Although individuals who want to lose weight get just about all the attention, there are some individuals who need to put on weight. Despite the fact that it sounds like a very enviable position to be in, being underweight is just about as unhealthy as becoming overweight. The very first thing to focus on with your weight gain diet will be eating more calories every day, starting with 500 calories extra at first, and when required increasing to 700 added calories. Just like any healthful diet plan, this needs to consist of complex carbohydrates like whole grains, lean protein such as lean beef, and healthful fats such as olive oil, coupled with cardiovascular workouts and strength training.
Seek advice from your health care provider to ensure that there is not a much more serious problem such as a B vitamin deficiency, improper protein synthesis or an underlying disease. The more you work out, the more calories you burn so calorie consumption will need to increase. Just like any topic regarding diet, there’s much debate. However, there is no specific weight gain diet that actually works for everyone, so you will need to pay attention to your own body to see what works best for you.
Proteins will need to be increased to one gram for each pound of body weight. So if you happen to weigh 150 pounds, it is advisable to take in 150 grams of protein every day. Good sources of protein can include meat, seeds, whey and other dairy items. Protein is made up of amino acids, which should be taken in well balanced proportions. Whey and dairy are especially good following workouts because the amino acids they include are in two parts: casein, which is rapidly assimilated, and whey, which digests slowly and offers a steady source of protein.
Not receiving an adequate amount of any individual amino acid makes the other ones inaccessible to the body and can make it difficult to increase muscle. Soy protein isolates are generally very high and all the amino acids are reduced in fat. Whey protein is also easy to use in a shake to get an after workout protein boost. Carbohydrates are necessary to supply energy, however simple carbohydrates like sugar must still be avoided. Converting to whole wheat pasta and bread aids to increase glucose and glycogen supplies to your system.
Though fats tend to get a bad rap, these are crucial for good brain function and for the ability to gain weight. Beneficial fats to include are flax seed oil, avocados, and oily fish like sardines, mackerel, and tuna, in addition to some other sources of omega-3 and omega-6 fatty acids. A good variety of fruits and vegetables offers sufficient antioxidants which not only help keep you healthy but also help you gain weight. Junk foods must still be avoided in your weight gain diet. Paying attention to how your body responds to the new diet can help you to customize it to accommodate your requirements.