How To Gain Weight
May 18, 2009
How to Gain weight
While almost everybody is freaking out because of their weight and want to lose it but there are some people who want to gain weight as they are naturally thin. So, it becomes necessary for them to gain weight and look good and healthy.
Tips for gaining weight
If you want to gain weight in healthy manner then it’s very necessary for you to eat high calorie yet nutritious food. Basic formula for gaining weight is to consume more energy than you spend.
First of all calculate the total calories that you eat normally. Don’t change your routine and check your weight also. Next step that you have to take is eating 500 calories extra than you daily do.
Eat 5-6 times a day instead of eating 3 times a day. Divide your meals in three large meals and three small meals and eat them alternatively. Make sure to separate these meals with a gap of at least 3 hour so as to digest but don’t remain without food for 5-6 hours.
Go to gym and exercise regularly. Exercise is very important for keeping your metabolism high, so do it properly. If you don’t know than ask your instructor. Do Weightlifting and resistance training exercise as they will help you to increase your muscle mass, which in turn will increase your metabolism.
If you don’t want your existing muscle to break down because of deficiency of amino acids than include protein rich food (proteins are made up of amino acids) in your diet. As you are doing exercise, so you will need more of amino acids.
For proteins eat fresh and canned fish, lean cuts of red meat, chicken, turkey, low fat milk and yogurt, low fat cottage cheese, egg whites, soy products and whey protein powder, unroasted nuts and seeds.
Include plenty of unrefined carbohydrate in your diet in the form of whole meal bread, potatoes, brown rice, pasta, couscous, fresh and tinned fruit and dried fruit.
You should cut down on fried and fatty food but some fats are important for your ability to gain weight and for your well being. Fats that you need to include in your diet are monounsaturated and polyunsaturated fats and omega-3 essential fatty acids found in olive oil and avocados, oily fish, flax, sunflower, and safflower and cod liver oil and some raw nuts.
Eat lot of fruits and vegetables as they are the richest source of minerals and vitamins. One of the best muscle foods is milk.
Keep checking your weight after every week. You will notice the increase in your weight but a time will come when it will not increase. If it happens for at least 2 weeks than add 250 calories a day.
Example of Weight Gain Diet
Breakfast includes Banana shake or banana and milk, granola, chopped nuts, whole-grain toast, fruits (less in juice form).
Lunch includes a can of tuna in oil, a handful of olives mixed with salad leaves, ½ an avocado, 2 teaspoons of olive oil and a tbsp of sesame seeds, and whole grain crackers.
You can have snacks in-between meals but avoid fatty or fried food.eat something healthy and nutritious like fruits, salad etc.
Comments
Got something to say? Join the conversation and leave a comment below.