“With each glance, the mirror sighs, reflecting a fragile frame, not even the shadow to find.”
That feeling of weakness where normal daily tasks can make you feel like your body is not supporting you at all.
If this is you, suffering daily with low energy and incorrect body weight, then you must understand that you must incorporate a proper meal plan that not only gives you the essential nutrients your body requires but also helps you gain your body weight.
Here, you will learn more details about your weight gain journey, why you need a customized plan, and how to overcome the challenges.
Why You Should Have a Structured Meal Plan?
If you are willing to start your weight gain journey, it is essential to understand that a structured meal plan is not just a recommendation but a necessity.
You might feel that you have had enough food that your body requires, but you fall short of your goals without a proper plan. A well-customized plan can never let you feel that you are lacking something while eating and gives you enough vitamins and minerals per your body’s requirements.
Before you get started with your daily meal plan, think of your body as a finely tuned machine that requires fuel and maintenance. It requires a balanced intake of macronutrients such as proteins, carbohydrates, and fats, along with essential vitamins and minerals.
If you skip your meal or get tempted by random snacks, it will affect your meal plan, and it might get more challenging to get back on track to gain a healthy weight. You might lose your motivation and confidence in one go.
The only solution to stay on track and maintain progress is to stick to your plan. So, it is essential to keep in mind that this is not an easy journey; however, being consistent and disciplined plays a major role in this journey.
Quick Question:
What time of day do you feel most energetic? Consider this when planning your meals to match your peak energy levels.
The Science Behind Gaining Weight Safely
Understanding the science behind gaining body weight and how you can turn it into something beneficial for health gracefully has become essential.
When we talk about gaining weight, most people think it is all about eating more and more. This is not right, and instead of gaining the right amount of weight, it will only lead you to gain unhealthy weight, which isn’t ideal for the long term.
The human body needs a balanced amount of macronutrients to promote muscle growth and minimize fat gain; the same goes for you when you are on your weight gain journey.
Protein plays a crucial role when it comes to muscle synthesis. Also, carbohydrates provide the necessary energy for workouts, and fats are essential for hormone regulation, healthy skin, and hair maintenance.
It is not just about the macronutrients; micronutrients like vitamins and minerals are essential for supporting your metabolism to ensure that your body functions properly as you increase your intake.
According to some research, about 60% of people who try to gain weight struggle with poor nutritional choices. This statistic plays a vital role in understanding the importance of prioritizing nutrient density over just caloric intake.
🎭 Fun Fact
Your body can convert excess calories from any macronutrient (carbs, fats, or proteins) into fat, but protein has the highest thermic effect. This means it burns more calories during digestion, making it harder to gain fat from protein-rich foods.
Practical Ways to Build Your Weight Gain Meal Plan
Now, we understand how important it is to have a planned meal to gain weight. This might seem easy when you hear it, but it takes a lot of effort, patience, and motivation. You need to make sure that you are consuming more calories than you are burning while maintaining a balance of nutrients to make sure you are strengthening your overall health.
Here are some of the practical ways to gain weight with a proper meal plan:
#1: Start with Calorie Goals
The very first step to getting started with your planned meal to achieve the desired body weight is to build a meal plan that determines how many calories you require according to your body’s needs. You can use an online tool to calculate your calorie intake or consult a nutritionist. It is required to start with 500-700 extra calories that will help you to gain about a pound each week, making it a healthy weight gain.
#2: Prioritize Protein-Rich Foods
When you are planning your customized meal, make sure to add protein to your meal, as it is the cornerstone of your meal. You can include high-quality sources like lean meat, dairy, legumes, eggs, and plant-based protein. You can also opt for organic protein bars to address your protein deficiency.
SHOP ON AMAZONSome research suggests that individuals who consume protein with every meal are more likely to gain lean muscle rather than fat. Make sure you have at least 1.6 grams of protein per kilogram of body weight daily.
#3: Include Complex Carbohydrates
The primary source of your body’s energy, especially when you are trying to gain weight, is carbohydrates. You can include foods with complex carbohydrates like whole grains, legumes, and starchy vegetables. Incorporating these foods into your meals will provide you with the calories you need along with the fibers, which are beneficial for regulating digestion and also keep you full for longer periods.
#4: Healthy Fats Are Your Friend
If you have been thinking that fats are not good for you. Then, you need to understand the importance of healthy fat and how it will help you gain the perfect weight for your body. You must include foods with healthy fats such as avocado, seeds, olive oil, and nuts in your meals. These foods not only help you progress your weight gain journey but also support your mental health and hormones.
#5: Don’t Forget About Micronutrients
Macronutrients are critical for your weight gain journey, and you must include a variety of fruits and vegetables in your diet. Make sure you are getting enough vitamins and minerals required for your body. Including these nutrients helps you keep your energy level high, boosts your immune system and immune system, and keeps you healthy.
#6: Create a Meal Schedule
The most important thing that you need to keep in mind after preparing your meal plan is to stay consistent. You can start by eating 5-6 meals per day, each meal with an interval of 2-3 hours. This approach will help you keep your metabolism healthy and provide you with a constant supply of nutrients. Eating more is not as beneficial as eating more often.
👉 Pro Tip |
Conclusion
We all plan out our meals in order to achieve that desired body weight; however, following it constantly and sticking to it is a difficult thing to do.
Now, we understand how science works behind the scenes and how inappropriate amounts of food can badly affect our bodies and health. So, you must plan your body weight gain meal according to your body’s requirements only.
Building a proper meal plan is not only for your weight gain process but also to keep you mentally and physically healthy for a longer time and boost your immunity.
Keep in mind that your body needs the best fuel, so ensure to plan your meals, stay consistent, and have a track record of your process to stay motivated.
“No more weak shadow, reflecting on the mirror, a new image has arisen, a pure soul without any filter.”
Sources
- University of Michigan: Ideas for a High Calorie, High Protein Diet
- Cambridgeshire Community Service, NHS UK: How to Gain a Pound-a-week
- ResearchGate: Weight gain attempts and diet modification efforts
What essential nutrients support muscle synthesis during weight gain?
