Diet to gain weight with health and gain muscle mass
In the diet for Weight gain, you should consume more calories than the body spends, which can be achieved by eating every 3 hours, avoiding skipping meals and adding healthy, nutritious and caloric foods in the diet such as olive oil, fruit shakes, oats, avocado and nuts.
However, it is important to emphasize that although the diet is aimed at weight gain, the consumption of processed foods such as potato chips, soft drinks and sauces, for example, should not be increased. These foods are rich in sugars and saturated fats, so they favor an increase in body fat and the risk of heart problems, high cholesterol and triglycerides.
The ideal is that the weight gain is due to the increase in muscle mass, which can be obtained by performing a balanced diet and physical activity, since this way the body remains defined and healthy.
Here are some tips for weight gain:
1. Eat every 3 hours
Eating every 3 hours is very important to increase calorie consumption throughout the day and promote weight gain, because more calories must be ingested than the body expends. Likewise, a good daily balance of both calories from carbohydrates and proteins and fats must be maintained, this will also promote the increase of muscle mass.
For this reason, it is important not to skip meals to avoid damaging the supply of nutrients to the body, and to maintain adequate levels of glucose and amino acids in the blood to promote recovery and muscle growth.
2. Include protein in all meals
Including proteins in every meal of the day makes the levels of amino acids in the blood remain constant throughout the day, promoting good post-workout muscle recovery.
Proteins are present in foods such as meat, chicken, fish, eggs, cheeses and yogurt, being very important to make snacks with efficient combinations such as a chicken and cheese sandwich with whole wheat bread or toast with cheese and yogurt.
3. Eat at least 3 fruits per day
Eating at least 3 fruits per day and eating salad at lunch and dinner helps to increase the amount of vitamins and minerals in the diet, which are essential for the proper functioning of metabolism and to promote Weight gain and muscle mass.
The fruits can be eaten fresh, in the form of juices or smoothies or dried fruits, and can be included in snacks or as a dessert for lunch or dinner.
4. Consume good fats
Foods that are good sources of fats such as peanuts, almonds, walnuts, avocados, coconut, olive oil, flax-seed oil and seeds in general are excellent options for increasing dietary calories with little volume of food. In addition to this, these fats also help in Weight gain and do not stimulate the accumulation of fat in the body.
Some examples of how to use these foods are: adding peanut butter to bread, cookies, or fruit smoothie; consume a handful of nuts in snacks; add 1 tablespoon of grated coconut to the yogurt and; prepare avocado smoothies at the snack.
5. Drink at least 2.5 L of water per day
Drinking plenty of water and staying well hydrated is essential for gaining muscle mass, since hypertrophy, which is the increase in the size of muscle cells, only occurs if the cells are well hydrated.
For this reason, it is important to stay vigilant and keep track of water consumption, remembering that pasteurized soft drinks and juices do not count as liquids for the body. In addition to this, it is important that water consumption is carried out between meals, because if you drink in conjunction with meals you can interfere with food intake.
6. Perform physical activity
To ensure that the extra calories are transformed into muscle and not fat, it is important to carry out physical activity 3 to 5 times a week, mainly muscle exercises and non-aerobics. Ideally, consult a physical trainer or physical education teacher to perform an exercise routine appropriate to your individual needs.
What should a diet or diet be like to gain weight?
The power plays an important and decisive role. The energy intake should be greater than the daily needs of the person, in order to seek an anabolism effect, that is, to induce the creation of new tissue and thus gain weight.
For this you can take note of these 5 keys to successfully gain weight:
- The caloric intake will always have to be greater than the caloric expenditure, around 400 and 500 cal extra calories. For this, it will always be necessary to take into account the degree of daily physical activity and adjust the intake accordingly.
- Ensure a sufficient daily protein intake (poultry, meat, fish, eggs, dairy products, legumes or vegetable protein, nuts …), 25-30 gram at each meal, combined with a good portion of complex carbohydrates (oats, rice, cereals, bread, pasta, legumes, potato).
- Control the consumption of foods rich in saturated fats (whole cheeses, fatty meat, sausages …). The free consumption of this type of food will increase the% of body fat, and therefore weight, but not muscle mass. They can also cause an increase in cardiovascular risk. Always prioritize monounsaturated fats such as olive oil, avocado, nuts and polyunsaturated (nuts, seeds, blue fish).
- Maintain adequate daily hydration. A correct state of hydration will help you maintain cardiovascular, muscular and metabolic physiological functions.
- “Be consistent with the goal.” There will be times when adherence to the guideline will be easier to carry and others when not so much, but the important thing to achieve the objective is to be constant and persevering with the acquired habits.
What not to eat
It is important that Weight gain is based on a varied and balanced diet, avoiding the intake of processed foods rich in sugars or saturated fats. Some of these foods are snacks, cold cuts, bacon, mayonnaise, tomato sauce, sauces in general, sweets, chicken thighs, soft drinks, pasteurized juices, cakes, cookies, fast foods, fried foods, among others.