In a world where everyone is trying to lose weight. It is unusual to hear someone say that they want to gain weight. This is probably why so many people do weight gain wrong. The key to gaining weight really fast is an effective weight gain diet.
1. Decide your nutrient ratio
Deciding your nutrient ratio is the first step in developing a successful diet to gain weight and build muscle. You need to know how many 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 must have in your diet to gain weight. You must 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 has 40% of calories from protein, 30% of calories from carbohydrates, and 30% of calories from fat. If you are not getting the results you want, you should 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 are not totally accurate, but they are a good starting point to start. Keep track of your weight gain diet and how it affects your body, then you will learn a much more precise number.
3. Practice your diet to gain weight
Now you know how many calories to eat and the ratio of these calories to be divided between protein, carbohydrates, and fat. It’s time to put your weight gain diet to work by doing some simple calculations to determine how many calories and grams of each nutrient you will need to consume. To find the number of calories for each nutrient, you must multiply the decimal equivalent of the proportion percent of each nutrient by your daily calorie intake goal.