Menu for the week Diet No. 9 calorie content 3500-3600 kcal

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09.07.2021

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We can all agree that the list of diets available in modern society is endless. There may be diets that can help you achieve any fitness goal. Some of them will help you lose weight, build muscle, or gain weight. Out of all this, the 3500 calorie diet has gained attention because it is believed to help you achieve these three listed goals. But what can science say about this?

This article will analyze the concept of the 3500 calorie diet. We will discuss what it is, what it entails, and people who have been advised to follow this nutrition plan. Keep reading to determine if this meal plan can help you achieve your fitness goals.

What is a 3500 calorie diet?

The 3500 calorie diet is an eating plan that limits your daily calorie intake to 3500. When following this diet, the goal is always to avoid eating less or more. There are several reasons why you might want to try this diet. Some of them include:

Weight gain

The most common reason why most people choose this eating plan is that it can promote weight gain. The high amount of calories can contribute to weight gain, making it practical for underweight people who want to gain weight.

Increase food intake

Other people may also consider this meal plan if they want to increase and control their food intake. However, don't agree to this diet if you have an eating disorder and have yet to talk to a professional. Remember that eating disorders are health problems, not lifestyle choices that you can quickly hide.

Over time, they can become serious and develop into fatal diseases such as kidney and heart problems or even death (1). Therefore, it will be helpful if you seek professional advice first rather than taking matters into your own hands.

Increased nutritional support

The 3500 diet plan is a very high calorie meal plan. It may be suitable for people who require additional nutrition, especially if they are undergoing treatment. Even then, you are requested to seek advice first before blindly following such a diet plan.

Vigorous aerobic activity

If you've recently started intense aerobic activity, you may end up sticking to a 3,500-calorie diet. However, it helps your body keep up with the calories it burns during exercise. As always, make this change only after you have received approval from your fitness instructor and healthcare professional.

Protein Shake Recipes

Oats with bananas

Ingredients:

• honey (10 ml);
• milk (200 ml);
• banana (1 pc);
• cottage cheese (120 g);
• oatmeal (50 g).

How to cook:

1. Boil the milk;
2. Pour over oatmeal;
3. Cut the banana into cubes;
4. Place banana, cottage cheese, oatmeal in a blender and blend;
5. Add honey, beat again.

Ricotta with blackberries

Ingredients:

• milk (200 ml);
• kefir (200 ml);
• ricotta (100 g);
• olive oil (15 ml);
• blackberries (100 gr).

How to cook:

1. Heat blackberries in a saucepan until softened;
2. Grind through a sieve;
3. Place berry puree, milk, kefir, ricotta, olive oil in a blender and blend.

Spirulina with apple

Ingredients:

• spinach (2 bunches);
• green apple (1 pc);
• spirulina powder (10 g);
• chia seeds (30 g);
• nut milk (200 ml).

How to cook:

Grind all ingredients in a blender.

Will I gain weight by eating 3500 calories a day?

Some people find it difficult to gain weight, so you may find queries like this on weight gain. However, the reality is that, just like with weight loss, some people need to work a little harder than others to put on a few pounds.

Eating 3,500 calories daily can only help you gain weight if you maintain a calorie surplus. Again, you will gain a few pounds on this diet if you consume more calories than you burn. This means you need to burn less than 3,500 calories.

However, you are not advised to consider such a diet without first consulting a professional. According to the Mayo Clinic, a 3,500-calorie diet may be recommended for underweight people (11). Your doctor may do an assessment test to determine if you are underweight.

In most cases, people lose weight due to poor diet or an underlying health condition. Such people are likely to increase your risk of diseases such as (5):

• Osteoporosis
• Weakened immune system
• Developmental delays
• Infertility
• Malnutrition
• Increased risk of complications during surgery

Note for "skinny" guys

If you are underweight, you should increase your daily diet until you reach normal height and weight levels. For skinny guys, you can set the goal of gaining 1.5 to 3 kg every month until the weight reaches the lower limit of normal. The table will help you determine normal weight based on your body type.

Is it too much to eat 3,500 calories every day?

3,500 calories equal 500 grams of fat. So, based on this, we can say that these calories may be too much to consume in a day. However, you can't just decide how many calories you'll eat per day.

According to nutritionists, daily calorie intake is determined by several factors. Some of these include your weight, height, physical activity, gender, body shape, and overall health (6).

As a general rule, the average man should consume at least 2,700 calories per day, while the average woman consumes 2,200 calories per day (6). When comparing the 3500 calorie limit to the 2700 or 2200 calorie limit, you will notice that the 3500 calorie limit is much higher. So, yes, consuming 3,500 calories may not be much for people who engage in vigorous physical activity.

Sandwich with ham, tomato and cheese

Ingredients for two servings:

• 2 slices of rye bread
• 1/4 medium tomato
• 2 slices of ham (50 g)
• 2 slices hard cheese (50 g)

Cut, fold, eat.

One serving contains: 382 kcal | 24 g protein | 19 g fat | 26 g carbohydrates

Can pregnant women stick to a 3,500 calorie diet?

During pregnancy, women are asked to focus on eating a healthy and balanced diet. This is important because it helps your baby absorb the nutrients needed for healthy growth (4). But how many calories do pregnant women need?

According to WebMD, pregnant women's calorie intake will vary. There is an assumption that a pregnant woman has to eat a lot, mainly because she eats for two or three. However, WebMD denies these claims. Instead, they recognize that the average pregnant woman only needs 300 extra calories each day (4).

However, pregnant women carrying twins may need 3,000 to 3,500 calories each day. So, yes, women who are expecting twins can stick to a 3,500 calorie diet. However, it is imperative to seek advice to find out which caloric diet plan is best to follow.

Again, you will also need to seek advice to determine the correct amount of weight to add when carrying twins. Remember that a 3,500 calorie diet can lead to weight gain, and too much weight gain can be harmful to the health of the expectant mother.

If you gain more than the recommended weight during pregnancy, your baby may be too big. According to the Centers for Disease Control and Prevention, this can lead to complications during childbirth, cesarean sections, and childhood obesity (9).

Afternoon snack

1 medium green apple

One serving contains: 73 kcal | 0.4 g protein | 0.2 g fat | 19 g carbohydrates

Lasagna

Ingredients for 4 large or 6 medium servings:

• 400 g minced pork and beef
• 400 g Bolognese sauce (you can make it yourself)
• 2 large tomatoes
• 2 medium onions
• 2 cloves of garlic
• 30 g butter
• 1 tbsp. with a heap of wheat flour
• 1 tbsp. olive oil
• 1 tbsp. sunflower oil
• 300 g 10% cream
• 8 sheets of lasagne
• 150 g grated hard cheese
• salt, pepper - to taste

Turn the oven on 180 degrees and let it heat up. All vegetables must be washed, onions and garlic must be peeled and finely chopped. Cut the tomatoes into thin semicircles - as for a sandwich.

Place butter and 1 tbsp in a saucepan. olive oil, melt. Gradually add flour and stir until no lumps remain. When all the flour is mixed into the butter, pour in the cream in a thin stream, stirring constantly. Reduce heat to low and simmer until you reach the desired consistency of low-fat sour cream. You should end up with a sauce that is not too runny, but not too thick.

Heat sunflower oil in a frying pan and fry the garlic for 10 seconds, then add the onion. Fry the vegetables for 2-3 minutes, then add the minced meat and fry for another 7 minutes, stirring occasionally. Now add salt, pepper, and Bolognese sauce. Cover with a lid, reduce heat to low and leave for another 5 minutes.

Pour a little bechamel sauce (that white one made from flour, butter and cream) into the bottom of the baking tray, but only just enough to cover the bottom. Place the layers (not boiled), and on them - the resulting minced meat (we don’t regret it!), on the minced meat - tomatoes and grated cheese. For cheese - bechamel sauce. You need to add as much sauce as you think is necessary to make the lasagna juicy. Place the leaves, minced meat, tomatoes, cheese and sauce again on top of the sauce. And repeat until you run out of sheets.

Is it possible to eat 3500 calories and lose weight?

Yes, you can. However, it's not that simple. Keep in mind that losing weight requires you to consume fewer calories than your body burns. So, if you consume 3,500 calories every day, your body should burn more than that amount.

It is difficult for your body to burn so many calories. Let's analyze this by calculation.

According to Medical News Today, a pound of fat contains 3,500 calories (10). The Centers for Disease Control and Prevention advises people who want to lose weight to follow a steady, gradual process. This process emphasizes healthy weight loss and aims to lose at least half a pound or a kilogram per week (7).

To lose a pound of fat, you'll have to lose 500 calories every day (3,500 calories 7 days a week). You can lose 500 calories by eating 500 fewer calories in meals or by exercising. The number of calories lost from exercise depends on the type and intensity of the workout.

Below is a profile detailing the number of calories a 72 kg person can burn in an hour of exercise (2):

• Cycling at less than 10 mph – 292 calories
• Walking – 438 calories
• Dancing in the ballroom - 219 calories
• Low Impact Aerobics – 365 calories
• Running at eight kilometers per hour – 606 calories
• Walking at a speed of 5 kilometers per hour – 314 calories
• Alpine skiing – 314 calories

If you ran at that speed and maintained a calorie deficit, you could lose at least 500 calories every day. Keep in mind that you are simply losing 500 calories per day. To lose 3,500 calories every day, you'll have to do more than just exercise and maintain a calorie deficit, which is very difficult.

In light of this, you can't burn 3,500 calories every day healthfully. This means you won't be able to lose much weight at the end of the month if you're on a 3,500-calorie meal plan.

Approximate power supply diagram

Obviously, the selection of food products, the daily amount of calories and the structure of the diet should be purely individual. However, there are several basic nutrition rules for athletes:

Breakfast: complex carbohydrates + proteins;

2 breakfast (snack): fermented milk products, juice, fast carbohydrates;

Lunch: protein (chicken breast, fish) + complex carbohydrates (vegetables);

Afternoon snack (2 snacks): protein bar, yogurt, low-fat cottage cheese, juice;

Dinner: protein (cottage cheese, hard cheese, eggs are suitable);

2nd dinner (no later than 3 hours before bedtime): you can drink a glass of yogurt, milk, kefir or a protein shake.

Now let’s look at the approximate daily diet for athletes who practice intense physical activity (for example, during preparation for competitions):

Meal 1: juice + banana + oatmeal;

Meal 2: boiled rice + chicken fillet + vegetable salad;

Meal 3: buckwheat porridge + chicken eggs + vegetables;

Meal 4: boiled rice + chicken fillet + vegetable salad;

Meal 5: buckwheat porridge + chicken fillet + vegetables;

Meal 6: boiled rice + eggs + vegetable salad;

Meal 7: low-fat cottage cheese or yogurt.

Important: chicken fillet in the presented diet can be replaced with fish (salmon, salmon, etc.)

As you can see, you can gain your daily calorie intake with the help of simple natural foods - they should form the “backbone” of the diet of an actively training athlete.

How can you stick to a 3500 calorie diet every day?

As mentioned earlier, consuming 3,500 calories is a lot even for very active people. However, there are several methods that can help you reach your daily calorie limit. Some of them include:

Eat more often

Forget about three meals a day if you want to consume 3,500 calories a day. To achieve this goal, you will have to eat small meals frequently. Divide meals equally into five or six meals instead of the usual two or three meals.

People who are underweight may find it difficult to eat all five or six meals a day. This is because they are used to eating small portions and feel full fairly quickly. Talk to your doctor if you are one of these people.

Eating foods that will help you gain weight quickly

If you are following the 3500 diet for weight gain, you will need to consider adding foods that will help you gain weight. According to Medical News Today, some of the nutrient-dense foods you can add to gain weight quickly and safely include (5):

Milk

Anyone looking to gain weight on a 3,500-calorie diet can consume milk throughout the day (5). It offers a mixture of fats, proteins, vitamins, minerals and carbohydrates. The protein content of milk is important for anyone trying to build muscle. This means that milk should not be left out of the 3,500 calories to gain muscle mass.

Rice

A cup of rice contains approximately 200 calories and is a good source of carbohydrates. Carbohydrates are an important food group because they help provide energy to the body. They also promote weight gain and may be effective for underweight people (5).

Red meat

Medical News Today acknowledges that eating red meat can help you build muscle and gain weight (5). Steak contains two vital nutrients that help with muscle development. These include leucine and creatine (5). It also contains fat and proteins, which contribute to weight gain.

Whole grain cereals

Another food you need to add to this meal plan is whole grain cereals. The key word here is whole grain. Some grains are refined and high in sugar and low in complex carbohydrates (5). These cereals should be avoided.

So pay close attention and read the labels on your cereal when shopping at the store. Choose cereals that are high in nuts and whole grains. Make sure they also contain significant amounts of fiber and antioxidants.

Salmon

Salmon is also a great addition to a 3,500 calorie diet for weight gain and muscle development. According to Medical News Today, 100 grams of salmon contains about 180 calories (5). It is also high in healthy fats, which promotes weight gain. You will also benefit from additional nutrients, protein and omega-3 fatty acids.

Taking a smoothie

Smoothies can also help you reach your daily 3,500 calorie limit. All of them are made with ingredients that contain extra calories. When combined, they produce a drink with a medium to high calorie content. It all depends on the elements you choose.

For example, let's analyze how many calories you can get from a fresh fruit smoothie. A 250-milliliter serving of this drink contains approximately 75 calories (3). However, that is if it was made with half a cup of melon pieces, the juice of two oranges, and one cup of fresh pineapple pieces (3).

Talk to your dietitian before trying a smoothie recipe. Keep in mind that some smoothies help with weight loss, while others help with weight gain. Failure to understand this can jeopardize your fitness goals.

Developing a Meal Plan

The only way to be sure you're meeting your daily 3,500 calorie needs is to develop a practical meal plan. With a healthy eating plan, you'll be accountable for all of your five or six meals. Additionally, a meal plan will help you avoid consuming extra calories throughout the day.

Seek help from a registered dietitian when creating your diet plan. This may seem simple, but it requires a lot of attention as you have so many things to consider. For example, you should consider adding foods that meet your daily dietary needs.

Likewise, you should consider adding foods that may promote weight gain if that is your goal. You should also consider healthy foods to gain weight in a healthy manner. Ask a nutritionist to recommend a variety of recipes, especially if you hate soft foods.

Complementing dishes

You will also manage to consume 3,500 calories per day when you start supplementing your food. Add extra healthy foods or toppings to your meals to increase your calorie count. For example, if you have casseroles, you can add cheese.

Likewise, you can add cheese to scrambled eggs. Another addition you can add is milk powder to stews or soups. Remember that these toppings contain calories, which help increase your calorie intake in one particular meal.

Eat more fruits

According to Medicine Net, you need to consume two cups of fruit every day to meet your 2,000-calorie requirement (8). Based on this information, it's safe to say that you need more than two cups of fruit to get 3,500 calories a day.

But what does a two-cup serving of fruit look like? Medicine Net explains that it can contain one small banana, one large orange, and a quarter cup of dried peaches or apricots (8). You will have to eat something extra to increase the portion of fruit needed for a 3,500 calorie diet.

Talk to your dietitian if you are unsure how to make this change. Likewise, let them know about your fruit preferences, dietary requirements for fruits and underlying medical conditions. These three aspects will come in handy when determining which fruits to include in your 3,500 calorie diet plan.

Example of a nutrient intake program

The following nutrient program is provided as a sample and is intended to be used with the muscle building diet suggested above. Modify it to suit your individual needs.

• 6:00 – Get up!
  – 5 grams of glutamine and 5 grams of BCAA.
• 6:30
  – 1 gram of fish oil, multivitamin preparation.
• Noon
  – 1 gram of fish oil.
• 14:30
  – 40 grams of waxy maize (with casein protein shake).
• 15:00 – 30 minutes before training
  – 5 grams of BCAA, 5 grams of creatine, nitric oxide donor.
• 15:30 – Training!
• 16:30 – Post-workout complex:
  5 grams of BCAA, 5 grams of glutamine, 5 grams of creatine, 40 g of waxy maize.
• 17:30
  – 1 gram of fish oil.
• 20:30 — To the side!
  5 grams glutamine, ZMA.

Your choice of beta-alanine.

Promising research has found a synergistic interaction between creatine and beta-alanine. Beta-alanine should be taken every 4 hours at a dosage of 750-800 mg. While taking beta-alanine, it is advisable to take additional taurine. To learn more about the interaction between beta-alanine and creatine, check out Creatine and Beta-Alanine Tandem: The Secret Weapon for Maximum Results.

How effective is a 3500 calorie diet?

While most people may be in favor of this diet, others are not. The difference in opinion is because this eating plan can be used for a variety of reasons. However, it is mainly used for weight gain.

This can be effective for weight gain as it helps maintain a calorie surplus. However, if you have been thinking about using this diet for weight loss, you may experience conflicting results. Thus, it may not be effective for weight loss, but is instead effective for weight gain.

However, this theory cannot be applied to every person. Remember that we have different body types and some may lose or gain weight depending on the diet they choose. So it may not be ideal for everyone.

It would be helpful if you spoke with your doctor to determine the best diet plan that suits your fitness and health needs.