To gain weight, more calories must be consumed in the diet than the body consumes. This can be attained by eating every 3 hours, avoiding skipping meals, including healthy, nutritious and caloric foods such as olive oil, fruit and oatmeal smoothies, avocado, and nuts.
However, it is important to emphasize that even if the diet is aimed at weight gain, you should not increase your consumption of processed foods such as potato chips, sodas, and sauces. These foods are high in sugar and soaked fat, increasing body fat and increasing the risk of heart problems, high cholesterol, and triglycerides.
Ideally, weight gain is due to increased muscle mass, which can be achieved through a balanced diet and physical activity while keeping the body defined and healthy.
Check out 5 tips for healthy weight gain:
Table of Contents
Eat Every 3 hours:
Eating every 3 hours is the same important to increase calorie ingesting throughout the day and promote weight gain as more calories must be absorbed than the body consumes. Likewise, you need to maintain a good daily balance of calories from carbohydrates, proteins, and fats. This also favours an increase in muscle mass.
For this reason, it is important not to skip meals to avoid damaging the body’s nutrient supply and to maintain adequate levels of glucose and amino acids in the blood to promote regeneration and muscle growth.
Include Protein in All Meals:
The inclusion of protein in all meals of the day keeps the level of amino acids in the blood constant throughout the day and promotes good muscle recovery after exercise.
Proteins foods like meat, chicken, fish, eggs, cheese, and yogurt. This is very important for making efficient combination sandwiches like a chicken and cheese sandwich on whole-wheat bread or toast with cheese and yogurt.
Eat at Least 3 Fruits
Intake of at least 3 fruits a day and a salad for lunch and dinner help upturn the amount of vitamins. And minerals in the diet necessary for the proper functioning of metabolism. It will also contribute to weight and muscle gain.
Fruit can be eaten fresh as juices, smoothies, nuts can add to snacks or desserts for lunch or feast.
Eat Good Fats
Foods that are a source of good fats, such as almonds, walnuts, peanuts, avocados, coconut, flaxseed oil, olive oil. And seeds in general, are great options for increasing calories while keeping a low diet. Besides, these fats help build muscle mass and do not stimulate the accumulation of body fat.
Some of the consumptions for these products include: adding peanut butter to bread, cookies, or smoothies; Have a trickle of walnuts as a snack; Add 1 tablespoon of dried coconut to yogurt and; Make an avocado smoothie as a snack.
Drink 2.5 Liters Of Water in a Day
Drinking plenty of water and staying well hydrate is important for gaining muscle mass because of hypertrophy. And an increase in muscle cells’ size, occurs only when cells well hydrated.
Because of this, it is imperative to be vigilant and measure your water intake. Remember, pasteurize sodas and juices are not body fluids. Also, water intake must occur between meals, as drinking with meals can affect food intake.
Do Physical Activity
It is important to exercise 3-5 times a week, mainly muscular and non-aerobic exercise. So that the extra calories convert into muscle and not fat. Ideally, you should consult with a sports coach or physical education instructor to select, A personal exercise regimen for your individual needs.
What Not to Eat
It is important that weight gain is based on a varied and balanced diet. Avoiding processed foods high in sugar or saturated fat. Some of these foods include sandwiches, hot dogs, bacon, mayonnaise, ketchup, general sauces, candy, chicken thighs, sodas, pasteurize juices, cakes, cookies, fast food, and fried foods.
Eating these foods can promote weight gain by storing body fat rather than increasing muscle mass. Leading to long-term health problems.