In a world where everyone is trying to lose weight. It’s unusual when you hear someone say that they want to gain weight. This is probably the reason why so many people get weight gain wrong. The key to really fast weight gain is an effective weight gain diet.
1. Decide your nutrient ratio
Deciding on the nutrient ratio is the first step in developing a successful diet for weight gain and muscle building. You have to know how much of the 3 calorie-producing nutrients to implement in your diet. The 3 nutrients that produce calories are protein, carbohydrates, and fat. There is also a percentage that each nutrient should have in your weight gain diet. You should go for a 40-40-20 diet or a 40-30-30 diet to achieve big gains. The best ratio will depend on the person. You can gain weight and build muscle at any ratio within these ranges. A 40-30-30 diet is 40% calories from protein, 30% calories from carbohydrates, and 30% calories from fat. If you’re not seeing the results you want, you need to change your ratio.
2. Increase your daily caloric intake
To gain weight, you must increase your daily caloric intake by 20 times your body weight. These numbers aren’t totally accurate, but they’re a good starting point to get started. Keep track of your diet to gain weight and how it affects your body, then you’ll learn a much more accurate number.
3. Put your weight gain diet into action
Now you know how many calories to eat and how many calories to divide between protein, carbohydrate, and fat. It’s time to jump-start your weight gain diet by doing some simple math to determine how many calories and grams of each nutrient you’ll need to consume. To find the amount of calories in each nutrient, you need to multiply the decimal equivalent of the percent ratio for each nutrient by your daily calorie goal.