Weight gain diet plan
Weight gain diet plan
#viralshort #weightgain
#viralshort #weightgain
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LifestyleTranscript
00:00Want to pack on some pounds without packing on the junk? This is your go-to diet plan. First, you need to increase your caloric intake.
00:07Aim for 250,
00:10500 calories above your maintenance level. To find that, calculate 15, 20 calories per pound of body weight.
00:17Next, let's break down those macros. Go for 55 to 65 percent carbs, 15 to 20 percent protein, and 20 to 25 percent fats.
00:26Now, what to eat? Protein-rich foods are your best friend.
00:29Lean meats, eggs, dairy, legumes, nuts, and seeds. For carbs, think whole grains, fruits, and veggies, like sweet potatoes and spinach.
00:37And don't forget healthy fats, avocados, olive oil, and fatty fish.
00:41Snack smart with granola, trail mix, energy bars, and smoothies.
00:46Here's a sample meal plan. Breakfast, three eggs, two whole wheat toasts, oatmeal, and a banana.
00:51Snack, Greek yogurt, and mixed nuts. Lunch, grilled chicken, quinoa, and steamed veggies.
00:56Snack, apples with almond butter. Dinner, grilled salmon, brown rice, and roasted sweet potato.
01:01Before bed, whey protein, and whole grain cereal. Remember to eat frequently, choose calorie-dense foods, and incorporate strength training.
01:09For personalized advice, consult a dietitian. Healthy weight gain is all about nutrient-dense choices.