Can't Eat Enough to Gain Weight? Read this
The information part starts at 1:57
I get asked fairly often what should you do if you find it difficult to eat enough food to gain weight.
The simple solution is this: Change the foods you eat.
You need to start choosing foods that are less satiating so you can eat the same quantity but more calories.
Here are the foods I recommend you eat:
Protein: Lean Meats, Eggs, Dairy Products, Lean Fish, Protein Shakes, Milk
Protein is the most satiating macronutrient. You need to start choosing protein sources that you like most, so you’ll want to eat a lot.
Also including Protein Shakes and Milk in your diet will help reduce the satiating effect of protein as well. Solid food is more filling that liquid food.
Fats: From Protein Sources and the Oil you use for cooking
You may be wondering why wouldn’t you increase your fat intake when bulking because fats are the most calorie dense nutrient. The reason for that is because it’s better to eat more carbs instead.
Carbs support training performance and are also more difficult to turn into body fat while in a surplus of calories. Carbs will first be used to refill muscle glycogen stores (which are 300-500g in total depending on the individual) and only after that is maxed out will they be turned into body fat. And even then, de novo lipogenesis – the process of turning carbs into boy fat is inefficient. About 25% of the energy is lost.
On the other hand, fats don’t have anything else to do, they just get stored when you’re in a surplus. Carbs and protein stop fat oxidation and dietary fatty acids are free to get stored.
Carbs: Rice, Pasta, Fruit, Dried Fruit, Bakery products, Biscuits, Cereal, Pancakes, Waffles, Fruit Juice
Carbs make the biggest difference.
Some carb sources are very satiating like veggies, potatoes, or beans. These foods contain a lot fiber and water, that’s what makes them so filling.
But the ones I listed above don’t and can be eating in huge amounts.
I never met a person that couldn’t eat one more pancake or waffle. It’s like tasty carbs disappear when they reach your stomach. For example I seem to be able to eat an unlimited amount of low fat cookies, biscuits and sugary cereal. You may be the same but never tried it.
Now, if you do get full even from these food, no problem, there is still a solution: drinking calories. You can starting adding in fruit juice to your diet.
A glass of fruit juice is about 25g carbs. And you can easily drink 3-4 glasses a day.
One thing you need to make sure you do though is that you eat some veggies and fruits as well. You need to get about 10-15g of fiber for each 1000 calories you eat. Also, you need to get proper amounts of micronutrients as well, to support basic health.
But the conclusion is this: By choosing higher calorie foods you can eat a quantity you can tolerate but be in a surplus.
What’s your take on food choices? Have anything else to add? Feedback? Leave a comment below! I read them all.
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