High Calorie Diet Example

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Robert Maurer
@robertmaurer
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Author and references

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.


Hypercaloric 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 per day.

Practical directions

On a practical level, the high-calorie diet is not difficult to draft; it is sufficient to set a normo-caloric + 10% of the energy, adapt the protein intake according to needs (between 0,75 and 1,5g / kg) and choose the foods correctly 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


Gender 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 (62,7)
Basal metabolism kcal 1011
Physical activity level coefficient No off. 1,41
Energy expenditure kcal 1426
Diet IPOcaloric 1568Kcal
Lipids 30% 392Kcal 43 44
Protein 1,2g / kg 301Kcal 75g
Carbohydrates 55,8% 875kcal 233g
Alcol 0g
Breakfast 15% 236kcal
Snack 5% 78kcal
Lunch 35% 549kcal
Snack 5% 78kcal
Price 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
Grit 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
Extra 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
Price 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
Extra 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 population of your country) is not an easy task.
The protein share 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 national average (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 the Commission of the European Communities, 1993: 575 mg / day - 3500 mg / die) even if it does not take into account the one 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
Grit 10
radicchio 100
Bread type 00 50
Extra oil, TOT olive 10
Snack 5%
Partially Skimmed Yogurt 125
Price 35%
sea ​​bream 200
Melanzane 200
Bread type 00 50
Extra oil, TOT olive 10
Snack 5%
Kaki 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
Grit 10
Valerian 100
Bread type 00 25
Extra oil, TOT olive 10
Snack 5%
Partially Skimmed Yogurt 125
Price 35%
Cow ricotta 150
carrots 200
Bread type 00 50
Extra 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
Grit 10
radicchio 100
Bread type 00 25
Extra oil, TOT olive 5
Snack 5%
Partially Skimmed Yogurt 125
Price 35%
branzino 200
Fennel 200
Bread type 00 50
Extra oil, TOT olive 10
Snack 5%
Grapes 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
Grit 10
Lettuce 100
Bread type 00 25
Extra oil, TOT olive 10
Snack 5%
Partially Skimmed Yogurt 125
Price 35%
Provolone Cheese 60
Potatoes 150
Bread type 00 50
Extra 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
Grit 10
radicchio 100
Bread type 00 50
Extra oil, TOT olive 10
Snack 5%
Partially Skimmed Yogurt 125
Price 35%
Salmon 150
Melanzane 200
Bread type 00 50
Extra oil, TOT olive 5
Snack 5%
Kaki 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
Grit 10
Valerian 100
Bread type 00 25
Extra oil, TOT olive 10
Snack 5%
Partially Skimmed Yogurt 125
Price 35%
eggs 100
Potatoes 200
Bread type 00 50
Extra 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 advisable to resort to gainer-type products, 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.


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