Although being overweight is detrimental, being underweight can have negative effects as well. Significant underweight is associated with loss of menstrual function, complications with pregnancy, complications with surgery and slow recovery after illness according to the University of Illinois McKinley Health Center). A 5,000-calorie mass diet will help you pack on weight, especially if you combine it with muscle-building exercise.
Identification
Eating 5,000 calories is significantly higher than the typical 2,000 to 2,500 calories a day most people consume. The 5,000-calorie plan is commonly recommended for people who have cystic fibrosis. This is a condition where the body forms excess mucus, especially in the pancreas. Persons with cystic fibrosis need to eat high calorie and high protein foods throughout the day according to the National Institutes of Health. This plan can work if you are a hard gainer as well.
Significance
When eating a high amount of calories, it is tempting to reach for fast-food meals, doughnuts, pastries and pizza. These foods do register a high amount of calories, but they are also high in saturated fat, refined starches and sugar. Saturated fat is the main dietary cause of high blood cholesterol according to the American Heart Association. Sugar and refined starch contribute to fluctuating blood sugar levels. Choose foods with high calorie density, but also high nutrient density like lean meats, fish, low-fat dairy products, fruits, starchy vegetables, nuts, seeds and fish.
Features
Trying to fit 5,000 calories into two or three meals is not an easy task. A better approach is to eat six meals throughout the course of the day. This way you can spread your calories out and not feel so overwhelmed. Eating multiple meals will also help increase your energy levels and promote faster muscle gains if you are working out. Combine protein and complex carbs with each meal to make them balanced and start eating first thing in the morning. Space your meals about three hours apart.
Sample
If you are eating six meals a day, each one should contain about 830 calories. Here is an example of a day's meals.
Meal 1: Scrambled eggs. Prepare four egg whites with two whole eggs and have one multi-grain bagel with 2 tbsp of peanut butter and 1 tbsp of natural fruit spread. Drink 8 oz. of orange juice with your meal. This comes out to about 800 calories.
Meal 2: Tuna sandwich. Mix one whole can of tuna with 1 tbsp. of low-fat mayonnaise. Spread it out on two slices of whole wheat bread. Add lettuce, tomato and one slice of cheese. Eat 2 oz. of almonds on the side. This comes out to about 890 calories.
Meal 3: Smoothie made with chocolate soy milk. Pour 16 oz. of chocolate soy milk into a blender. Add two chopped bananas, 2 tbsp. almond butter and one scoop of protein powder. Close the lid, blend it and pour it into a large glass. This comes out to about 840 calories.
Meal 4: Beans and rice. Mix one cup of cooked black beans, one cup of long grain brown rice, 1/4 cup of shredded Mexican cheese and 2 tbsp. of salsa in a bowl. Have a wheat wrap on the side and 8 oz. of low-fat milk. This comes out to about 815 calories.
Meal 5: Oatmeal with protein powder. Prepare a cup of cooked oatmeal with 8 oz. of vanilla soy milk. Add 2 tbsp of peanut butter, one chopped up banana and one scoop of protein powder. Mix all the ingredients together and have 8 oz. of apple juice. This comes out to about 840 calories.
Meal 6: Salmon dinner. Prepare 8 oz. of baked salmon, 2 cups of cut, baked yams and 2 cups of steamed Brussels sprouts. Add a small orange to this meal and it comes out to about 820 calories.
Utilize an online calorie counter or download an app to your smart phone to figure out the calories in foods when you make up your meals.
Expectations
Following this diet takes a lot of prep work. The best way to approach it is by planning ahead. Make large portions of pasta, rice, beans, vegetables, chicken breasts and baked potatoes and keep them stowed away in the refrigerator. This way you will have them on hand to create meals quickly.
Instead of starting out right at 5,000 calories, begin by adding 250 to 500 calories to your daily diet. Each week, add another 250 to 500 calories until you get to 5,000. This will give your body a chance to adapt and it will prevent you from experiencing gastrointestinal discomfort.
Warning
Eating 5000 calories in a day is lot to take in. Whenever you make drastic changes like this to your diet or fitness habits, make sure to first consult with your doctor.
Member Comments