Start by eating less than you normally would – think less like a big meal, and more like a simple snack.
Your diet should contain fewer than 300 calories a day, about half of which are sugars in any form, such as sweets, cakes, cookies, pies and chips.
If you don’t know your weight-gain target for a given day – or how much you can eat between meals – check the Daily Values for your activity level by reading your Diary and then comparing your diary with those of a member of your weight-gain group at your age, height, weight and size. In my experience, about 80 per cent of the weight-gain group’s daily calorie intake is below 300, and so they are eating more than they need in order to keep within the target.
You can always increase the intensity of the food you eat by making it more “fluffier”, if needed. For example, eat a chocolate bar and eat a large amount of sugar (or something that might be called a “flavor enhancer”) afterwards: The same amount of sugar would take about 20 minutes to get you to 300 calories and up to four hours to reach 300.
But in the meantime, keep the following tips in check:
Eat what you like with each meal .
No breakfast or snacks.
Eat the same amount of food each day, as long as you don’t miss anything.
If you eat, you should think about whether they are really good for you. Do they make you feel fuller and have more energy? Are they low in cholesterol or saturated fats, and are they high in fiber or protein? What about sugar?
If these are not the types of foods you usually eat in a day, look at ways that you can reduce, or cut down, your intake. For example, if you know that a day will involve meals at home, try choosing a different type of food on your next meal (for example the chicken in a baked potato or the chocolate chip casserole at the other end of the table). Or skip meals with dessert (like a chocolate-dipped ice-cream or ice cream bar that has been dipped in chocolate).
Try to cut down or stop eating at work, and if you can’t reduce or stop your work eat in other settings.
But don’t try to force yourself to eat more calories than you need. This can be difficult and unhealthy as you don’t know what you would have
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