Diet for weight gain
Phase No. 1 (diagnostic)
Before you decide on a diet, be sure to get tested. Excessive thinness may indicate the presence of certain health problems (for example, it could be thyroid disease or gastrointestinal tract). Weight loss is common among people exposed to stress. It can be observed in the infestation. Do not forget about such problem as cancer. Only after eliminating the cause of weight loss, you will be able to recover.
Step 2 (computing)
If the survey did not reveal any abnormalities, you should find out what weight you should gain and what period of time this should take. To calculate ideal weight in the online mode (there are calculators weight). Making the necessary data (age, height, gender, volume of wrist) you will get the result. The simplest variant of calculations: growth – 110 (for people up to 40 years) and height 100 (after 40 years). After determining your ideal weight, subtract from this figure your actual weight. It is important to remember that to dramatically increase the mass of the body is fraught with serious health problems. To get better you have to gradually (about 1-2 kg per month or 250-500 g per week).
Now we need to calculate the optimal caloric intake – this will also help the online calculators (you need to enter the necessary data – gender, initial weight, height, level of physical activity). To get better, you will have to increase this number by 200-300 calories and eat in this mode, controlling the outcome (weigh yourself in the morning and get the results in the table). If you recover too quickly, reduce the number of calories, and almost if not better – increase. In sports diets designed for weight gain, it is recommended to observe the following rule: per 1 kg body weight must not be less than 40 kcal (in a fast metabolism this figure increases to 60-70 kcal per 1 kg of body weight).
a Diet that helps to gain weight, should contain optimum amount of proteins, fats and carbohydrates. When calculating the value of protein using the following indicators: for women — 1,3-1,4 g/1 kg for men and 1.4-1.5 g/1 kg active sports you should increase this rule: for women it will be 1.5 g/kg for men and 1.6-2 g/kg (the maximum rate is 2.2-2.5 g/1 kg). The norm fat: 1-2 g/1 kg of body weight (depending on the degree of physical activity). Rate of carbohydrates: 4.5 to 5.5 g/1 kg of body weight (average physical activity) and 6.5-9 g/1 kg of body weight – during active sports.
Stage # 3 (intake of diet)
What products should be included in the diet diet for weight gain? First of all, it is the proteins contained in different types of meat, fish, poultry, and seafood, milk, dairy products. Athletes should pay attention to the sports cocktails (proteins and gainers – mixture of protein and carbohydrates). Preferred sources of carbohydrates – all kinds of cereals, vegetables, fruit. It is useful to enter into the diet of muesli bars and branny bread (they bring not only calories, but also provide useful elements – in particular, fiber). Cakes and white bread to get involved is not recommended, though and to abandon them is not necessary. From the whole range of fats preference should remain for butter and various vegetable oils. Also sources of fatty acids are seeds, nuts, avocado, fish oil (capsules). Margarines and high-melting fats are not useful – they should not be abused. It is not recommended to forget about dairy products – they are also quite fat. You need to eat fractionally 4-6 times a day.
• the First Breakfast: oatmeal made with milk with raisins and honey sandwich with butter and cheese, tea with milk
• Second Breakfast: juice and a biscuit
• Lunch: soup, slice of bread, mashed potatoes, baked in foil fish, vegetable salad, dressed with sour cream, fruit juice or compote
• Snack: warm milk and cookies
• Dinner: a portion of buckwheat porridge with butter, meatballs, vegetable salad with sour cream, tea
• Before bedtime: milk drink
Diet for weight gain should be individually – only by the necessary calculations and constantly monitoring of the result, it is possible to get better without harm for health.