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How to Gain Weight Naturally

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How to Gain Weight Without Adding Fat

Curious to know how to increase calorie intake healthily and sustainably? Try these clean swelling methods to add fat-free muscles.

If you have lifted for what seems like an eternity and have not noticed any significant growth in your muscle mass, it could be because you are not increasing your calorie intake. But eating all the cheeseburgers and bacon smoothies you want is not an excuse.

"The biggest mistake I see is turning to low nutritional value foods to gain weight," says Torey Armul, R.D., spokesman for the Academy of Nutrition and Dietetics. "It is tempting to look for practical calorie-rich foods, such as biscuits, French fries, drinks, and packaged meals. You will gain weight, but not in a healthy way, and these foods do not build healthy muscles, bones, or blood. In fact, they can finally increase the fat mass, block the arteries, alter the blood and oxygen circulating in the body, and lead to poor heart health—which takes you away from your goals."

Curious to know how to gain weight healthily and sustainably? Here, Armul and Corey Peacock, Ph.D., C.S.C.S., Assistant Professor of Exercise and Sports Sciences at Nova Southeastern University, offer advice on how to add calories to your dish to help you gain weight in the right direction.

How to gain weight: ways to add fat-free muscles

1. Slightly increase the size of your portion.

If you normally eat three eggs in the morning, try four. Or pour a little more milk than normal. "Eat enough at your meal to feel satisfied but hungry or able to eat again within two or three hours," recommends Armul (more on this topic on the following slide). It will help you absorb more calories
and also allow you to never feel like your gut is about to burst.

2. Eat every 1-3 hours

Although breakfast, lunch, and dinner are bigger than normal, it is always an intelligent strategy. "It helps your body maintain a continuous flow of digestible energy rather than trying to treat large barrels of food," says Armul.

 3. Eat more protein

Peacock notes that a study has shown that participants who have consumed far more protein than their recommended daily intake have seen improvements in lean mass, body fat percentage, and fat. In addition, they have not seen any negative impact on their blood markers or kidney function. Peacock recommends taking your weight ( in pounds ) and eating as many grams of protein per day as possible, although you should "feel free to increase from there.

fresh fruits vegetables

4. Timely Protein intake

Strength training breaks down muscle tissue, and when good nutrients are available, this tissue accumulates more and more," says Armul. "That's why it's important to refuel your muscles by eating 15 to 20 grams of protein within 30 to 60 minutes of strength training.

 5. Drink your calories

Although you want to avoid cutting out sugar-filled juice, Armul recommends sipping protein drinks, milk, and/or healthy smoothies to help you absorb additional calories. "You can also avoid drinking drinks with meals to leave more room for food, she says.

fruits with calories label on it

6. Pour on the oil

Canola, olive, or coconut oil can be used as a vinaigrette or discarded with cooked proteins or vegetables and are full of calorie-rich fats (about 120 calories per spoon ). "Also, they have a low volume, so the oils won't fill you as quickly as high-volume foods, says" Armul. "Cheese oils such as olive oil, sunflower oil, soybean oil, and canola oil, richer in healthy mono and polyunsaturated fats for the heart and lower than saturated fats."

 7. Limit your intake of low-calcium vegetables.

Even if you don't want to stop consuming them completely—the vitamins and minerals they pack are important to help you increase muscle mass—the fact is that you can fill up on leafy vegetables and other low-calorie products before absorbing enough calories to really gain weight, says Peacock. "Juices or smoothies can be useful with these superfoods ','" he adds.

8. Don't hesitate to eat more calories

A sweet potato contains 112 calories, while a lawyer has a relatively high rate of 227. Coconut dates and nuts also contain more calories than you probably think, so you don't have to worry about limiting your consumption as much, says Armul.

 9. Load on the walnuts

Try to start consuming two to four tablespoons of nut butter soup for your daily diet, which will take you from 180 to 200 more calories. "I think this is the easiest of all the recommendations because all you need is to have a drink with you and drink a spoon," says Peacock, recommending natural butter such as almonds, cashews, or nut butter.

10. Use sauces with care

While Peacock points out that many sauces are heavily transformed and have a nutritional value ranging from low to zero, Armul says they can be useful for men looking to inflate, provided you are ready to read the nutrition label before pouring. "Adding sauce can increase the palatability of food, which makes you want to eat more, he says. "The more you like your food, the more you want to eat. It is important not to make food seem like a thankless job or a negative experience." Some smart choices: pesto, tahini sauce, peanut sauce, guacamole, and curry, which all contain healthy heart fats.

11. Add beans to each meal


Your partner may not thank you, but your muscles will. "This fiber-rich superfood can significantly increase food protein and calorie intake," says Peacock. For example, a cup of black beans contains around 220 calories and 14 grams of protein.

12. Carboload on Routine 

Complex carbohydrates are a great way to add calories and give you extra energy, says Peacock. He recommends eating more brown rice and sweet potatoes, and quinoa is also excellent, as it is also a good source of protein. And if you can, try eating most of your complex carbohydrates within an hour and a half of the last ( or only ) workout of the day to refuel and keep your metabolism effective.

Final Thought 

Remember, even if you follow all these tips, you will only become Arnold Schwarzenegger ( at his peak ) after a while. "Just like healthy weight loss takes time, healthy weight gain takes time, planning, and preparation," says Armul.

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