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3600 Calorie Diet

High-calorie diets are recommended if you are trying to bulk up by building muscle mass or if you just need to gain weight. The goal of a high-calorie diet is to consume healthy foods that are dense in calories, not saturated fat. According to the Body Sculpting Bible for Men, the majority of your food should consist of complex carbohydrates and protein because of their high calorie content. Speak to your physician or dietitian to guarantee the safety of this diet, and to assist in monitoring your progress.

  1. Protein

    • Protein is an amino acid that is necessary for energy and muscle building. It builds muscle tissue and repairs cells, which is essential for increasing muscle mass. Eggs, dairy products, cheese, fish and meat are high in protein. Red meat is especially high in protein, but also contains up to 30 percent saturated fat, an unhealthy fat. Fish is rich in protein and also provides omega-3 fatty acids, an important nutrient that assists in reducing high cholesterol and heart disease.

    Carbohydrates

    • Carbohydrates provide energy and are high in calories. The two different types of carbohydrates, simple and complex, can affect your body in different ways. Simple carbohydrates found in fruit, fruit juice and food that contains refined sugar contain high amounts of calories, but also increase the risk of diabetes when consumed in large amounts. These carbohydrates break down faster in the body, provide little nutrition and leave you hungry after consumption. Complex carbohydrates are calorie dense and provide dietary fiber, which helps reduce cholesterol. They can be found in whole-grain pasta and bread, cereal, beans and potatoes. These carbohydrates are ideal to eat if you want to feel full after eating, as it takes longer for your body to completely digest them.

    Fat

    • Although saturated fat can cause weight gain, it is best to receive your daily calories from healthy food that won't add stress to your body. According to the Body Sculpting Bible for Men, eating polyunsaturated and monounsaturated fat is the best option when trying to gain weight. Polyunsaturated fat can be found in vegetable oils, nuts, seeds and fatty fish. Monounsaturated fat can be found in avocados, peanut butter, vegetable oils and nuts, according to the American Heart Association. Saturated fat is found in butter, margarine, red meat and dairy. These foods should be consumed in limited amounts to avoid health problems.

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