Though individuals who want to shed weight get just about all of the attention, there are a few people who need to put on weight. Although it may sound like an enviable position to be in, being underweight is nearly as unhealthy as being overweight. The first thing to focus on with your weight gain diet is consuming more calories per day, starting with 500 calories extra initially, and if needed increasing to 700 extra calories. Just like any healthful diet program, this needs to feature complex carbohydrates like whole grains, lean protein such as lean beef, and healthful fats like olive oil, coupled with cardiovascular exercise and strength training.
Talk with your health care provider to make sure that there’s not a more serious concern like a B vitamin deficiency, poor protein synthesis or even an underlying disease. The more you work out, the more calories you burn off which means that calorie intake will have to increase. Just like any subject concerning diet, there is much debate. Nevertheless, there is no specific weight gain diet that works for everybody, so you will need to pay attention to your own body to determine what works best for you personally.
Proteins must be increased to one gram per pound of body weight. So if you weigh 150 pounds, it is advisable to consume 150 grams of protein each day. Good sources of protein include meat, seeds, whey and various other dairy products. Protein is made up of amino acids, and these need to be taken in well balanced proportions. Whey and dairy are especially great following workout sessions because the amino acids they include come in two parts: casein, which is rapidly absorbed, and whey, which digests slowly and gives a steady supply of protein.
Not receiving an adequate amount of any single amino acid makes the others unavailable to the body and makes it difficult to increase muscle. Soy protein isolates are generally very high and all of the amino acids are reduced in fat. Whey protein is also easy to include in a shake for an after workout protein boost. Carbohydrates are necessary to provide energy, but simple carbohydrates like sugar should still be avoided. Converting to whole wheat pasta and bread aids to increase glucose and glycogen supplies to the body.
Though fats tend to get a bad rap, they are crucial for good brain function and for the capacity to gain weight. Beneficial fats to use are flaxseed oil, avocados, and oily fish such as sardines, mackerel, and tuna, along with other sources of omega-3 and omega-6 essential fatty acids.
A good selection of fruits and vegetables offers sufficient antioxidants which don’t just keep you healthy they also make it easier to gain weight. Junk foods should still be avoided in your weight gain diet. Being attentive to how your body responds to the new diet can help you to customize it to accommodate your needs.
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