In the diet to gain weight should eat more calories than the body spends. Some tips that can help to achieve this are to eat every 3 hours, without skipping any meal; and add nutritious foods that have high calories such as nuts, olive oil, peanut and fruit smoothies.
However, it is important to remember, that thus the diet aimed at weight gain, eating processed and rich in sugars and fats, such as thighs of chicken, hamburgers, French fries and soft drinks, should not be increased since they increase fat body and the risk of problems such as high cholesterol and cardiovascular disease. It is ideal to increase the volume of muscles with the help of a balanced diet and physical activity, as thus the body stays healthy and defined.
Eat 3 in 3 hours
In the diet to gain weight, eat at least every 3 hours is very important to increase the consumption of calories throughout the day and promote weight gain. In addition to this, a right balance of calories and proteins throughout the day favours mass muscle gain, since, for each meal, it is possible to maintain proper levels of carbohydrates and proteins in the blood for the recovery and muscle growth.
So those who wish to increase muscle mass, care must be taken to not skip any meal of the day, in order not to jeopardise the supply of nutrients to the body.
Include protein at all meals
Include protein at all meals of the day makes with that the levels of amino acids in the blood remain constant throughout the day, favouring a good muscle recovery during the days of training.
The proteins are present in foods such as meat, chicken, fish, eggs, cheese and yoghurt, is very important to make snacks with bright combinations like for example a chicken sandwich and cheese with whole-grain bread or toast with cheese and yoghurt.
Eat good fats
Foods that are sources of good fats like nuts such as peanuts and almonds, avocado, coconut, olive oil and seeds, are excellent choices to increase the calories in the diet with the low volume of food. Also, these fats also help to gain muscle mass and do not stimulate the accumulation of fat in the body.
So examples of how to use these foods are added peanut butter on bread or fruit shake, eat some dried fruit snack, add 1 tbsp. Of coconut in the yoghurt and make avocado snack shakes.
Eat at least three fruits per day
Consume at least three fruits per day and eat salad at lunch and at dinner help to increase the number of vitamins and minerals from the diet, which is essential for the proper functioning of the metabolism and to favour the gain of muscle mass.
The fruit can be consumed fresh or in the form of juices or smoothies and can be added in snacks or lunch or dinner dessert.
Drink at least 2.5 litres of water per day
Drink plenty of water and stay well hydrated is essential to gain muscle mass, since hypertrophy, which is the increase in the size of muscle cells, occurs only if the batteries are well hydrated to increase volume.
So it is essential to be very careful and post the consumption of water, recalling that soft drinks and pasteurised juices do not count as liquids for the organism.