Putting on the pounds is not as difficult as losing them, provided that you are determined in obtaining what you set out to do in the first place. The key is in the details and the consistency of applying what you know about putting on the muscles without layering on the fat. Take a look at the sample healthy diet to gain weight that I have outlined below.
Breakfast Meal
4 Whole grain frozen waffles
two tbsp. maple syrup
one cup of cottage cheese, low fat
one cup of fresh strawberry fruits
625 calories, 40 g protein, 90 g carbs, 6 g fat
So that you will build your body mass quickly, increase your food intake to more than 3 meals a day, at least once every couple of hours or so. It is not ideal for you to eat only three meals per day and just increase the amount of food you eat during those times. Keep in mind that the body is only capable of absorbing a certain amount of calories in a single time, after the threshold everything you put into your mouth will just distend your stomach and accumulate fat that you certainly will not want.
Morning snack
Banana & Honey peanut butter sandwich
2 pieces whole grain bread
2 TBS banana
one pc. Banana fruit
two tbsp. honey
two cups of milk, non-fat
600 calories, 25 g protein, 85 g carbs, 18 g fat
Lunch
Pasta Vegetable Medley
1 cup non-fat milk
700 calories, 25 g protein, 125 g carbs, 11 g fat
Afternoon Snack
Favorite protein shake mixed with 1 cup non-fat milk, 1 cup frozen fruit
Add water to desired consistency
650 calories, 50 g protein, 45 g carbs, 28 g fat
In preparing your meals, keep in mind that it is important that you keep your food choices varied, this way you not only ensure that you enjoy your every meal, you also make it possible for your body to take in all the nutrients it needs to increase your body mass. Take note that having the opportunity to have several snacks in one day does not mean you can eat all the junk food you want. Ultimately, a healthy diet to gain weight is the most effective method for you to achieve what you desire.
Dinner
8 oz turkey breast
2 large sweet potatoes or yams
one cup of collard greens or a cup of Swiss chard
700 calories, 55 g protein, 95 g carbs, 5 g fat
After Dinner Snack
A cup of pudding with high protein content
400 calories, 40 g protein, 45 g carbs, 5 g fat
If you notice in the above example of a healthy diet to gain weight, vegetables and fruits are a huge part of each of the meals. This is important for your game plan so make sure that you follow suit. Focus at least 3 months of your time into this meal plan and quicker than you expect you will get the desired results that you have always dreamed of.
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