Just as the title suggests, the secret to gaining more muscles is that simple. The diet of a person who is on a weight lose program and the one who wants to gain weight is basically the same, the only difference is you have to consume more if you are on a weight gain program.

Gearing yourself to eat more is not as simple as it sounds especially if you are single and have to prepare the meal for yourself. Cooking in itself is chaotic let alone trying to shove down the whole meal. Therefore to make it easier for yourself you need to choose foods which have very high calorie density. This will ensure you consume more calories.

Both protein and carbohydrates have the same amount of calories, which is 4 calories per gram. Fat on the other hand has a higher amount of calories, which is 9 calories per gram. However all foods contain different calories per unit volume. To drive this point home I will need to explain it further using an example of cucumber and raisins. Cucumber is moist and therefore has a low calorie density simply due to the fact that it contains higher fiber plus higher water content. Raisins on the other hand are dry and therefore contain a higher calorie density because they contain less fiber and hence they are very concentrated.

Therefore if you want to gain weight don’t just take any calorie but insist on taking high calorie food. Your journey to gaining lean weight must begin with you mastering which foods contain higher calorie density.

Foods with low calorie density include fibrous vegetables and carbohydrates such as, asparagus, lettuce, broccoli and cucumber. This is because the human body is unable to absorb fibrous calories. Therefore if you really want to lose fat then vegetable are the best choice to go about it. This is the reason why many body builders switch to fibrous carbohydrates in their diet just before competition.
The flip side is that the reason why you are not gaining weight could be due to the fact that you could be taking in this low calorie food. For you to gain significant calories out of lettuce or spinach you need to eat a whole crate. I am not ruling out the idea of taking veggies, in your meal all I am saying is, do not overdo them if you are trying to gain weight.

Foods containing high calorie density include; whole grains, cereals, pasta, beans, potatoes, yams, and rice. This are examples of complex carbohydrates or simply starch. They are very effective when it comes to gaining weight. It’s good to note at this stage, that you should avoid taking carbohydrates such as white bread and white sugar. This is because although they contain high density calories, they lack any nutritional value.

Avoid taking foods which have no added nutritional value albeit the fact that they have more calories.

Protein food like lean beef, white eggs and fish also contain high density calories. Try and avoid pork meat, and sausages, because they contain saturated unhealthy fats.

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