Diet for healthy weight gain

In the diet to gain weight you should consume more calories than the body spends. Some tips that can help you achieve this are eating every 3 hours, without skipping any food; and add nutritious foods that have high caloric value such as chestnuts, olive oil, peanuts and fruit smoothies.

However, it is important to remember that although the diet aims to gain weight, you should not increase the intake of processed foods rich in sugars and fats, such as chicken legs, hamburgers, French fries and soft drinks, as they increase body fat and the risk of problems like high cholesterol and cardiovascular diseases. The ideal is to increase the volume of muscles with the help of a balanced diet and physical activity, as well as the body remains defined and healthy. For some women, gaining weight is as difficult as losing weight for others. However, there are many safe and effective ways to increase 1/2 to 1 kg (1 to 2 pounds) a week. Larger portions and more frequent meals are a quick way to add extra calories to your daily diet. Try to fill your meals with foods loaded with nutrients and calories. Do not forget to incorporate healthy exercises and other lifestyle changes into your routine to maintain weight over time. 1. Eat 3 in 3 hours In the diet to gain weight, eating at least every 3 hours is very important to increase the consumption of calories throughout the day and promote weight gain. In addition to this, a good balance of calories and proteins throughout the day favors the gain of muscle mass, since for each meal it is possible to maintain good levels of carbohydrates and proteins in the blood for recovery and growth muscular. So who wants to increase muscle mass, must be careful not to skip any meal of the day, so as not to harm the contribution of nutrients to the body. 2. Include proteins in all meals Including proteins in all the meals of the day causes the levels of amino acids in the blood to remain constant throughout the day, favoring a good muscular recovery throughout the days of training. Proteins are present in foods such as meats, chicken, fish, eggs, cheeses and yogurt, being very important to make snacks with efficient combinations such as a chicken and cheese sandwich with wholemeal bread or toast with cheese and yogurt. 3. Eat good fats Foods that are sources of good fats like nuts like peanuts and almonds, avocado, coconut, olive oil and seeds, are excellent options to increase the calories of the diet with low volume of food. In addition to this, these fats also help to gain muscle mass and do not stimulate the accumulation of fat in the body. So some examples of how to use these foods are to add peanut butter to the bread or fruit smoothie, eat some nuts in the snack, add 1 tbsp of coconut in the yogurt and make avocado shakes in the snack. 4. Eat at least 3 fruits per day Consume at least 3 fruits per day and consume salad at lunch and dinner helps increase the amount of vitamins and minerals in the diet, which are essential for the proper functioning of the metabolism and to promote muscle mass gain. Fruits can be consumed fresh or in the form of juices or shakes, and can be added at lunch or as a dessert for lunch or dinner. 5. Drink at least 2.5 L of water per day Drinking enough water and staying well hydrated is essential to gain muscle mass, since hypertrophy, which is the increase in the size of muscle cells, only occurs if the cells are well hydrated to increase in volume. So it is important to be very careful and account for water consumption, remembering that soft drinks and pasteurized juices do not count as liquids for the body.