For some, it is still very difficult to gain weight despite conscious effort. Saturation and appetite control are a little too efficient, or you have such large expenses because, for example, you move a lot or have a large proportion of muscle mass, which makes it difficult to eat sufficient amounts. Maybe you are one of those people?
If you happen to be one of those desperately trying to gain weight or trying to put on a greater amount of muscle mass, here are 10 tips on how to increase your chances of succeeding.
By eating at the same times each day, you accustom your body to handling a larger volume of food and become conditioned to being hungry at your eating times. You also reduce the risk of skipping or not getting a meal. Make sure there is not too long between your goals, stay between 3-4 hours.
If you increase your energy intake to 3,000 calories per day, but at the same time start to move you very much in the form of running, walking, cycling etc, then the risk is that the weight gain will fail or take much longer. Moving on your body and your fitness workout is healthy and can also increase your appetite, so you don’t have to rule it out, but keep track of your expenses so they don’t “eat up” your energy intake.
By eating more protein, you promote protein synthesis, which increases the likelihood that your excess is stored mostly as muscle and less as fat tissue. This is one of the reasons why you should continue to eat good food even if you want to gain weight, it controls what type of mass you put on weight.
Eating fruits and vegetables is beneficial for everyone and it should also be included in your diet during a bulk. But avoid filling half the plate with fiber-rich or water-rich vegetables, as they take up a lot of space but contribute very few calories.
Increase the intake of energy-dense and nutritious foods such as nuts, peanut butter, avocado, eggs, oils, seeds and cheese. These foods contribute with nutrition and a lot of energy.
Drinking your foods saturates significantly less than if you were to eat them, which you can use. Mix down your favorite fruits, some nut butter and yogurt or add a good breakfast smoothie as an accessory to your sandwiches for example. Drink milk or juice with food.
All individuals are unique and although the above advice will be suitable for most people who want to gain weight, there will always be someone who needs more individualized advice. Our tip to you then is to hire a dietician or qualified dietitian who can set up a diet plan for your specific conditions.