Diet gun

If we want to gain weight, it is certain that we must eat more than we used to. The same foods that we ate before, if we eat them in larger quantities without increasing our activity, it is certain that we will gain weight.

If we want to increase our muscle mass, our diet must be able to support the exercise that we will do with more and better quality proteins, possibly with some protein supplements, more carbohydrates, but… we still have to eat more than we used to eat.

Most people who need to gain weight do not eat enough and have the illusion that they are eating a lot, so consuming a sufficient amount of food to reach the calorie limit they need for weight gain can be a real problem for them.

Here are 6 useful tips that will help us gain weight.

1. Try Liquid Foods!

It doesn’t have to be just supplements, although they will help. Liquid meals can be milkshakes/smoothies, pureed foods, which allow us to consume more calories when we can no longer eat solid food because we are bored with it or it seems excessive to us or we simply lost our appetite for this food.

2. Nuts

Nuts have a high calorie content for such a small food and contain protein, fat and carbohydrates. They are easily transported and can be consumed as a snack or after a meal.

3. Dairy

Milk contains two types of protein, whey and casein, as well as fats and carbohydrates, making it an excellent food for bulking.

Cheese because it has a high protein and fat content, therefore it is also useful for increasing our weight, while if it is lean like cottage it mainly has more protein and a texture that makes it easy to consume as it is not hard.

Yogurt is also an excellent source of calories, especially the full-fat one and its creamy texture makes it easy to consume.

4. Protein bars

Protein bars have a disproportionately large amount of protein and generally calories for their weight. They are an excellent solution as a high-calorie snack, easy to transport, easy to consume. It can also be consumed after a not so high-calorie meal.

5. Avocado

Avocados have a very high fat content (15 grams/100 grams) but also 2 grams of protein per 100 grams. Any high-fat food will help you gain weight in terms of calorie intake, but a food like avocado that is also rich in other nutrients is definitely better. It is very tasty and we can use it in our salads to make them more nutritious and caloric.

6. We eat constantly!

To achieve bulking we need to increase the total calories we consume and it will help if we eat several times a day and do not leave long periods without eating food. If we skip meals we may have difficulty making up for them later in the day, as we may not be able to consume enough calories.

The distribution of foods that are rich in nutrients versus foods that are low in nutrients has an impact on health and body composition. Yes, we can gain weight by constantly eating sweets that are concentrated forms of energy in a small amount but are completely unhealthy and contain nothing but empty calories that we will probably store as fat.

We must try not to eat too much saturated fat and it is better to add pure virgin olive oil to salads and cooking than any other fat. If at the same time we also get enough protein and carbohydrates then we have taken a big step towards achieving our goal.