The Best Foods To Gain Weight! Learn How
To Easily Beef Up Simply By Changing Your Diet
There’s plenty of information out there
about how to lose weight. Shelves in bookshops heave with volumes
and volumes on the subject and magazines dedicate thousands of
column inches to the issue every single week. But if you’re someone
who wants to GAIN weight, you soon realize that there’s a lot less
information and advice out there for you to read and use. Today I’m
going to tell you a little bit about how you can gain weight safely
and consistently without getting fat and without negatively
affecting your health. By following the tips and advice that follow,
you’ll be able to beef up as much as you like. The only limit is
your own preference. So let’s get started.
The only real way to gain weight is to increase the number of
calories you consume on a daily and weekly basis. However, there are
a few special rules to doing this that you should follow if you can.
Let’s get the main calorie concept out of the way first. A pound of
weight consists of around 3500 calories. To lose a pound a week,
you’d need to eat 500 fewer calories a day (7 x 500 = 3500) than
usual. To gain a pound, which is what you’re looking to do, you need
to eat 500 MORE a day. So that’s the first thing you need to do.
Over the course of one week, eat as you usually do and take note of
how many calories you consume in a day on average. After the week is
over, total the day’s up, then add 3500 to that number. Divide that
number by 7 and you’re left with your new per-day calorie intake
goal. Here are a few quick tips to help you eat more calories in the
best possible way:
- Eat little snacks throughout the day, in-between your three main
meals
- Pick foods with higher calorific contents whenever you can
- Increase the size of your portions whenever possible
An important point you MUST bear in mind here, is that some foods
are much better than others when it comes to which ones you choose
to eat to increase your calorie intake. Try to adhere to the
following rules:
- Include a lot of unrefined/unprocessed carbohydrates in your
weekly diet, things like whole grains and fruits, plenty of
vegetables and lean foods that are high in protein such as products
made of skim milk, eggs, and low-fat cuts of red meat like beef and
pork.
- Try to avoid eating lots of saturated fats. It might seem like a
good idea to pack on some weight, but it’s not when you think about
it. All fats contain the same number of calories (45 in 1 teaspoon).
Eating saturated fats more than any other kind will only raise your
cholesterol, so stick to healthy fats like Omegas 3, 6 and 9.
So, which specific foods can you eat to up your calorie intake
without consuming too much bad fat? Here are some ideas:
- Add powdered milk and/or margarine to mashed potatoes
- Add fruit, seeds and nuts to your cereal in the morning. Muesli
and porridge are especially good morning meals.
- Feel free to eat dessert, but try to find desserts that contain
low-fat milk and healthy oils.
- Snack regularly on things like crackers and cheese, yogurts, soup
with croutons and added skim milk, and milkshakes containing frozen
yogurt or low-fat ice cream.
- Drink plenty of water to keep yourself energized and hydrated.
Overall, remember that your goal is this: to eat more calories per
week by consuming foods that are high in protein but low in
saturated fats. Eat big to get big!
Doing too much aerobic exercise will hinder your weight gain, but
exercise is still highly recommended. You want to keep your muscles
lean and fit, so lift weights whenever you can. Stick to performing
low reps with a lot of weight to bulk up without getting too ‘cut’.
Lastly, sleep as soundly and for as long as you can every night. 8
hours minimum if you can manage it. It helps your body process the
things you’re eating and keeps you feeling awake and vitalized
during the day.
If, after a few weeks, you see your weight gain stop or severely
slow down, up your calorie intake further – but still keep your diet
healthy. Add 250 more calories to your daily intake and go from
there to kick-start your weight gain again. Simple!
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