In a diet to gain weight you should consume more calories than you can burn, using tips like eating every 3 hours without skipping any meal of the day and add nutritious foods with high caloric value, such as chestnuts, olive oil, peanuts, fruit vitamins and tapioca.
However, it is important to remember that even in diets with the purpose of gaining weight you should not increase the intake of processed foods, and that are high in sugar and fats, such as chicken thigh, hamburgers potato chips and soda, as they increase body fat and the risk of problems like high cholesterol and cardiovascular disease. Ideally you should increase the volume of your muscles with the aid of a balanced diet and physical activity, because this way you will obtain a healthy body with muscle definition. See also 8 Great tips to gain muscle mass.
See the following 5 tips to gain weight in a healthy way:
1. Eat 3 in 3 hours
When following a weight gain diet, you should eat every 3 hours because it helps to increase calorie intake through the day, which helps gain weight. Also, a balanced calorie and protein diet if well divided through the day help muscle mass gain, because at every meal it is possible to maintain good levels of carbohydrates and protein in the blood, which in turn may help with muscle growth and recovery.
So, if you want hypertrophy you should be careful not to skip any meal of the day, otherwise you can end up harming your body's nutrients.
2. Eat protein in every meal
Including protein at every meal of the day causes blood amino acid levels to remain constant throughout the day, favoring good muscle recovery over the training days.
Proteins are present in foods such as meat, chicken, fish, eggs, cheeses and yogurts, and it is important to make snacks with efficient combinations like chicken sandwich and cheese with whole wheat bread or toast with cheese and yogurt.
3. Eat good fats
Food sources of good fats like nuts, peanuts, avocados, coconut, olive oil and seeds are great options for increasing the calories of your diet with little volume of food. In addition, these fats also help gain muscle mass and do not stimulate fat gain in the body.
So some examples of how to use these foods are to add peanut butter to bread or fruit vitamin, eat some nuts in your snacks, add 1 scoop of coconut to a yogurt and take avocado vitamins as a snack.
4. Eat at least 3 pieces of fruit a day
Consuming at least 3 fruits a day and adding salad greens or vegetables at lunch and dinner help to increase the amount of vitamins and minerals in your diet, which are essential for the proper functioning of your metabolism and gaining muscle mass.
The fruits can be consumed fresh or in the form of juices or vitamins, being able to be added to snacks or as a dessert at lunch and dinner.
5. Drink at least 2,5L of water a day
Drinking plenty of water and staying well hydrated is essential for gaining muscle mass because hypertrophy, which increases the size of muscle cells, only happens if the cells have enough water to increase in volume.
It is important to be aware and take note of your daily water consumption. Soft drinks and artificial juices do not count as liquids for the body.
Menu for a weight gain diet
The following table is an example of a 3 day weight gain menu:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||1 cup of coffee with milk + whole wheat sandwich with cheese and an egg||1 glass of milk with cocoa + 1 tapioca with chicken and cheese||1 glass of juice + 2 egg omelet and chicken|
|Morning snack||1 fruit + 6 whole wheat biscuits + 10 chestnuts||1 slice of bread with peanut butter + 1 fruit||1 slice of bread with cheese+ 5 chestnuts|
Rice + beans + chicken stroganoff + salad + 1 orange
Tuna pasta with olives and corn + salad + olive oil + 1 tangerine
|Sweet potato + beans + meatballs with tomato sauce + salad + 2 slices of pineapple|
|Afternoon snack||1 tapioca with chicken and cheese + 20 peanuts||yogurt with granola + 3 toast with cheese||avocado vitamin with 2 tablespoons of oats|
In addition to following these guidelines, you may also need the use a protein supplement. This supplement should be taken following the guidance of your doctor or nutritionist.
To find out how much weight you need to gain, put in your data below to see what your ideal weight is:
This calculator helps you figure out how many pounds you need to put on, but it is not recommended for children, pregnant women, the elderly and athletes, as it does not differentiate the amount of muscle and fat present in the body.
The average time it takes to gain muscle mass and for the results to be visible is about 6 months, but in only 3 months changes can occur. See: How long does it take to gain muscle mass.