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Underweight /Weight gain |
Weight gain remedy
Hi i am 19 year old weight 50kg height 5.7" how can i gain weight
(March 3, 2011)
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Weight Gain Foods
There is a wide range of information available on how to lose weight. But what about those who wish to gain weight? There are plenty of people out there who are underweight due to various reasons. Genetics, nutritional deficiencies, stress, underlying medical conditions, eating disorders and rigorous exercise regimens can all cause an individual to remain thin. For those seeking advice on how to gain weight, here are some helpful weight gain tips.
It is obvious that those who wish to put on weight must eat more.
The number of calories one consumes must be more than the number of calories one expends. But for this to have a positive effect, calorie intake must be done in a controlled way. Firstly, you need to monitor the number of calories you consume on a daily basis before making any dietary changes. It is important to be exact when doing this as it significantly influences the changes you will need to make in your diet. Also, weigh yourself and note it down. The next step is to increase calorie consumption by 300-500 calories per day. For instance, if your daily calorie intake was 1500 calories, increase it to about 2000 calories. One of the most important healthy weight gain tips is to divide your daily meals into many smaller meals and have them more frequently during the day. This is because many underweight individuals tend to have smaller appetites and may find it difficult to consume three large meals. Having smaller meals throughout the day also keeps the digestion process steady. When eating to gain weight, it is essential to pay attention to the kind of foods you are consuming. Avoid eating processed and junk foods as these are loaded with fats. You will put on weight eating these foods, but it will be unhealthy weight comprising mostly of fat. A healthy weight gain diet plan should consist of only 20 to 40 percent fat, 20 to 50 percent carbohydrates and 30 to 50 percent protein. Also the fat intake should come mainly from essential fatty acids. Weight gain foods include protein rich foods such as poultry, soybeans and fish; carbohydrate sources such as whole grains, legumes and vegetables and fat sources such as olive oil, nuts and fish oils.
Weight gain and diet is closely related, but one also needs to exercise regularly. Weight training is beneficial for those who wish to gain muscle mass. It is important not to exert the body too much while exercising. Many a time, people who have difficulty in gaining weight, spend a great deal of time working out. However this only results in excess calorie burning. The muscles are also likely to get over-worked and may stop responding to exercise. There are many weight gain supplements available in the market which aid in muscle building. However it is essential to consult a doctor before taking any of these supplements. A beneficial weight gain remedy is to add fruit smoothies into your daily diet. This is a good way to pack in some extra nutrients and healthy calories.
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Submitted by E L on March 3, 2011 at 11:08
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Weight Gain Tips Gaining weight is a much easier task then loosing one, so be calm and follow these simple tips mentioned below –
- According to your height your weight should be about 15 kg more, set a goal to achieve ½ kg per week and not more. For that you will have to make conscious effort to eat.
- Have small caloric dense meals at frequent intervals, if before you used to have 3 main large meals then now gradually increase the number of meals.
- Start your day with a heavy breakfast with a bowl of cereal, milk, nuts, some sprouts and a fruit. Some food options with high calories include all kinds of nuts like roasted groundnuts, cashew nuts, pistachio nuts, almonds, dry fruits like raisins, dates and dried figs. Make sure to have a handful of these (any according to your choice) in a day.
- Add caloric dense shakes like fruit milkshake, dry fruit milkshake or simply add nuts on any shake you like to add on calories.
- Have a balanced meal which includes servings from cereals, pulses, dairy products, egg or poultry. Eggs, poultry, fish and meat will also take care of the protein which is required to build muscle mass.
- Exercise. When you start any activity first 10 days you would fell that you are losing weight but gradually as the muscle would build up you will see the difference.
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Submitted by S M on April 2, 2008 at 06:54
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