.
Eggs are incredibly versatile. You could eat eggs at any time throughout the day. Many people prefer scrambled eggs over boiled eggs as they are easier to digest. Furthermore, the high-quality protein source contains essential nutrients, including vitamins A, B2, B6, B12, D, E, and minerals such as iron, zinc, and selenium, which can help improve your overall health.
Finally, the affordable protein source has high bioavailability, meaning it is easily absorbed and utilized by the body.
Whole Eggs (1 large boiled)
Calories
78kcal
Carbohydrates
0.6g
Protein
6g
Fats
5g
Chicken Breast
Chicken breast is one of the best protein sources, which can help balance your macronutrient split in a high-calorie diet. It contains all the essential amino acids required for muscle protein synthesis, making it perfect for people trying to build muscle mass in their bulking phase.
Chicken breast is also rich in essential nutrients, including vitamins B6 and B12, niacin, phosphorus, and selenium, which can boost energy production, metabolism, immune function, and overall health.
Chicken Breast (100g)
Calories
165kcal
Carbohydrates
0g
Protein
31g
Fats
3.6g
Sweet Potato
Sweet potato is one of the most delicious vegetables in an otherwise bland bodybuilding bulking diet. The complex carbohydrate is packed with calories and carbs, which will help add size to your frame.
Plus, sweet potato is rich in dietary fiber, both soluble and insoluble, which can aid digestion, promote satiety, and supports a healthy gut. It also contains a healthy dose of essential vitamins and minerals, including vitamins A, C, potassium, manganese, and B6.
Sweet potato’s antioxidating properties protect against cellular damage and inflammation caused by intense workouts during a bulking training program. Although a complex carb, sweet potato has a low GI score, meaning it has a low impact on your blood sugar levels. It allows you to meet your carb goals for your bulking phase without significantly spiking your blood sugar levels.
Sweet Potato (1 5-inch long)
Calories
112kcal
Carbohydrates
26g
Protein
2g
Fats
0.1g
Whole Milk
Milk is one of the most convenient high-calorie food sources to consume during a bulking phase. Folks undergoing a serious bulk find chugging a jar of milk easier than chewing countless amounts of chicken breast or legumes.
Besides a decent macronutrient split, whole milk is rich in essential vitamins and minerals, including calcium, vitamin D, B12, and phosphorus. It is also one of the most convenient and readily-available food sources around the world.
Whole Milk (1 cup)
Calories
149kcal
Carbohydrates
12g
Protein
8g
Fats
7.9g
Greek Yogurt
Greek yogurt is a high-quality protein source you could have with one of your meals or as a snack. The fast-absorbing properties of Greek yogurt ignite muscle recovery after intense workouts.
Greek yogurt often contains live and active cultures, contributing to a healthy gut microbiome. Your gut health is essential during a bulking phase for optimal nutrient utilization and immune function, as you’ll be eating significantly more calories than usual. Like milk, Greek yogurt is an excellent calcium source, essential for bone health and muscle function. It can help reduce your risk of injury and support bone strength.
Greek Yogurt (100g)
Calories
59kcal
Carbohydrates
3.6g
Protein
10g
Fats
0.4g
Cottage Cheese
This is a slow-digesting form of protein, which provides a sustained release of amino acids into the bloodstream. Cottage cheese contains casein protein which promotes muscle growth and prevents muscle breakdown during periods of fasting, such as overnight.
Ensuring your muscles have a constant supply of protein throughout the night will prevent muscle breakdown, which can be incredibly helpful during your bulking phase. Furthermore, the healthy fat source is packed with essential nutrients such as calcium, phosphorus, selenium, vitamin B12, and riboflavin. It also contains probiotics that promote a healthy gut.
Cottage Cheese (100g)
Calories
98kcal
Carbohydrates
3.4g
Protein
11g
Fats
4.3g
Tips For Eating High-Calorie Foods For Bulking
Here are a few tips to get the best bang for your buck from your bulking journey:
Find an Appropriate Caloric Surplus and Macronutrient Split
You must determine your daily calorie and macronutrient targets based on your lifestyle, current physique, and bulking objective. According to the Centers for Disease Control and Prevention (CDC), adding 500-1,000 to your daily calorie intake can result in gaining 1-2 pounds weekly. [3]
After arriving at a suitable daily calorie intake goal, you must break it into an appropriate macronutrient (carbs, protein, and fats) split. Following an unbalanced macro split with high carb and fat intake can lead to excess body fat gain.
Eat Nutrient-Dense Foods
You shouldn’t mistake a bulking diet for a junk food diet. Relying on processed and refined foods to meet your daily calorie needs can hamper your overall health and well-being. You must stick to high-calorie whole foods to ramp up your bulking progress and keep your fat gain under check.
Related: Calorie Density Calculator
Follow a Personalized Training Regimen
Since the objective of a bulking program is to build muscle mass and strength, you must back up your high-calorie diet with a customized strength training regimen. Use progressive overload to ensure you are constantly challenging your muscles. Using the same training intensity, volume, and exercises for an extended period will lead to a muscle and strength plateau.
Furthermore, you must limit cardio and HIIT workouts during your bulking regimen as they lead to greater calorie burning, which can compromise your calorie surplus. Calorie-tracking apps can help ensure you are in a calorie surplus and meeting your macro goals.
Monitor Your Progress and Make Adjustments
Tracking your progress helps ensure that you are on the right path. Body weight, circumference, and body fat are reliable metrics for monitoring your bulking progress. You could also use photos to track your progress. These tracking methods will also keep you accountable.
Tracking your progress weekly will allow you to make quick adjustments if you feel your progress is unsatisfactory.
Follow The Bulking Phase With Cutting and Maintenance
You must always start a bulking program with a goal in mind. Starting your bulking journey without a set objective can lead to gaining excess body fat. The length of your bulking phase will depend on your starting physique and goals.
After achieving your bulking objective, you must follow the bulking phase with a cutting phase. Furthermore, you must switch to the maintenance phase after you reach your cutting goal. Most bodybuilders and fitness enthusiasts cycle between the three phases throughout the year.
Plan Your Meals in Advance
One of the reasons why so many people prefer dirty bulking is that it doesn’t require planning. You eat whatever you can get your hands on when you are starving. On the other hand, you must plan your meals during a clean bulk to ensure you are meeting your macronutrient goals.
Reserve one day of the week, preferably a Sunday, for prepping your meals. Use unprocessed foods that are nutrient-dense, easy and quick to cook, and have a long shelf life.
Frequently Asked Questions
How often should you consume cheat meals on a bulking program?
There is no hard rule about eating cheat meals on a bulking program. You don’t necessarily need cheat meals if you can meet your daily calorie goals with nutrient-dense whole foods. However, sticking to a strict diet regimen can lead to cravings, which opens room for a weekly cheat meal during a bulking regimen.
You must restrict yourself to one weekly cheat meal, as high amounts of processed food can skew your body composition and make you more vulnerable to contracting health conditions such as type 2 diabetes and high blood pressure.
How many calories should a bulking meal contain?
The ideal number of calories in a bulking meal depends on your personal preferences, current physique, daily calorie goal, and the number of meals you eat in a day, including snacks. Some people like to have a heavier breakfast and lunch and a light dinner, whereas others like to eat more balanced meals. If you eat three meals daily, you could consume 35% of your calories in your breakfast and lunch and the remaining 30% in your dinner.
Do I have to eat junk food during a bulking regimen to gain strength and muscle mass?
No! You must favor clean bulking over dirty bulking. Nutrient-dense foods like lean meats, whole grains, and healthy fats provide your body with the building blocks to build muscle mass and support overall health and well-being. On the flip side, relying mainly on junk foods significantly increases your risk of contracting chronic health conditions.
What are the best supplements for bulking?
The sports nutrition market is packed with supplements that can help you in your bulking journey. Some of the best bulking supplements include a mass gainer, whey protein, creatine, dextrose, and BCAAs. However, you must ensure you are not overly reliant on supplements to gain muscle mass and strength. Getting the bulk of your calories from nutrient-dense whole foods provides faster results and improves longevity.
What is the ideal macronutrient split during a bulking program?
The ideal macro split will vary depending on an individual’s current and goal physique. Nonetheless, your macronutrient split during a bulking phase should be in the following brackets:
Carbohydrates: 45% to 60%
Protein: 30% to 35%
Fats: 15% to 30%
Notably, it’s easier to meet these macronutrient split with a clean bulk. Relying on refined and processed foods for your daily caloric goal can significantly increase your carb and fat intake while marginalizing your protein intake.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Bulking is easier said than done. You must enter a calorie surplus while eating balanced high-calorie macronutrient sources to ensure you don’t gain excess body fat or compromise your body composition.
Following a personalized bulking diet and exercise regimen, according to your overall health, goals, and preferences, can help speed up your transformation progress. The 14 high-calorie foods for bulking listed in this article will help you achieve your gaining goals while satisfying your taste buds. Cycle these nutrient-dense food sources in your daily diet plan to achieve your strength and muscle goals while keeping your meals interesting. Best of luck!
References
Leaf A, Antonio J. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review. Int J Exerc Sci. 2017 Dec 1;10(8):1275-1296. PMID: 29399253; PMCID: PMC5786199.
Nocella C, Cammisotto V, Fianchini L, D’Amico A, Novo M, Castellani V, Stefanini L, Violi F, Carnevale R. Extra Virgin Olive Oil and Cardiovascular Diseases: Benefits for Human Health. Endocr Metab Immune Disord Drug Targets. 2018;18(1):4-13. doi: 10.2174/1871530317666171114121533. PMID: 29141571.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
What To Eat To Bulk Up For Skinny Guys: The Ultimate Guide
Skinny, beanpole, rawboned, scrawny, bony, lanky, skeletal, twiggy, gaunt, fragile, delicate, hollow-cheeked, as thin as a rake, skin-and-bones, sticklike, size-zero, emaciated, pinched, undernourished, underfed, rangy, spindly, gangly, gangling, gawky, spindle-shanked, starveling, and macilent. It would be safe to say that the world tends to be unkind when labeling underweight individuals.
Do you want to know the synonyms for ‘jacked’? Shredded, rugged, sturdy, muscly, stout, well-built, hefty, powerful, and lusty. If given a choice, most people would want to be a part of the latter group.
Ask a bro at your gym about putting on size, and they’ll tell you it is the easiest thing in the world. However, this is not always the case. Bulking up is simple in theory but difficult in execution. Although most of us know that we need to eat more to build muscle mass and size, it is only a piece of the puzzle.
You must stay in a calorie surplus to build muscle, meaning you must eat more calories daily than you expend. At the same time, these calories must come from nutrient-dense sources. Eating junk food and chugging sugar-laden aerated drinks can get you to your daily caloric goal, but in the long run, it will lead you toward obesity and other health issues.
A basic understanding of nutrition and how it plays a role in achieving your fitness goals is vital to be successful in your fitness journey. It will help you avoid fad diets and ensure you get the best bang for your buck.
In this article, we discuss the basics of bulking for skinny guys, including the nutrition breakdown, and lay down 15 nutrient-dense high-calorie foods to help you hit your daily caloric goals.
What is Bulking Up?
Contrary to what most people believe, bulking and weight gain are not the same thing. In a weight gain program, your only objective is to get from your current weight to your goal weight. However, in a bulking program, you must also gain muscle mass and improve your physique aesthetics.
Bulking up requires a combination of increased caloric intake and weight training exercises. During a bulking-up program, you want to add muscle mass to the body while minimizing fat gain.
Bulking is the name of the game for skinny guys wanting to add muscle mass. It requires consuming a high-calorie and protein diet and engaging in strength training exercises to stimulate muscle growth.
Besides helping you develop muscle size and strength, bulking up has several other benefits, including boosting metabolism and immune system, better nutrient absorption and energy levels, and improving overall health. Unlike the ‘dirty bulking’ diet, the nutrient-dense foods listed in this article will also avoid health issues, such as high cholesterol and high blood pressure. [1][2]
Although most people know they need to enter a calorie surplus to add size and strength, they are clueless about the foods they should add to their diet plan. If you are one of these people and are looking for answers, you’ve come to the right place. This article contains 15 high-calorie foods to help skinny guys build size and strength.
Overview of the 15 Best Foods For Bulking Up
We have put the nutritional information of the 15 foods into a convenient table with their serving sizes, calories, protein, carb, and fat content, to help you make the right dietary choices:
Food
Serving Size
Calories
Protein (in grams)
Carbohydrates (in grams)
Fats (in grams)
Whole Milk
1 cup
150
8
12
8
Cheese
1 oz
110
7
1
9
Nuts
1 oz
170-200
4-6
3-5
14-18
Avocado
1 medium
300
3
17
25
Peanut Butter
2 tbsp
200
8
6
16
Brown Rice
1 cup
220
5
45
2
Sweet Potato
1 medium
100
2
24
0.2
Whole-Grain Bread
2 slices
200-250
8-12
36-48
2-5
Dried Fruit
1 oz
100-120
0-1
25-30
0-1
Salmon
3 oz
150
17
0
9
Chicken Breast
100 gram
165
31
0
3.6
Beef
3 oz
180
22
0
10
Granola
1 cup
400-500
7-9
66-80
12-16
Quinoa
1 cup
220
8
39
3.5
Weight Gainer Shakes
1 serving
1,000-1,300
45-60
200-300
2-6
15 High-Calorie Foods For Skinny Guys To Bulk Up
Given below is a list of lean protein, fruit, nuts, and vegetables that will help underweight lifters bulk up:
Whole Milk
Whole milk is an excellent source of calories, protein, carbs, and fats. It is versatile and convenient; you could include milk in any of our meals throughout the day. It is also easily digestible.
Furthermore, skinny guys trying to bulk up can also include yogurt and curd in their grocery list. You can pair them with your three big meals or eat them as a snack anytime throughout the day.
A cup of whole milk contains 150 calories, eight grams of protein, 12 grams of carbohydrates, and eight grams of fat.
Cheese
Cheese is another dairy product that should be a part of a skinny individual’s dietary routine. This nutrient-dense food comes in different shapes and sizes, making it perfect to add to a wide variety of dishes.
Mozzarella, ricotta, cheddar, Swiss, feta, goat cheese, and cottage cheese are a few different types of cheese whose protein, carbs, fat, and calorie content can change depending on their making process.
One ounce of cheese delivers 110 calories, seven grams of protein, one gram of carbs, and nine grams of fats.
Nuts
Nuts are packed with fats and are a convenient source of the macronutrient. Besides fats, nuts contain a healthy amount of protein and carbs. You can also add seeds to your daily serving of nuts to make things more interesting.
Almonds, cashews, walnuts, hazelnuts, pistachios, Macadamia nuts, pumpkin seeds, and sunflower seeds are some of the most popular nuts and seeds. You can add nuts and seeds to your meals or grab them as a snack.
Depending on the type of nuts, one ounce serving of nuts contains 170-200 calories, 4-6 grams of protein, 3-5 grams of carbs, and 14-18 grams of fats.
Avocado
Avocado is popular among fitness enthusiasts as a high-quality fat source. This fruit primarily contains monounsaturated fats, fiber, and vitamins, which can help reduce the risk of blood pressure, regulate glucose levels, promote healthy blood lipid profiles, and improves insulin sensitivity.
Avocado is mostly added to salads or consumed by itself. You could also add avocados to smoothies for a quick high-calorie meal. Also, a guacamole dip is an excellent option for folks looking for a healthy spread.
One medium-sized avocado contains 300 calories, three grams of protein, 17 grams of carbs, and 25 grams of fats.
Peanut Butter
Peanut butter is a staple in most fitness enthusiasts’ cupboards. Although peanut butter is mainly eaten for its fat content, it also contains a healthy dose of protein and carbs. You could also add peanut butter to shakes and smoothies for a delicious snack.
Some alternatives to peanut butter include almond butter, cashew butter, and hazelnut butter. You could switch between these alternatives to keep your meals interesting. However, ensure that these butter are not laden with artificial sweeteners and sugar. Prefer organic peanut butter over the others.
Two tablespoons of peanut butter contain 200 calories, eight grams of protein, six grams of carbs, and 16 grams of fats.
Brown Rice
Brown rice is a complex carbohydrate that is an excellent energy source for the body. Carbs are the most crucial macronutrient during the bulking phase. Brown rice’s versatility makes them an excellent food to add to any meal and fill a calorie void.
A cup of brown rice includes 220 calories, five grams of protein, 45 grams of carbs, and two grams of fat.
Sweet Potato
This food is packed with complex carbohydrates, vitamins, and minerals. It is one of the few inherently delicious foods in a healthy diet. You could consume sweet potato as a side in your main meals or as a snack.
A medium sweet potato packs 100 calories, two grams of protein, 24 grams of carbs, and 0.2 grams of fats.
Whole-Grain Bread
Whole-grain breads are delectable and highly versatile. They contain a high-calorie content in a small serving size. Most people eat bread in their breakfast. However, you could add it to any of your meals.
Unlike refined white bread, whole grain bread contains the entire grain, providing a wealth of vitamins and minerals. Whole-grain bread also digests slower than white bread, providing a constant energy supply throughout the day.
Two slices of whole-grain bread contain 200-250 calories, 8-12 grams of protein, 36-48 grams of carbs, and 2-5 grams of fats, depending on the brand.
Dried Fruit
Dried fruit is a nutrient-dense snack that is easy to transport, has more shelf life than fresh fruit, and is easy to carry. It contains a good amount of carbs, fiber, vitamins, and minerals.
Almonds, cashews, raisins, apricots, dates, and prunes are a few types of dried fruit. Dried fruit is also great for satisfying your sweet cravings. However, dried fruit contains more concentrated sugar than fresh fruit. You must consume dried fruit in moderation, as excessive intake can lead to high sugar intake and digestive issues.
An ounce of dried fruit contains 100-120 calories, 0-1 grams of protein, 25-30 grams of carbs, and 0-1 grams of fats.
Salmon
Salmon is the go-to seafood for most lifters. This high-quality protein is rich in omega-3 fatty acids and is an excellent food choice for folks looking to build muscle and improve overall health. Since salmon is a quick-absorbing source of protein, consume it right after your workout for the best results.
Three ounces of salmon contains 150 calories, 17 grams of protein, zero carbohydrates, and nine grams of fat.
Chicken Breast
The good old chicken breast is one of the best foods for building muscle mass without adding body fat. You could consume chicken breast during your lunch or dinner and ideally after your training session.
A 100 grams serving of chicken breast consists of 165 calories, 31 grams of protein, zero carbs, and 3.6 grams of fat.
Beef
Beef is rich in protein and essential amino acids, which can help build muscle mass. It is also a good source of iron, zinc, and vitamin B12, improving overall health and vitality. Choose lean cuts of beef, such as sirloin, flank, or round steak, to limit your fat intake.
A three-ounce serving of beef contains 180 calories, 22 grams of protein, no carbs, and 10 grams of fat.
Granola
Granola is an often overlooked complex carbohydrate in a bulking regimen. It is an excellent breakfast food and snack that is made from a combination of oats, nuts, seeds, and dried fruits. Granola also contains a healthy dose of fat and protein, making it a well-rounded food source.
A cup of granola generally comprises 400-500 calories, 7-9 grams of protein, 66-80 grams of carbs, and 12-16 grams of fat.
Quinoa
Quinoa is one of the few plant-based foods with a complete protein source, meaning it contains all of the essential amino acids the body needs to build muscle. It is a must-have in every vegan diet. You can add quinoa to salads, stir-fries, or as a side dish.
A cup of quinoa delivers 220 calories, eight grams of protein, 39 grams of carbs, and 3.5 grams of fats.
Weight Gainer Shakes
Weight gainer shakes are a godsend for folks who have difficulty meeting their nutrition goals through whole foods. A serving of a weight gainer can contain between 200-300 grams of carbs and a decent amount of protein. You could also use a whey protein supplement instead of a mass gainer, as per your macros.
Depending on the brand, a 300-400 gram serving of a mass gainer supplement delivers a monster 1,000-1,300 calories, 45-60 grams of protein, 200-300 grams of carbs, and 2-6 grams of fat.
Tip: Calculate your recommend daily protein, carbs and fat intake.
Nutrition Planning For Bulking Up For Skinny Guys
Now that you know about the 15 high-calorie foods to help skinny guys bulk up and build muscle, it is time to put the knowledge to work. Here are some nutrition planning tips to help you in the process:
Calories
Skinny folks must use a calculated approach to enter a calorie surplus to add size and strength. Your goal should be to eat 300-500 additional calories daily. Bumping up your calories by 500 kcal will help you gain a pound of weight each week, which is a sustainable and healthy approach to bulking up. [3]
Macronutrient
After arriving at a daily calorie goal, you must break it down into a suitable carbs, protein, and fats ratio to achieve your goal physique. A 40-30-30 split (40% carbs, 30% protein, and 30% fats) is one of the most reliable macronutrient ratios for building muscle mass and strength while limiting fat buildup.
Here is an oversimplified step-by-step process for setting a calorie and macronutrient goal to bulk up for skinny guys:
Use a calorie-tracking tracking app, such as MyFitnessPal, to calculate your daily average calorie intake for the last five days.
Bump up your calorie intake by 300-500 calories.
Break down the calorie goal into a suitable macronutrient split.
Alternatively, you could use our online calorie and macronutrient calculators for this process.
Design a diet using the 15 high-calorie, nutrient-dense foods mentioned in this article.
Remember, you might need to tweak your diet plan for the first few weeks until you find something that works for you. Seek expert help if you have trouble designing a diet plan; it will save you a lot of time, effort, and money.
Wrapping Up
Skinny folks must enter a caloric surplus to build muscle and strength. However, you must remember that all calories are not created equal. Although dirty bulking is more convenient (and delicious), it can lead to excess body fat and chronic health conditions.
Skinny guys must add the 15 high-calorie, nutrient-dense foods mentioned in this article to their grocery list and follow a customized training program to bulk up sustainably, improve their overall health and physical performance, and achieve the physiques of their dreams.
References
Troesch B, Biesalski HK, Bos R, Buskens E, Calder PC, Saris WH, Spieldenner J, Verkade HJ, Weber P, Eggersdorfer M. Increased Intake of Foods with High Nutrient Density Can Help to Break the Intergenerational Cycle of Malnutrition and Obesity. Nutrients. 2015 Jul 21;7(7):6016-37. doi: 10.3390/nu7075266. PMID: 26197337; PMCID: PMC4517043.
Drewnowski A. Impact of nutrition interventions and dietary nutrient density on productivity in the workplace. Nutr Rev. 2020 Mar 1;78(3):215-224. doi: 10.1093/nutrit/nuz088. PMID: 31889196.
Cleveland Clinic. “High-Calorie Foods and Snack Ideas to Gain Weight.” Cleveland Clinic, 2020, https://my.clevelandclinic.org/health/articles/16555-snack-ideas-for-weight-gain. Accessed May 8, 2023
Related:
Eating These 6 Foods Will Heat Up Your Sex Life
Eating These 6 Foods Will Heat Up Your Sex Life
For the majority of the lifters, eating and sex are two of their most favorite activities. What if we told you eating could improve your sex life? No, we’re not some angels sent from the heavens to fulfill your destiny. We’ll be talking facts here.
If you pop faster than a packet of corn, you’re going to greatly benefit from the things you’re going to learn today. What you eat affects how you’re going to perform under the sheets. Unlike your muscular structure, your sex drive isn’t dependent on your genetics.
If the blue pill or alcohol are your entrusted solutions for lasting longer in bed, we can imagine your insecurities. The fact that you’re reading this article is enough to establish that the duration you last in bed is directly proportional to your partner’s satisfaction.
Eating the right food won’t only improve your performance, it can help treat erectile dysfunction as well. The icing on the cake is that these foods benefit both ladies and men. So, eating a dinner consisting of these foods before hitting the sack will be a great idea.
6 Foods That’ll Improve Your Sex Life and Libido
Bananas
Well, eating a banana on a date might be a tad too suggestive but it will ensure you’re starting things on the right foot. Bananas are one of the best sources of potassium and B vitamins.
These nutrients can help boost low energy levels – a common cause of low libido. B vitamins and potassium also contain bromelain enzymes, which help boost sex drive and can treat erectile dysfunction.
Potassium fights the effects of high sodium foods. Food high in salt can reduce the blood flow to the genitals which can make it harder to reach orgasm. Pro tip – if getting adventurous on the dinner table is not your thing, you would want to avoid eye contact while eating the banana.
Oysters
This certain body part resembling food is rich in zinc. Zinc is a mineral that elevates testosterone while simultaneously boosting growth hormone. Both of these enhance physical performance (in and out of the sheets) and muscle growth.
It is no secret that adding seafood to your diet can improve your daily protein intake quantity and quality. Seafood can also improve your immunity as they are rich in omega fats.
While the oysters might not look like salmon or tuna, they offer fish-like benefits and have high levels of B12, vitamins A, D, calcium, iron, selenium, copper, and zinc. A study conducted in Turkey concludes that zinc has the potential to help restore nitric oxide activity (resulting in better blood flow) in a man’s equipment.
Nuts
Clarification – the foods on the list are not deliberately listed to be implicative, we swear. Nuts like walnuts, peanuts, and pistachios all contain the amino acid L-arginine, which is one of the building blocks of nitric oxide.
Nitric oxide (NO2) is a naturally occurring element in the body that helps the guys maintain an erection. L-arginine dilates the blood vessels which enables a better flow of blood throughout the body.
Eating nuts regularly can also help in reducing cholesterol levels. The higher your cholesterol levels, the harder it will be for the blood to travel to different parts of your body – including your pee-pee.
Watermelon
If rumors are to be believed, eating watermelons will make you last longer than a camel in the desert. Watermelon contains an amino acid called citrulline which when converted to arginine, can boost nitric oxide synthesis and vasodilation.
A naturally occurring chemical called lycopene is present in high amounts in watermelons. Lycopene equals viagra in its ability to relax blood vessels which improves circulation to certain, ahem, body parts.
If L-arginine and citrulline sound familiar to you, it’s probably because most of the pre-workout supplements on the market contain both of these elements. These amino acids help in achieving a nasty pump in the gym.
Red Wine
Red wine might be the perfect way to start a long romantic night. According to a Journal of Sexual Medicine study, women who drank one to two glasses had heightened sexual desire compared to ladies who didn’t drink any wine.
But why red wine and not whisky, you ask? The antioxidant profile of the wines (like other food items on the list) triggers nitric oxide production in the blood which relaxes the artery wall and carries blood down south.
Pro trip – alcohol before a date night can be a two-edged sword. While going on a date with a girl who is out of your league might give you jitters, consuming a glass too many will stop the show before it starts.
Dark chocolate is another women’s favorite that is also great for improving your sex life. It also happens to be the most researched of the aphrodisiac foods. An antioxidant called flavanol is present in dark chocolates which like lycopene in the watermelons can boost nitric oxide levels and blood flow.
Garlic
There is a high probability you were unaware about the libido boosting properties of garlic until now. As per some historians, ancient Egyptians consumed garlic to boost their sex drives and stamina.
According to a study, consuming garlic helps stop the formation of new fatty deposits, called nano plaques, inside the arterial walls. For the uninitiated, the arterial walls lead to your penis. So, garlic basically acts as the bulldozer which removes the fat deposits that block blood flow to the arterial walls.
Adding garlic to your kitchen staples will help keep your heart healthy and your erections strong. You could use the garlic in powder, paste or cooked form in your diet. Thanks to the great fragrance of garlic, it goes without saying – don’t eat garlic on a date night.
Other honorable mentions
Oats, blueberries, pomegrante, coffee, pesto, fatty fish, potatoes, ginger, pumpkin seeds, crab, green tea, pepper, spinach are some other foods/beverages that are great for boosting your sex drive. We highly recommend adding a combination of these to your diet.
Which of these sex life improving foods is a staple in your diet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
10 Budget Muscle Building Foods
Get Big on a Budget
It’s no secret bodybuilding isn’t a cheap sport and it’s not for everyone. Once you start with the fit lifestyle, you are pushed towards bodybuilding foods which can burn a hole in your pocket. Supplements are a different story altogether.
It is also not true you can’t build muscle on a budget. Whole foods will always be superior to the supplements when it comes to building muscle mass. If you’re looking for the list of the best budget foods, you’ve come to the right place.
1. Eggs
Eggs are one of the cheapest forms of protein. Most people don’t like eating the yolk even though it is full of protein. If you want to bulk, eating the yellow with the whites is a good idea.
2. Chicken Breast
Bodybuilders swear by the good old chicken breast. The chicken breast is one of the most common food amongst the fitness community. You will find it on the grocery list of almost every serious lifter.
3. Tuna
Tuna is a budget high-protein snack which comes in portable packaging which you can carry around with you. Each three-ounce serving contains about 22 grams of protein and it comes in delicious flavors.
4. Ground Turkey
Ground turkey comes in the chicken breast category. Many people like switching between the two to add variety to their food. Expensive cuts are made from turkey breast. Cheaper cuts can contain skin, which increases the fat content.
5. Milk
You don’t need to think outside the box to get your share of protein. Most of us have been drinking milk since a very young age. If you’re skinny and want to build muscle, you should gulp down milk without a care in the world. On the other hand, if you want to shed fat, staying away from milk would be a better decision.
6. Lean Ground Beef
This red meat is an excellent source of protein. Lean ground beef also contains essentials micronutrients like zinc, iron, and creatine. A four ounce serving of the lean ground beef gives you around 24 grams of protein.
7. Cottage Cheese
The term cottage cheese was coined in 1831 because it is was usually made in cottages from any milk left over after making butter. Cottage cheese contains 28 grams protein per cup which is more than Greek yogurt which has 15 grams of protein per cup.
8. Beans
Canned beans are cheap but the dried beans are even cheaper. Each cup of dried beans has about 15 grams of protein and just 220 calories. If you’re a vegetarian or a vegan, beans should be a part of one of your daily meals.
9. Peanut Butter
Peanut butter is one of the cheapest forms of plant-based protein. Each two-tablespoon serving contains eight grams of protein. Eating peanut butter is incredibly convenient and a jar of peanut butter is portable enough to carry around with you.
10. Sunflower Seeds
The sunflower seeds are incredibly potent when it comes to the amount of protein per serving. These seeds are filled with six grams of protein per ounce, and they’re easy to eat straight out of the bag or throw on a salad.
Which of these foods is a part of your diet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.