In order to increase your weight you’ll need a calorie surplus – This means eating more calories than you burn. However, calorie surplus does not mean stuffing yourself with fast food. It does help to eat foods with a high caloric density, but you should still pay attention to the quality of your food and the nutrient density. Chocolate, pizza, and donuts all have lots of calories, but very few valuable nutrients. So don’t just think about the calories, but also about a balanced, healthy diet.
Our Meal Plans are not just about the daily caloric balance, but above all about the weekly calorie count. For this reason, it is quite normal that you will not eat exactly the same amount of calories every day. Sometimes you will have about 200 calories less, sometimes about 200 more than your actual needs. In addition, you’ll have a “Refeed Day” scheduled on the last day of every week. This means that your calories are slightly elevated on this day so you can keep your metabolism going and store energy to continue. (Here’s more on how to boost your metabolism.) In addition, every week we adjust your Weight Loss Plan, so that the calories are automatically reduced slightly each week. In Meal Plans for Muscle Building, calories are increased slightly each week.
If you have an eating disorder or anorexia, we recommend professional help, as these are serious mental illness. Unfortunately, this disease does not just disappear by gaining weight. You should therefore check with your family doctor about treatment options to ensure appropriate mental health care.
