Not everyone can easily put on weight and people who struggle to do so often require a special diet. Bulking up can lead to some health problems if not done correctly, however, so you must follow a healthy diet and add this weight the right way. You will need to consume more calories to add this weight, but these calories should come from positive sources to prevent a decline in your overall health.
Balanced Diet
Many people feel as though they must consume more proteins and fats to bulk up, but this does not promote healthy weight gain. According to the University of Arizona, eating healthy foods from each food group will help you to gain weight, while still providing all of the essential nutrients that your body requires. You must eat these foods more often or choose foods from these groups with high caloric values, as this will still increase the number of calories that you consume daily without providing a significant increase in fat.
Larger Meals
One of the best ways to increase your daily caloric intake remains to eat more at each meal. Purdue University suggests that you should take more at each meal in your effort to reach your bulking goals, as this will provide you with the calories needed. Your current size and level of activity will determine how many calories you need per meal to gain weight, as you must put more calories into your body than you burn if you wish to gain weight.
Snacks
Eating consistently over the course of a day will help you to gain weight, especially if you eat foods with high caloric values. The University of Arizona reports that you should eat things such as baked potatoes, bagels, cheese, granola bars, almonds, and sandwiches, as they contain more calories than other snacks. Remember that many of these snacks have a high fat content, so do not rely on snacks as your primary source of calories.
Juice and Milk
Weight loss programs will instruct you to drink only water, so a weight gain program says to do the exact opposite. According to Purdue University, drinking milk and juice will help you to gain weight very easily, as these liquids contain calories. By drinking six glasses of cranberry-apple juice per day, you can add 1,000 calories to your daily intake, which will help you to add bulk over the course of the year.
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