Calorie Counting Diet Plan 1

442 words, 2-minute reading time

Gaining weight, especially when planned for a specific goal, requires careful calculation and strategy. Consuming more calories than your daily needs, choosing the right nutrients, and managing the process in a balanced way are the cornerstones of healthy weight gain. In this article, we present an example plan. Let’s break down how many calories you need to reach your goal, which foods can provide those calories, and what results you might expect at the end of the process!

When Gaining Weight

If I want to gain 3 kg in one week:

• The metabolism of 1 kg of fat equals 7000 calories.

• For 3 kg, this would amount to 3 x 7000 = 21,000 kcal.

• Dividing this by 7 days, I would need to consume an extra 21,000 / 7 = 3,000 kcal daily.

3,000 calories roughly equates to:

• 330 g of liquid oil (900 kcal / 100 g)

• 600 g of biscuits/cakes/chocolate (500 kcal / 100 g)

• 850 g of pasta/legumes/grains (340 kcal / 100 g)

• 1,100 g of bread (270 kcal / 100 g)

• 6 liters of soft drinks (50 kcal / 100 ml)

At the end of the process:

• Excess weight on the scale will be due to water retention. Proper hydration, balanced protein, sugar, and salt intake will quickly eliminate this.

When Losing Weight

• Glycogen stores deplete rapidly, causing a volume loss of up to 2 kg (0.5 kg glycogen, 1.5 kg water). This is because the sugar and water inside muscle cells decrease, altering your form.

• Metabolic systems may be disrupted, leading you to think you’ve made a mistake.

• At the end of the process, high-calorie meals quickly replenish the stores. Results are achieved.

• Only check the scale at the beginning and end of the process.

To learn what to pay attention to during your weight gain or weight loss journey and how to achieve the healthiest results, check out our other articles. Stay healthy!

References

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