You may have already realized that, gain weight in a healthy way (based on muscle mass) is more complicated than it seems.
It’s not just about including high-calorie foods in your diet. Eating a lot of calories is important, of course, but they must also have nutrients.
With a little patience, you can do it. Just don’t expect to hit your daily calorie goal right away. You will most likely have to develop it slowly, along with a muscle hypertrophy program.
Gradually, in a few weeks, we have to increase the amount of food based on what the intestine can handle.
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Say goodbye to diet and low calorie foods
Your first step to gain weight: Change the foods you already eat for versions with more calories.
Avoid anything that is “fat free.” Make your own salad dressings with healthy oils, instead of buying the commercials.
Say goodbye to products that are labeled “light,” “diet,” and “low-cal.” Consume high calorie breads and choose muffins with toast or English muffins.
Make sure your cereal has at least 200 calories per cup. The ideal are granola or muesli with honey.
He also prefers fatty fish, like salmon. It is higher in calories and has healthy omega-3 fatty acids.
Consume desserts that are high in nutrients, such as frozen yogurt, oatmeal cookies, zucchini bread, and pumpkin pie.
Go through your refrigerator and pantry and track your eating for a few days to see what else can be replaced with high-calorie options.
Maintain a regular feeding schedule
Even if you do not consume the target number of daily calories at first, you should eat at least three times a day and eat snacks between meals and after dinner.
It is advisable to eat about 6 meals a day (between the main ones and the snacks). Meals should provide around 500 calories and snacks no less than 250. This should always be appropriate to your nutritional status.
Make sure your snacks are small enough that you can eat again at your next meal.
Choose low-volume, high-calorie foods
Eat foods that are high in calories, and of course nutrients, in a small space. These are “calorie dense” foods. That way you can get the calories you need without having to fill up too quickly.
Some options are as follows.
Walnuts are rich in fiber and protein and have around 150 to 200 calories per ounce. Seeds, like sunflower and pumpkin, are also high in calories in some bites. Sprinkle on salads, oatmeal, soup, and any other dish.
A tablespoon of peanut butter has about 100 calories. You can also try a spread made with almonds.
You can get 147 calories from an ounce of banana chips. Don’t forget the raisins, prunes, raisins, dates, and figs as well. Accompany them and add them to salads and cereals.
Fresh and dense fruits
Some good choices are mangoes and avocados.
A medium-sized mango has 130 calories. Avocados can have more than 300 calories, depending on the size and type.
They have more calories than other vegetables. A cup of corn has 156 and a cup of peas has 117.
A medium potato baked has 159. A large artichoke has 80.
Some people are afraid of starchy vegetables, but they are a great filler and source of fiber and other nutrients. That doesn’t mean you should avoid the other vegetables. Eat both.
Try a baked potato with broccoli and cheese on top.
Healthy oils and fats
You can get 120 calories from a tablespoon of olive oil.
Add it to oatmeal, mashed potatoes, smoothies, pies, tortillas, etc. You can choose coconut oil too. It’s a great way to add calories without really noticing them.
Wheat germ and flax flour
You can also mix these into other foods to add extra calories to help you gain weight.
The flax flour it has 30 calories per tablespoon along with fiber and healthy omega-3 fatty acids.
The wheat germ it has 26 calories in a tablespoon and gives you important nutrients like fiber and folate.
Nut Mix is a high-calorie snack that brings together dried fruits, nuts, seeds, and any other foods you want to add. Dark chocolate chips are also a great option.
Drink your snacks
If you don’t have much of an appetite for 100-200 calorie snacks between meals, try drinking your calories at snack time.
Liquid can make you feel full, even if it’s a calorie-free glass of water. So make every sip count. Replace the water with fruit juice or something thicker if you can. Choose cream-rich liquids as much as you can.
The shakes they are a chance to add all those calorie dense fruits, nuts and liquids. Add whole milk or vanilla yogurt, if you can tolerate it. If you like it, use nut butters, avocado, or olive oil in your smoothie.
At meals, on the other hand, try to limit the amount of liquid you eat so that you can save space for solid foods. If there is soup on the menu, choose the creamy and thick instead of the clear broths.
Take the treatment easy
When it comes to gain weight, you must be patient. You won’t see results overnight.
Be flexible, it is also advisable to adjust and update the meal plan as you go. It doesn’t have to be perfect from the start.
Once you get into your rhythm, it won’t be long before you reach your appropriate weight based on your height, activity level, build, age, and gender.