The contemporary understanding of the concept of dieting has been transformed from a meaning of restriction to that of categorization of a person's nutritional habits. It is possible to have a good or bad diet. For example, if you eat fast foods five days a week, it is considered having a bad diet that is high in saturated fats and low in nutrients. The connotation of diet, or how a person eats, is normally linked to weight loss. However, there are people who struggle with or desire weight gain. The process of gaining healthy weight has its own dietary protocol.
Step 1
Boost your calories. It is widely accepted that to lose 1 lbs. requires an expenditure of 3,500 calories. Conversely, gaining 1 lb. requires an intake of 3,500 calories over normal intake. To add a pound a week, add 500 calories to your daily intake. Deriving the extra calories from healthier sources is the objective. Of all the calorie-providing nutrients, fats provide the most calories per gram. Sauteing chicken or fish in canola or olive oil is a healthy way to add fat calories to the diet. You can also add olive or canola dressing to salads. Increasing carbohydrate consumption helps in the weight gaining process by refueling the muscles for weight training, another component for adding healthy weight. Eating compact and dense foods will provide more calories while not taking up extra space in the stomach. For example, choose granola over rice. Drink protein shakes to add extra calories. Other ways to add calories include adding a sandwich and a glass of milk at bedtime, and eating larger portions at meals.
Step 2
Plan out meals in advance to avoid making improper food choices. Prepare meals either for the upcoming week or the night before. Pre-portion food items to avoid overeating. Knowing what and when you are going to eat, as opposed to wondering what and how you are going to find time, will help you achieve your goals.
Step 3
Train progressively with weights to encourage muscle growth. Focus on maintaining the protocols for remaining in the hypertrophy (muscle growth) phase, which is performing sets of 8 to 10 repetitions (reps). Perform exercises with weights that challenge the muscles. Increase the load or intensity of the work by increasing the weight, adding more reps (sets of 8, then 9, then 10 reps), or performing more sets. You will only add muscle growth if you continue to add more weight and more reps; if you stay with the same routine, you will only maintain what you have.
Tips and Warnings
- Consult with a certified nutritionist or a licensed dietitian to help plan healthy weight gain. People who are fidgety tend to burn more calories than those who are not. Try to avoid constant movement.
References
- "Sports Nutrition Guidebook;" Nancy Clark; 2003
- "NSCA's Essentials of Personal Training;" Roger Earle and Thomas Baechle; 2004
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