Consume more calories than your body burns. Aim for a calorie surplus by gradually increasing your portion sizes and adding extra snacks between meals.
Include a variety of food groups such as fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.
Protein is essential for muscle growth. Include protein-rich foods like lean meats, poultry, fish, eggs, dairy products, legumes, and nuts in your diet.
Incorporate healthy fats into your meals to boost your calorie intake. Sources of healthy fats include avocados, nuts, seed.
Aim for three main meals and include snacks in between. Focus on balanced meals that contain a mix of protein, carbohydrates, and fats.
Choose nutrient-dense snacks to increase your calorie intake without relying on empty calories.
Engage in strength training exercises to build muscle mass. This can include weightlifting, resistance training, or bodyweight exercises.
Drink fluids before or after meals rather than during meals to avoid feeling too full. Choose beverages that provide some calories.
While it's important to increase calorie intake, avoid relying on sugary or highly processed foods that offer little nutritional value.
Plan your meals and snacks in advance to ensure you are consistently meeting your calorie and nutrient needs.