In the diet to gain weight, it is necessary to consume more calories than the body uses, be able to eat every 3 hours, avoid skipping food and add healthy, nutritious and caloric foods to the diet such as olive oil, fruit smoothies, antenna, water and nuts.
However, it is important to note that even using the small diet as a weight gain goal should not increase consumption of processed foods such as fried porridge, soft drinks and sauces, for example, these foods are high in sugar and saturated fats. increase body fat and the risk of elevated heart problems, cholesterol and triglycerides.
- Ideally.
- Weight gain should be gracefully increased by muscle mass.
- Which can be achieved through a balanced diet and physical activity.
- So that the body stays defined and healthy.
See 5 tips for healthy weight gain
Eating every 3 hours is very important to increase calorie intake during the day and promote weight gain, due to the need to eat more calories than the body uses, just as if you need to maintain a daily balance of both carbohydrate calories, proteins and fats, they will also promote an increase in muscle mass.
For this reason, it is important not to skip food so as not to interfere with the supply of nutrients to the body and maintain adequate levels of glucose and amino acids in the blood to promote muscle growth and recovery.
Include proteins in all foods of the day as amino acid levels in the blood remain constant throughout the day, favoring good muscle recovery after training.
Protein is found in foods such as meat, chicken, fish, fish, yogurt, and it’s very important to have effective combinations like a pollan sandwich and a whole toast with yogurt and yogurt. Read some tips for gaining muscle mass.
Consuming at least 3 fruits a day and eating food in the diet and on stage increases the vitamin and mineral content of the diet, which is essential for the proper functioning of metabolism and for promoting weight gain and muscle mass.
Fruits can be eaten fresh, in the form of yokes or smoothies or nuts, and can be included in the background as a dessert or scene.
Wholesale foods such as almonds, almonds, nuances, avocado, coconut, olive oil, linoleum oil and sperm in general are excellent options to increase calories in the diet with a small volume of food, in addition, these gases also help to gain muscle mass and do not stimulate the accumulation of fat in the body.
Here are some examples of the use of these foods: add buttermilk to the skillet, to the cookies the smoothie; eat a handful of nuts for snacks; Add 1 bowl of grated coconut to yogurt; prepare avocado smoothies as a snack.
Drinking plenty of water and keeping it hydrated is critical to gaining muscle mass, as it causes an enlargement, which increases the size of muscle cells, only if the cells are hydrated.
Therefore, it is important to monitor and take into account water consumption, remembering that soft drinks and yokes pasteurized in the body are fluid for the body, in addition to this, it is important that water consumption between meals is improved, because if you drink with food, it can interfere with food intake.
To ensure that additional calories become muscle and fat, it is important to perform physical activity 3 to 5 times a week, especially muscle and non-aerobic exercise. It is ideal to consult a physical preparer or a physical education teacher so that you can perform an exercise routine tailored to your individual needs.
It is important that weight gain is based on a varied and balanced diet, avoiding the consumption of processed foods with high sugar content or saturated fats, some of these foods are snacks, cold cuts, bacon, mayonnaise, sauce with tomato, sauces in general, sweets. , chicken thighs, soft drinks, pasteurized yokes, cakes, biscuits, fast food, frying, among others.
Consuming this type of food can promote weight gain by accumulating fat in the body and not increasing muscle mass, as the main place could cause health problems.
The following table continues with a 3-day diet menu to gain weight
It is important to help a nutritionist develop an individualized nutritional plan, as different locations vary by age, sex, physical activity and medical history, in addition, if the nutritionist is required, this may indicate the use of vitamins or a nutritional supplement, which may be the basis of the protein, which will allow you to add more calories to the diet.
To find out how much weight to gain, use our ideal weight calculator:
This calculator helps you know how many pounds you need to earn, however, it is not suitable for calculating the weight of children, sick, sick and athletes, as it does not differentiate between the proportion of muscle and fat in the body.
The promised time to gain muscle mass and gain weight is about 6 months, but in 3 months some changes can be observed, however, they vary from person to person, depending on the diet and whether or not they perform physical activity that promotes muscle. Growth You know how long you can gain muscle mass.
See more strategies for increasing weight and muscle mass in the video below: