How can one achieve a caloric surplus?

To achieve a caloric surplus, it is essential to consume more calories than the body expends. This principle is fundamental in nutrition and metabolism, as caloric balance determines whether an individual gains, loses, or maintains weight. When more calories are consumed than burned through daily activities and metabolic processes, the excess energy is stored as fat or muscle, resulting in weight gain over time.

Choosing this approach is particularly relevant when aiming to bulk up in weight, whether for athletic training or other health goals. It requires careful tracking of caloric intake and expenditure, incorporating energy-dense foods that can help increase the overall caloric intake effectively.

Other options, while having their own merits in a balanced diet and lifestyle, do not directly contribute to achieving a caloric surplus. Balanced meals focus on providing essential nutrients rather than simply increasing calorie intake. Increasing physical activity generally leads to greater calorie expenditure, which works against achieving a surplus unless intentionally compensated for with additional food. Fasting periodically is a practice that typically results in a caloric deficit, as it limits the time during which calories can be consumed. Therefore, the most straightforward and effective strategy for achieving a caloric surplus is focusing on consuming more calories than the body burns.