How to Gain Weight and Gain Muscle Mass?

Gain Weight: In the diet, to gain weight, you must consume more calories than the body spends, which can be achieved by eating every 3 hours, avoiding skipping meals, and adding healthy, nutritious, and caloric foods to the diet, such as olive oil, fruit smoothies, oatmeal, avocado, and nuts.

However, it is essential to emphasize that even if the diet aims to gain weight, the consumption of processed foods such as French fries, soft drinks, and sauces, for example, should not be increased. These foods are rich in sugars and saturated fats, which favor increased body fat and the risk of heart problems, cholesterol, and high triglycerides.

Ideally, the weight improvement is due to the increase in muscle form, which can be achieved by following a balanced diet and physical activity, since this way, the body remains defined and healthy.

Check Out the following Tips for Healthy Weight Gain:

1. Eat Every 3 Hours to Gain Weight

Eating every 3 hours is crucial to increase calorie intake throughout the day and promote weight gain because more calories must be ingested than the body spends. Likewise, an excellent daily balance of calories from carbohydrates, proteins, and fats must be maintained, favoring increased muscle mass.

For this motive, it is essential not to skip meals so as not to impair the body’s supply of nutrients and maintain adequate levels of glucose and amino acids in the blood to promote recovery and muscle growth.

2. Include Protein in All Meals to Gain Weight

Including protein in every meal keeps amino acid levels in the blood constant throughout the day, favoring good post-workout power recapture.

Proteins are present in nutrients such as meat, chicken, fish, eggs, cheese, and yogurt, and it is imperative to make snacks with efficient combinations such as a chicken and cheese sandwich with whole wheat berry bread or toast with cheese also yogurt.

3. Eat at Tiniest 3 Fruits Per Day to Gain Weight

Consuming at least three fruits per day and eating salad at lunch and dinner helps increase the number of vitamins and minerals in the diet, which is essential for proper metabolism and promoting weight gain and fat loss. muscle mass

Fruits can consume as fresh juices, smoothies, or dried fruits and include in snacks or as a dessert for lunch or dinner.

4. Eat Good Fats to Gain Weight

Foods that are springs of good fats, such as peanuts, almonds, walnuts, avocado, coconut, olive oil, flaxseed oil, and seeds, are excellent options to increase the calories of the diet with a small volume of food. In addition, these fats also help to gain muscle mass and do not stimulate fat accumulation in the body.

Some examples of how to use these foods are: adding peanut butter to bread, cookies, or smoothies; eating a handful of nuts at snack time; adding one tablespoon of grated coconut to yogurt; and; preparing avocado smoothies at snack time.

5. Drink at least 2.5 L of Water Per Day

Drinking sufficiently of water and staying well hydrated is essential for gaining muscle mass since hypertrophy, which is the increase in the size of muscle cells, only occurs if the cells are well hydrous.

For this reason, staying alert and counting water consumption is essential. Remembering that pasteurized soft drinks and juices do not count as liquids for the body. In addition, water consumption must be between meals because drinking it together with meals can interfere with food intake.

6. Do Physical Activity to Gain Weight

To guarantee that the extra calories transform into muscle and not fat. It is important to do physical activity 3 to 5 times a week, mainly muscle exercises and not aerobics. Ideally, consult a physical trainer or physical education teacher to carry out an exercise routine appropriate to your individual needs.

What Mistakes Do we Make When we Want To Gain Weight?

Below are the most common mistakes when it comes to wanting to go on a diet or diet to gain weight

Eat More and In Any Way

In other words, increase daily energy requirements freely. And without control with foods rich in saturated fat (whole dairy products, eggs, sausages, high-fat meat, elaborate sauces). And sugar (sweets, processed, free sugar). Many of these foods provide “empty calories, ” which will not help you gain weight correctly in the long run. An increase in weight, not necessarily muscle mass, can increase cardiovascular risk.

Focus on Protein

Protein is essential in increasing body weight and muscle mass. But it should not be the only nutrient to consider. Carbohydrates and fats also play a crucial role in increasing total caloric intake.

Skipping Meals

People with this profile, who are very nervous, tend to forget a meal as little as possible. Prioritizing other things (concerns, practicing physical exercise). So you have to try to insist on maintaining your intake since it is more difficult to ensure this increase in total caloric intake. If you eat three times a day instead of 5 or 6.

Not Meeting the Requirements of Vitamins and Minerals

Carrying out a monotonous, unvaried, and unbalanced diet can cause vitamin and mineral deficiency. That compromises the person’s nutritional status.

Use Supplements more than Food

It would be a mistake to prioritize taking supplements over a diet based on natural foods. Taking supplements is useless if the diet not well care for and worked on.

Please do Not Resort to Dietary Monitoring

It is common to find people looking for a weight gain guideline. And once they have it, do not return to the consultation. But it is not about following an initial nutritional policy, and that’s it. The idea is to control and monitor adherence to the guideline to ensure correct evolution. In these cases, frustration at not noticing progress in weight is widespread. Still, it is essential to have continuous advice to identify those factors. That can condition or slow down the evolution and work on them.