Did you know that you need to eat 3,500 calories more than you burn to put on 1 pound of fat?
While most of the world is struggling to lose weight, a few are desperate to put on a few pounds. Whether you’re underweight or want to increase muscle mass, you need a high-calorie diet if you’re going to put on weight.
But before you reach for the Big Macs and the ice cream, hold up. Eating thousands of excess calories in junk food may not have the effect you want.
You can look and feel great while on a diet for weight gain. Read on to find out how.
Consider Your Weight Gain Goals
First of all, why do you want to gain weight? The answer to this question will help determine your approach. Here are a few examples:
- Underweight for an unclear reason or fast metabolism
- Wanting to increase muscle mass for functional or aesthetic reasons
- Eating disorder recovery process
- Preparation for a sporting event
Whereas someone who just wants to gain some weight to fit in the healthy bracket can follow a loose, high-calorie diet, this won’t be appropriate for others.
Eating disorders, sportspeople, and those wanting muscle gain need tailored diets to notice mass gain.
Prioritize Your Health
Although a diet to gain weight may seem simple, make sure you’re looking after your health while you do it. Although you might put on some fat while drinking soda and eating pizzas, you probably won’t feel your best.
Setting boundaries in eating disorder recovery is critical. Make sure you’re not sacrificing your mental or physical health while gaining weight. If you’re training competitively or suffering from mental illness, always seek the guidance of a professional while you gain weight.
Be Consistent With Your Diet
As with weight loss, the only way to successfully put on weight and feel great is through consistency and a healthy diet.
Don’t overcomplicate it; eat well, eat vegetables, eat lots of protein, but most importantly, eat more! Focus on sticking to a 500-calorie-per-day excess diet, and you’ll notice the pounds start to pile on.
If your goal is to increase muscle rather than fat, protein becomes vital! Eat protein with every meal and try out protein shakes if you feel like you’re not meeting your goals through diet alone.
Your New Diet for Weight Gain
A successful diet for weight gain is more about how you approach it rather than what you eat. There’s no need to weigh out specific amounts and track your macros (unless you want to).
All you need to do is eat more than you did before and incorporate nutritious high-calorie foods wherever possible. Of course, never forget to add protein wherever possible for muscle gains.
Did you find this article helpful? If so, check out our other posts for more content about health, lifestyle, fitness, and more.