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Diet to gain weight and increase muscle mass

by Georgia Ede
Published: Last Updated on

Why is it difficult for me to gain weight?

Although it may seem strange, people who want to gain weight, sometimes face a problem as arduous to be solved as the one who wants to lose weight and can not, or does it slowly. Gaining weight can sometimes be a difficult task.

Generally, thin people, whose constitution is fine, have little appetite and find it difficult to ingest the calories necessary for their body to develop normally. Sometimes, these people unintentionally adjust their caloric intake to energy expenditure and therefore keep their weight. Another factor that is involved in not gaining weight is the metabolism of certain people.

If you still do not know how the basal metabolism works , here we explain it in depth so that you understand the importance and its impact on our health with respect to weight and body development.

There are people whose metabolism is accelerated and burn more calories than another person with a stable metabolism, this is the case of people who suffer from hyperthyroidism , a disease related to the thyroid gland that causes our metabolism to accelerate more than usual.

If you feel that you have difficulty concentrating, fatigue, tachycardia, tremors in the hands, heat intolerance, hair loss, or inflammation in the neck (goiter), contact your doctor for a complete analysis and try to rule out these types of hormonal problems. Although generally, people with this problem do not gain weight easily, they do notice a considerable increase in appetite.

On the other hand, as we always indicate, each person is different and we must identify the most frequent symptoms of different eating disorders in order to solve the problem that may be causing harm to our health.

But there are people who do not get fat, because they do not consume the necessary calories to do so, that is, they eat correctly but insufficiently for what their body needs, that is where good eating habits come into play that help us achieve our goal In this case, weight gain in a healthy way, achieving adequate muscle development.

In this post we propose different diets to be able to gain weight, and increase muscle tone, for this we will first identify those nutritional habits that can help you gain weight and those do not benefit you if you want to gain weight and increase mass. muscular.

We recommend that you also read this post: Diet to gain weight fast

Nutritional habits that can help you gain weight

As when we want to lose weight, there are some nutritional guidelines to take care of our body, when it comes to gaining weight there are others, which are not the opposite, because what we want is to gain weight in a healthy way.

The fact of gaining weight should not obsess us, we must increase the weight little by little, not suddenly and much less at the cost of ingesting products full of calories that make us accumulate fat.

We are interested in our body increasing its body mass, obviously if we consume more calories we will store these surpluses in our body, but if we consume medium chain carbohydrates, we will do it in a healthy way, we will fill the reserves of our body with glycogen that will serve us as energy when our body needs it, and will use it that way.

But it will not accumulate unnecessary fats for our body, and that can cause us health problems, especially cardiovascular.

  • We must carry out a balanced diet, of about 2500 kcal in the case of men and about 2000 kcal in the case of women. As we have previously mentioned, we must carry out a balanced diet that contains foods from all nutritional groups. We must consume a greater contribution of carbohydrates and proteins, which in combination will help us to the correct muscular development of our body.
  • We will have to eat at least 6 meals a day , distributed throughout the day to avoid glucose gaps, in which our body begins to burn the body’s energy and fat reserves. If we provide nutrients from time to time, the body will burn those that we are providing, not the body’s reserves.
  • We will not abuse precooked products, sweets and those foods that provide us with a large amount of calories from simple sugars, and are unhealthy for our body. We are not interested in our body feeding on calories empty of nutrients . We should not think about getting fat at the cost of risking our health.
  • We will continue to do moderate exercise on a regular basis. Of course, it is important that we perform resistance and strength exercises, rather than aerobic exercises, since aerobic exercise has a greater caloric burn, which would not influence if we increase the caloric intake before exercise. The only thing we want is that the weight gain is healthy , and that our body does not burn the total calories we eat so that it does not consume the body’s reserves and thus be able to gain muscle mass. It is a false belief that in order to gain weight, the first thing you should stop doing is exercise, it will harm you. It is important for our health to carry out a sporting activity to maintain an optimal state of health.
  • We must take into account, to increase the consumption of calories, always do it with healthy foods , such as nuts or fats of vegetable origin such as avocado, the essential acids such as omega 3 and 6 present in oily fish, which apart from us provides more healthy fats with a higher caloric intake.
  • It is important to provide more calories but we must bear in mind that what is really important is also to provide quality nutrients to our body so that it develops properly.

Food supplements and protein shakes to gain weight

You can accompany your diet with food supplements that help you enhance these effects, here we explain some of the best supplements for athletes.

You can also try the best natural protein shakes that will help you grow and develop muscle naturally. We also advise you to read the following post about proteins of plant origin , which provide us with so many benefits to maintain our health, and which combined with carbohydrates achieve positive effects related to muscle growth and development.

You can also consult on our website the best shakes to gain weight in a healthy way , with numerous recipes that you will love. You cannot miss them.

Below we offer two alternatives for you to develop your own menus to gain weight in a healthy way. A daily orientative menu and another weekly menu.

Both diets are balanced so we can extend them as long as we want, until we reach our goal .

As soon as we reach the goal, we must continue with the same plan, reducing caloric intake a little to avoid gaining weight, or carry out a maintenance diet .

Daily menu to gain weight

– The diet proposed below is for a single day, you can extend it for a week by modifying the menu.

Breakfast
Oat flakes, muesli or cereals with milk or even better almond milk if you like it and toast with oil and ham, or with a little butter and jam. Coffee or infusion with milk sweetened with honey or brown sugar and a piece of fruit.
Midmorning

Choose one of the following options:

  • Slices of bread with butter and jelly or peanut butter
  • Ham and cheese sandwich
  • Tuna sandwich with mayonnaise and lettuce
  • Nuts
Meal
Pasta, legumes with potatoes or rice with eggs in an omelette, scrambled, stuffed, or cooked meat of your choice accompanied by a portion of salad dressed with oil or mayonnaise, a piece of cheese or dessert of your choice and a coffee or tea.
Mid afternoon
A sandwich of cold cuts and a yogurt with cereals or a glass of milk
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Vegetable and potato soup or vegetable cream with fish cooked to taste (preferably blue) garnished with potatoes or rice and for dessert a curd with honey accompanied by an infusion of chamomile, orange blossom or sweetened lemon balm.

Before going to bed: A glass of milk with cocoa and cereals, or a bowl of yogurt with cereals or muesli.

Weekly menu to gain weight in a healthy way

MONDAY
Breakfast
 Natural yogurt with honey or sugar, breakfast cereals with milk, a piece of seasonal fruit in pieces or with nuts.
Midmorning
 A fresh orange juice and a piece of fruit.
Meal
 Rice with vegetables. Baked chicken with roasted apple and chips and a fruit yogurt.
Mid afternoon
 A sandwich with pate and a fruit juice.
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 Fried eggs with bacon and spinach with cherry tomatoes in a salad dressed with pink sauce and a choice of egg or vanilla flan.
TUESDAY
Breakfast
 Glass of whole milk with cocoa. Toasted bread with olive oil and natural tomato. and ham and a fruit juice.
Midmorning
 A fresh orange juice and a piece of fruit.
Meal
 Salad with avocado. Gardener meatballs with chips and full salad.
Mid afternoon
 Banana in pieces with chocolate in pieces with yogurt and muesli.
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 Pasta with bolognese sauce and squid a la romana. A bowl of yogurt with pear.
WEDNESDAY
Breakfast
 Coffee with milk. Cookies with jam and an orange juice and a toast with grated tomato and serrano ham.
Midmorning
 A fresh orange juice and a piece of fruit.
Meal
 Rice with vegetables. Baked chicken with roasted apple and chips and a fruit yogurt.
Mid afternoon
 Serrano ham sandwich and fruit juice.
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 Julianne soup. Fried chicken with natural tomato. A fruit with yogurt and muesli.
THURSDAY
Breakfast
  Natural yogurt with honey or sugar, breakfast cereals with milk, a piece of seasonal fruit in pieces or with nuts.
Midmorning
 A fresh orange juice and a piece of fruit.
Meal
 Rice with vegetables. Baked chicken with roasted apple and roasted potato and a fruit yogurt.
Mid afternoon
 Fruit plate with yogurt and muesli.
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 Vegetable salad with a portion of meat and cheese and peach in syrup.
FRIDAY
Breakfast
 1 coffee with semi-skimmed milk. Toasted bread with butter and honey or jam and a fruit juice.
Midmorning
 A fresh orange juice and a piece of fruit.
Meal
 Fried eggs with bacon and spinach with cherry tomatoes in a salad dressed with pink sauce and a choice of egg or vanilla flan.
Mid afternoon
 A tomato and Serrano ham sandwich.
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 Pasta with bolognese sauce and squid a la romana a bowl of yogurt with pear.
SATURDAY
Breakfast
 1 natural yogurt. Breakfast cereals with milk. 1 banana
Midmorning
 A fresh orange juice and a piece of fruit.
Meal
 Vegetable salad. Salmon with mashed potatoes. 1 kiwi.
Mid afternoon
 Cottage cheese with honey and a glass of fruit smoothie.
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 Chicken breast and vegetables, 1 glass of semi-skimmed milk.
SUNDAY
Breakfast
 1 natural yogurt. Breakfast cereals with milk. 1 banana
Midmorning
 A fresh orange juice and a piece of fruit.
Meal
 Seafood paella with a mixed salad and a choice of dessert.
Mid afternoon
 1 yogurt with nuts and a piece of fruit.
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  Boiled potatoes to accompany a baked fish with salad. 2 tangerines

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