Schedule To Eat To Increase Weight: Here's The Complete Guide

YOGYAKARTA - Adding weight is actually not an easy thing for some people. In addition to increasing calories and exercising, another important thing that is often forgotten is managing a meal schedule to increase weight.

Regulate regular frequency and meal schedules are key in the weighting process, especially for those who are naturally thin and have high metabolism. It is recommended to eat five times a day so that the body gets enough calorie intake throughout the day. The following is an ideal meal schedule that you can apply to achieve optimal results in increasing weight.

1. Breakfast (07.00 a.m. - 09.00 p.m.)

The ideal breakfast to increase weight is one hour after waking up. This schedule helps maintain muscle mass and energizes to start the day. Consumption of foods containing calories between 700 to 1000 calories in the morning will help the body get sufficient intake. The breakfast menu can include high foods of protein, fiber, and vitamins, such as eggs, fruit, oatmeal, Greek yogurt, or salmon smoke.

2. Morning snacks (10.00)

Before lunch, consumption of morning snacks is around 10.00 to increase calorie intake. You don't need to eat in large portions, just with snacks worth about 200 calories. Some of the good choices are yogurt with fruit, wheat bread, or healthy kukis. This snack aims to maintain energy and add calories without making the stomach too full.

3. Lunch (12.00 a.m. - 13.00 p.m.)

The ideal time for lunch is about four to five hours after breakfast. If you have breakfast at seven, lunch at 12.00 is the right choice. Lunch portion is recommended to contain about 700 to 1000 calories. Choose foods rich in carbohydrates, protein, fiber, and healthy fat. You can add fresh fruits as a complement. This balanced and nutritional-rich menu will help your body feel full longer and increase energy for day activities.

4. Afternoon snacks (15.00 a.m. - 16.00 p.m.)

So that the stomach is not empty for too long, schedule an afternoon snack between 15.00 and 16.00. The choice of snacks with about 250 calories is ideal to help increase weight. You can choose two medium-sized bananas, which contain about 210 calories, or other snacks according to taste. The goal is to provide enough additional calories for the body, without making the stomach too full.

5. Dinner (17.00 a.m. - 20.00 p.m.)

Dinner should be done three hours before bed, so that food can be digested properly and avoid digestive disorders at night. You are advised to consume about 759 calories in a dinner so that the process of adding weight becomes more optimal. Choose foods that are high in protein and calories, such as one serving of goat satay which contains about 720 calories, egg crust with 599 calories, or grilled chicken containing 350 calories.

The number of calories mentioned above is just a guide. You can add more calories according to your body's needs. For example, adding about 100 extra calories every day can help increase weight to 4.5 kilograms a year. Set a meal schedule to consistently increase weight, with sufficient calorie intake and nutrition, it will help you achieve the target of gradual and healthy weight.

In addition, there Are Things You Must Avoid When You Want To Get Weighter

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