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Avoid fried foods, added sugars, sweets and sugar drinks.
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With the exception of some athletes who exercise for long durations at high intensities, eating 5,000 calories daily often leads to weight gain in adults. In fact, many men and women trying to safely gain weight require fewer than 5,000 calories a day. If you overeat by eating 5,000 calories daily, cut back the next day - or boost physical activity -- to help break the pattern and avoid unwanted weight gain.
General Calorie Requirements
To maintain healthy body weights, many adult men require 2,000 to 3,000 calories daily and women generally need 1,600 to 2,400 calories a day, suggests the Dietary Guidelines for Americans 2010. Therefore, eating 5,000 calories daily will likely lead to rapid weight gain in many adults, even those who are active -- meaning they participate in physical activity equivalent to walking more than 3 miles daily.
Weight-Gain Calorie Needs
To effectively gain weight without feeling sluggish or bloated, add 500 to 1,000 calories to your daily diet, suggests Registered Dietitian Elena Blanco-Schumacher in the January 2008 issue of вЂњToday's Dietitian.вЂќ Based on this recommendation, many women seeking weight gain need between 2,100 and 3,400 calories daily -- depending on their activity level -- for weight gain, and many men require between 2,500 and 4,000 calories daily for safe and effective weight gain. Participating in resistance-training exercises regularly will help you gain lean muscle mass instead of just body fat.
If you're eating 5,000 calories daily because of emotional reasons -- such as stress, depression or boredom -- rather than hunger, ask a medical professional for advice. Weight-control Information Network reports that uncontrolled overeating, or binge eating disorder, is the most common eating disorder in the United States, and suggests people with this disorder seek help from a psychiatrist or psychologist to avoid rapid weight gain, obesity and related conditions -- such as heart disease and diabetes.
If you're eating 5,000 calories daily and gaining unwanted pounds, a few strategies may help you cut back. Try going for a walk when you feel anxious, bored, stressed or depressed. Drink a glass of water before each meal to create fullness from fewer calories. Because protein increases satiety and energy expenditure, boost your intake of protein-rich foods -- such as low-fat dairy foods, egg whites, lean meats, seafood, soy products, legumes, nuts and seeds. Eat plenty of high-fiber foods, which also boost satiety, such as whole grains, fruits and vegetables.