How To Build Muscle: 6 Dieting Tips That Work

Utsav Agrawal
Utsav Agrawal

 | 1 minute to read
Nutrition

Who doesn’t want a muscular physique? Bulging biceps, abs of steel and a V-tapered back that’s the envy of everyone?

And not just men, even women want strong curves and a tight core. Vanity aside, building muscle has several health benefits and is a worthwhile fitness goal. But is it enough to pump iron and go hard at the gym? That’s just one part of the equation. The other is Quantified Nutrition. We already know that to lose fat, you need to be in a caloric deficit. But what if your goal is packing on muscle? What diet strategy should you adopt? How Much To Eat? Here’s the bottomline: if your goal is to gain muscle, then you need to consume more food overall, i.e., you need to create a caloric surplus. That is easier said than done. It’s not enough to just eat more but you also need to eat more of the right stuff. Oddly enough, most people can picture themselves gorging on junk food but tell them to eat more on a quantified diet and they balk at the idea! Diet Strategies For Gaining Muscle Meeting those higher calorie targets can seem daunting. But not if you follow these tips: Here are some hunger management strategies that work: 1. Choose Low Satiety Foods: When your goal is fat loss, you are advised to include high satiety foods in your diet. But when your goal is to gain muscle, the reverse is true. Low satiety foods are easier to consume and you can keep eating them because - you guessed it - you’re not easily satiated. For example, white rice and pasta are less satiating than brown rice or oatmeal and should therefore form a part of your muscle gain diet. 2. Consume More Fats: One gram of fat contains 9 calories, as compared to protein and carbohydrate which have 4 calories per gram. Fats can help you consume higher calories by a sizeable margin. Make sure you include good sources of fats such as nuts and seeds. Switching to butter or ghee for cooking might also be a good idea. 3. Reduce Your Protein Intake: This might sound counterintuitive. After all, don’t you need protein for building muscle? But here’s the thing - protein is a high satiety food and is more difficult to consume in larger quantities. To gain muscle, about 1.5gms/kg of bodyweight is sufficient. This is also supported by the fact that you don’t need a lot of protein during the gaining phase. This strategy allows you to allocate more of your caloric budget to less filling options, thus making it easier to consume higher calories. 4. Eat Less Dietary Fibre: Since you are already consuming large amounts of food, the risk of eating insufficient fibre is minimal, so you don’t need to go out opf your way to eat more fibre. Utilise those calories elsewhere. 5. Drink Your Calories: It’s much easier to consume liquid foods than solid foods. This is one of the easiest ways to increase your caloric intake. Start having shakes around your workout, sip on Glucon-D and energy drinks and before you know it, you’ve met your calories for the day. This strategy can especially be useful when you just cannot eat another morsel. 6. Avoid Water Before A Meal: This has nothing to do with diluting your stomach acids. Water kills your appetite and makes you feel full - this isn’t something you want when your goal is to eat more food. Instead, drink your water after you’ve finished your meals. A final word: Tasty foods and liquid meals can help you consume more calories. Of course, you don’t have to implement every single strategy mentioned above. See what works for you. And don’t forget - you also have to work out to build those muscles! Take Care, Stay Safe

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