3000 Calorie Diet Plan: What To Keep In Mind  

Gain weight by 3000 calorie diet plan


No one feels good when they are labeled as ‘underweight’. There are a lot of people who want to increase their weight or build up their muscle mass. 

Therefore, we are going to talk about a diet plan to increase the weight which works on calories and how meal planning that would help them to reach their weight gain goal. 

Fact related to Weight gain or Weight loss

weight loss or weight gain in 3000 calorie diet plan


First of all,  let’s talk about fitness myths around calories.

  1. A popular myth is calories are set in stone. Whether it is an 1200 calorie meal plan or a 3000 calorie meal plan is only a rough estimation. It all depends on your own current health and lifestyle.
  2. Once you eat the meal it can be a different story. Your digestive and metabolic capacity determines how many actual calories you will actually extract and burn.
  3. It does not matter whether you are looking to gain or lose weight. It is very important you have a healthy eating habit.
  4. Supplements are useless or may hurt your health if you don’t take variety of vegetables, fruits, whole grain, high fiber bread, cereal, and low-fat milk. Supplements.

Don’t in 3000 calorie diet plan

Most Importantly, whether you are looking to weight loss or weight gain you should reduce the intake of the following food or drink

  • Sugar
  • salt
  • Junk food
  • Alcohol.

don't eat junk foodYou also can try intermittent fasting if you are looking to lose weight or being fit for a lifetime.

You can gain weight by following the 3000 calorie diet plan. It is a consumption plan which can assist nearly all men and women to increase weight.

However, Average adult women need 1,200 to 2,400 calories per day while adult men need 1600 to 3000 calories per day.

Do’s in 3000 calorie diet plan

  1. Weight gain occurs when you consistently consume more calories than you burn each day. If you maintain your weight on 2,000 calories per day, you will gain weight much quicker on a 3,000 calorie diet.
  2. A person’s gender and age play an important role in determining their macronutrient needs. Their Healthy lifestyle and health habits are equally important.
  1. Consuming 3000 calories or more can prove to be challenging. But, like any other healthy meal, consumption of 3000 calories needs to be properly planned and balanced. Your nutrition needs should be met, especially the macronutrient content. 
  2. The calories in your diet come from three macronutrients — fat, carbs, and protein. Experts suggest people get 45-65% of their calories from carbs, 20-35% of their calories from fat and 10-35% of their calories from protein. So, you should eat accordingly.

Subsequently, An important thing to note is that you should not gain weight too quickly. As per studies, an acceptable weight gain per week is between 0.2 to 0.9 kg. However, if you are too underweight, a gain of 2 kg per week is safe.

food to eat and food to avoid in 3000 calorie meal plan

Now let us come to the most important point – food to eat and food to avoid in this diet plan. 3000 calorie meal plans that are high in protein help the body preserve muscle mass. 

It is relatively easy to consume 3,000 calories from highly processed refined foods like bacon, potato chips, cookies, candies, and sugary drinks.

But these junk food lack important nutrients for health and hence it is important to get your calories from nutritious whole food such as:

food to eat

  • high calorie food to eat in 3000 calorie diet plan
  • Animal-based proteins like chicken, salmon, whole eggs, etc.
  • Plant-based protein like tofu, peas, and chickpeas.
  • Grains like oats, rice, bread, and pasta.
  • Dairy products like milk, kefir, and yogurt.
  • Fats and oils like almonds, walnuts, olive oil, and almond butter.
  • Fruits like avocados, apples, bananas, pears, and oranges.
  • Vegetables like squash, peas, sweet potatoes, peppers, and tomatoes.

Mass gainer supplements provide 1,000 calories per serving and are a convenient option but it is not recommended to all.

food to avoid

  • Fried foods like French fries, onion rings, chicken strips, and doughnuts.
  • Fast food like tacos, pizza, burgers, and hot dogs.
  • Sugary foods and drinks like soda, sports drinks, sweetened tea, candy, and ice creams.
  • Refined carbs like cookies, sugary cereals, chips, and pastries.

The bottom line

fitnessTo summarise, if you planning to start this diet, first consult a dietitian. This diet plan consists of too much protein which can have a negative effect on people with liver disease.

According to a medical report, the liver is an essential organ for processing proteins into amino acids. Patients having liver disease have to consume 3000 calories daily and it may result in a build-up of toxic waste materials that can eventually affect the brain.

It should not be considered a long term diet plan unless you have a particularly active lifestyle.

Also remember that while calories are important, holistic thinking to achieve fitness is also equally important. Concentrate on gaining muscle mass, not skin fat.

Changing lifestyle is equally important. One should always remember that a healthy mind resides in a healthy body. 


Written By:

Gaurang Pancholi

CMO at fit5 app, Lauruss. writer @ https://www.fit5app.com/ Brand strategist @ https://www.lauruss.com/ .Father of an angel. A healer, Spreading love

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