If you are a slim person whose goal is to gain weight, if it’s hard to exceed your calorie needs, if you do not have ideas on how to get more calories in your menu – this article is for you. You will learn in it what to do to easily provide with your diet more calories and build muscle mass.
If you are a slim person whose goal is to gain weight, if it’s hard to exceed your calorie needs, if you do not have ideas on how to get more calories in your menu – this article is for you. You will learn in it what to do to easily provide with your diet more calories and build muscle mass.
- Not everything you eat must be clean and thin
If you want to gain muscle mass and your caloric balance is very positive, you should not pay too much attention to the cleanness of food. Of course, in the diet should be the most low-processed products such as fruits, lean meat, eggs, rice, groats and potatoes. However, it is food that has a relatively large volume, so most people would find it hard to eat an extra 1000 kcal in unprocessed and low-calorie food.
You can successfully add moderately processed and dense caloric additives to your diet.
Instead of chicken breast, reach for meat from chicken thighs, instead of boiled potatoes, eat roasted potatoes, instead of lean curd select half-fat or even fat curd, instead of cod eat salmon, instead of sweetener add some honey to the porridge.
You can enrich your meals with products such as peanut butter, chocolate, diet sweets and honey. It will also be easier for you to eat more calories if you reach for products with less fiber. Choose white rice instead of brown, white noodles instead of wholemeal, wheat flour instead of whole wheat buckwheat flour.
From time to time, raise calories with a piece of cake from many recipes for active people, or pancakes from wheat flour with curd.
Remember that the distinction between clean and unclean food for everyone can mean something completely different.
Also remember that your goal is not to reduce body fat and reduce caloric intake. Your goal is to eat more, be strong and build muscle mass.
In the case of people who train hard, leaning on a diet that is heavily skimmed and rich in fiber, can lead to digestive problems or problems with consuming the required amount of energy.
- Hide the calories in the shakes
Consumption of liquid calories is a very good method for adding extra energy. It is also an ideal way to get a large amount of calories without taking up a lot of space in the stomach.
What’s more, smooth meals do not require much effort in eating. They are therefore an ideal solution for anyone who wants to quickly deliver a lot of calories. Usually, liquid meals are also faster digested, they do not burden the digestive system so much. What’s more, they can be eaten on the run.
An example of a shake
2 bananas, 2 nectarines, a scoop of protein, 2 tablespoons of peanut butter, a glass of milk.
In such a shake, we deliver about 800 kcal. Despite the fact that the shake calorie is close to the caloric value of a meal, we will not feel overwhelmed. This type of solution will be great as a snack between the main dishes.
- Mix products, combine carbs with fats
The combination of carbohydrates and fats creates an extremely tasty composition, which is simply hard to resist! In this combination, it’s easier to eat more calories than eating carbohydrates and fats separately.
Eat rice or potatoes with olive oil, banana eat with peanut butter, salad with olive oil-based sauce (it will be a perfect combination with balsamic vinegar and honey).
- Look after high-tasting meals
Do not eat barren and un-fixed meals. White boiled rice with chicken cooked in water is a meal that you certainly will not eat very much and you will not do it with great pleasure. However, if you season the chicken with your favorite spices and fry in olive oil, and put rice with tomato sauce, you will eat the dish with taste and you can easily eat the right amount of calories.
- Do not overdo it with the amount of vegetables in the diet
Vegetables are important, vegetables are healthy and should be in the diet. Vegetables, however, also have a lot of fiber and water and very few calories. A large amount of vegetables is a great idea on a reduction diet, where it is worth taking care of a large volume of meals, so as not to go too hungry. On a diet with a positive caloric balance, slightly reduce the amount of vegetables consumed, so as not to take a place in your stomach.
- Plan your meals
Planning meals and preparing them in advance is the key to success on both the reduction diet and the diet with the caloric surplus. On a high-calorie diet, planning becomes even more important. During the reduction, when you run out of time, you can easily replace the meal by eating a protein bar or drink a protein supplement. It’s much harder to meet your calories if you eat 5,000 calories a day.
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