Although men and women who want to shed weight get just about all the attention, there are some people who wish to put on weight. While it sounds like an enviable position to be in, being underweight is almost as unhealthy as being overweight. The very first thing to focus on with your weight gain diet is eating a lot more calories per day, starting with 500 calories extra at first, and if required increasing to 700 added calories. Just like any healthful diet program, this needs to include complex carbohydrates like whole grains, lean protein like lean beef, and healthful fats like olive oil, in addition to cardiovascular exercise and weight training.
Talk with your health care provider to be sure that there’s not a much more serious issue like a B vitamin deficiency, poor protein synthesis or an underlying disease. The more you work out, the more calories you burn so calorie consumption will need to increase. As with any topic regarding diet, there’s a lot of debate. Nevertheless, there’s no specific weight gain diet that will work for everyone, so you will need to pay attention to your body to determine what will work best for you.
Proteins need to be increased to one gram for each pound of body weight. So if you weigh 150 pounds, you need to consume 150 grams of protein on a daily basis. Beneficial sources of protein include meat, seeds, whey and other dairy items. Protein is composed of amino acids, which should be taken in well balanced proportions. Whey and dairy are especially great right after workouts because the amino acids they contain come in two parts: casein, which is quickly assimilated, and whey, which digests gradually and gives a steady source of protein.
Not receiving a sufficient amount of any individual amino acid makes the others inaccessible to your body and will make it difficult to develop muscle. Soy protein isolates are very high and all the amino acids are low in fat. Whey protein is also very easy to include in a shake for an after workout protein boost. Carbohydrates are essential to provide energy, however simple carbohydrates such as sugar will need to still be avoided. Switching to whole wheat pasta and bread will help to improve glucose and glycogen supplies to your system.
Even though fats tend to get a bad rap, these are vital for good brain function and for the ability to gain weight. Good fats to use are flax seed oil, avocados, and oily fish such as sardines, mackerel, and tuna, in addition to other sources of omega-3 and omega-6 fatty acids. A good variety of fruits and vegetables supplies ample antioxidants which not only keep you healthy but they assist you to gain weight. Junk foods must still be avoided in your weight gain diet. Paying attention to how your body responds to the new diet plan can help you to tailor it to fit your needs.
Author: Russell StriderThis author has published 2 articles so far.