Want to do a diet to gain weight in a healthy way? Then this article is for you! Get to know the food and the most important principles to be successful.
While many struggle to be able to lose weight, others have the opposite problem and despair by gaining some weight, need a diet to gain weight.
DIET TO GAIN WEIGHT IN A HEALTHY MANNER: WHAT IS IT?
The formula for weight gain has the logical inverse of that if you use to lose weight. That is, you must consume more energy (calories) than you expend (positive energy balance).
But don’t be mistaken if you think that this is a simple task and that means you can eat everything what you fancy! To be successful in the weight gain, it can be even more difficult than to be successful in the loss.
The solution is, then, by doing a “ diet to gain weight ” healthily, which include foods of high nutrient density and with a higher energy content and to combine also the stimulus of training to be increased muscle mass.
However, it should be noted that the same promoting a positive energy balance, some people still remain without increase of weight, due to factors such as the metabolism accelerated, genetic predisposition, stress, diseases such as hyperthyroidism, among others.
DIET TO GAIN WEIGHT IN A HEALTHY WAY: GENERAL PRINCIPLES
1. INCREASE THE VALUE OF THE TOTAL ENERGY IN ABOUT 500-1000KCAL DAILY
Since the goal is to increase weight, it is necessary to promote the occurrence of anabolic processes (synthesis of new tissue). For this, the energy intake (calories) daily has to be greater than the energy expenditure.
The best way of achieving this positive energy balance is to increase the energy value of the diet, or eating larger volume of food per meal.
2. MAKE SEVERAL MEALS A DAY
To achieve the surplus caloric mentioned in the previous point, it is recommended eating more meals per day (6-8 meals per day), with regular intervals of about 3 hours, and each one of them should have a greater volume of food than you are used to doing.
If you skip meals, their bodies will continue to work, but “dry” because they do not have the available nutrients. Consequently, the body will seek out what you need to the reserves: the stored fat and muscle.
3. INCLUDE HEALTHY FOODS OF HIGH ENERGY VALUE
To carry avente a diet to gain weight healthily you must include foods that, on the whole, you provide the 3 macronutrients essential: carbohydrates, protein and lipids.
Within these, we highlight:
- Whole grains without added sugar (ex. Granola or Muesli)
- Legumes (beans, peas, lentils)
- Fruit juices natural
- Olive oil
- Tropical fruits, banana and grapes
- Dried fruits and oleaginous (nuts, almonds, hazelnuts) and its folder (ex. peanut butter)
- Seeds (ex. Chia, linseed, sesame)
In addition to these, as well as meat, fish, eggs, dairy, bread, rice, pasta, potatoes, and sweet potatoes, vegetables, fruit, among others, play an essential role to the organism and may not at all be neglected.
4. SPLIT THE INTAKE OF PROTEIN THROUGHOUT THE DAY
To prevent the catabolism of muscle mass (and weight!) and, consequently, promote hypertrophy, it is extremely important to ingest approximately 20g of protein of high biological value (meat, fish, eggs, dairy products) of 3 in 3 hours, or, at all meals of the day.
Between the main meals, you can enter the bread with chicken breast, tuna, egg whites, or egg stirred in for example.
Note that the daily protein needs when you want to increase the muscle mass of around 1.5-2g per kg of body weight per day.
5. DO NOT DRINK A LOT OF WATER AT MEALS
You should not drink a lot of water with meals because the water does not present the energy value, and therefore will not contribute to the increase of weight, and also fills much of the stomach, preventing the intake of more food energy value associated with it.
6. MAKE SUPPER
Eat a source of protein and some carbohydrates before bedtime, helps to minimize the muscle catabolism that occurs naturally during the night, which can lead to weight loss.
7. SEEK ADVICE FROM A NUTRITIONIST OR DIETITIAN
You should always seek a professional before you start any diet to gain weight, so get a food plan to gain weight appropriate to their needs and goals.
EXAMPLE OF DIET PLAN FOR WEIGHT GAIN (~2700 KCAL)
1. BREAKFAST – 8H
- 1 Loaf of whole grain (100g) 2 scrambled Eggs (in olive oil) +
- 1 fat-free liquid Yogurt flavor +
- 1 Apple
2. Mid-Morning – 10: 30 am
- 60g of rolled Oats or Muesli with no added sugar +
- 100g Cheese Quark 0% Fat or 150g of Greek Yogurt light
3. LUNCH – 13H
- Vegetable soup (without potato; pulses (legumes)
- Dish: 100g Rice + 100g turkey Breast grilled + 100g Broccoli + 1 Tbsp oil for tempering +
- 1 fruit Juice (without added sugar)
4. MID-AFTERNOON 1 – 16H30
- 100g wholemeal Bread with 1 Cheese fresh, thin and 1 tbsp peanut butter 100% +
- 1 Yogurt Skyr (150g) +
- 1 Handful of nuts (walnuts, almonds, hazelnuts)
5. MID-AFTERNOON 2 (POST WORKOUT) – 19H
- 1 Package milk chocolate or 1 fat-free liquid Yogurt flavor +
- 1 hard-boiled Egg or ½ can of tuna natural +
- 1 Banana
Note: If you do strength training with the goal of significantly increasing muscle mass, take 1 scoop of protein Whey in water + 1 banana post workout.
6. DINNER – 21H
- Vegetable soup (without potato; pulses (legumes) +
- Dish: 100g Hake grilled + 100g baked sweet potatoes + 100g salad of lettuce, tomato, cucumber and carrot + 1 Tablespoon of olive oil for seasoning
7. SUPPER – 23.30
- Cheese 100g Quark 0% or 150g of Greek Yogurt light +
- 1 Tablespoon of oat flakes
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