Overweight individuals are not the only ones with concerns regarding caloric intake. Many people, mainly young males, struggle with the ability to gain weight. The unfortunate reality is that they resort to unhealthy methods to do so. A nutritional regimen that includes cakes, cookies, ice cream, fatty red meats, and fried foods will, indeed, increase bodyweight. However, also elevated in the process are your cholesterol levels, risks of heart disease, high blood pressure and diabetes. Yet, there is a healthy approach to follow in order to eat healthy and gain weight to build muscle.
Step 1
Boost your intake of calories from healthy foods by 500 calories per day. Aim for a weekly increase of 3,500 calories, which is approximately how many are needed to gain 1 lb. Create a positive-energy balance, meaning your body is consuming more calories than it is burning. Fuel the body consistently every 3 to 4 hours to avoid protein breakdown. Increase protein intake from the recommended 0.8 g/kg of bodyweight (grams per kilogram) to 1.2 g/kg. Choose lean cuts of beef, skinless chicken, skinless turkey, egg whites and fish.
Step 2
Get your additional calories from carbohydrates via natural sources. Fruits and vegetables are your healthier options. Eat four to six servings of fruits and veggies daily. Choose dried fruits such as bananas, raisins and mangos, because they contain more calories than watery fruits like grapefruits and peaches. Add calories to your diet by stir-frying vegetables instead of steaming them. Use olive oil for this. Load up your baked potato with low- or reduced-fat sour cream. Carbs are essential here in that they provide energy to working muscles for strength-training, which should complement your caloric increase.
Step 3
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. Know what and when you are going to eat, and avoid wondering what and how you are going to find time. This will help you achieve your goals.
Tips and Warnings
- Although cardio exercise is highly recommended for optimal health, limit bouts of cardio activity to no more than 20 minutes. Excessive cardio or aerobic activity is counterproductive to muscle gain. Add a protein shake or sandwich with milk at bedtime to sneak in additional calories.
- If you have a history of kidney problems or disease, do not increase protein intake before confering with a physician or registered dietician. Always increase water intake to aid kidneys in flushing out byproducts of protein catabolism.
References
- "Sports Nutrition Guidebook;" Nancy Clark; 2003
- "NSCA's Essentials of Personal Training;" Roger Earle and Thomas Baechle; 2004
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