While a majority of us struggle with weight loss, the plight of those who struggle lifelong to gain weight goes unnoticed. How many times have you heard, “Be thankful that you are naturally so thin”, when in fact, you will do anything to put on a few kilos? A proper weight gain diet can help you remarkably, when supplemented with a weight gain training regimen. Let us outline the fundamentals of weight gain nutrition plan so you know exactly what to eat.
If you are serious about gaining weight to have a nice physique that enhances your personality, eating cheesy burgers with fries in not the right approach. Not only is it bad for your heart health, an unhealthy diet will result in excess weight only around your belly once you cross 30 and your metabolism goes down.
To keep your metabolism revved up and to ensure that you eat quality nutritious food that helps you gain weight naturally, try a healthy meal plan. And make sure you go to the gym for weight training 3 to 4 times a week. At the gym, push and lift like every single rep matters, because in truth, it really does. And when at home, make sure that every meal you cook takes in to consideration your need for extra calories, which must come from good quality foods, and not from only high fat foods.
Weight Gain For Dummies Explained
There is a reason you cannot gain weight. The reason is that your body has super fats metabolism, and you quickly burn all the calories you eat. So to gain weight, you need to increase your calorie intake. But that doesn’t mean you eat anything and everything. For the right kind of weight gain that packs on more muscle than fat, you need a good diet plan. It may be essential for you to count calories initially, to ensure you are on the right path. But once you have set a rhythm and understood the basics of weight gain, the right amount of food you need to gain weight will naturally to you.
Start with eating at regular intervals. Since you have a fast metabolism, you need to fuel your body with a small meal every 3 hours. This way, your body will digest each meal properly and absorb all the nutrients. Aim to eat about 3500 calories a day – with each major meal being 700 to 800 calorie and the snacks in between being 300 to 400 calories. Drink 2 liters of water every day to stay hydrated and make sure your nutritional plan take sin to account the many vitamins and minerals that are essential for healthy weight gain.
We are going to talk about the 3 major macronutrients in your diet today – Protein, Carbohydrate ad Fats and how you can create a diet chart that includes proportions of each of these three.
The recommended amount of protein intake for a regular person is 0.8gm per kg weight. But this is just for a person who leads a sedentary lifestyle and doesn’t want to build more muscle mass. For those who go to the gym, it is recommended to eat 1.5gm of protein per kg body weight. But since you have specific weight gain needs that require you to eat more calories that what your body ideally needs, you should aim to eat 2gm of protein per kg body weight fir an ideal weight gain diet. So if you weight 50kgs, you need to eat 100 grams of protein every day. For weight gain, nothing is more crucial than protein, as it consists of amino acids which are the building blocks of our body. There are 20 amino acids in total, 8 of which are essential amino acids and must come from the food we eat. As you weight train, your body demands more amino acids for muscle development and muscle repair. If you don’t eat enough proteins and concentrate more on carbohydrate or fats, your body will break down the existing muscle mass for amino acids. And that is highly undesirable, since the aim of this diet is to gain more muscle mass.
Good sources of proteins are lean meats, fish, eggs, legumes, soy products, whey powder and low fat dairy products like milk, cheese and yogurt. If you are vegetarian, concentrate more on cottage cheese, soy and legumes to get your daily dose of protein.
Only because carbohydrates don’t help you build muscle, doesn’t mean you can omit them and survive on just proteins. In fact, carbohydrates are very important for weight gain diets; especially because they are broken down by the body in to glucose and glycogen which release instant energy that will fuel your workout. So, in an indirect way, carbohydrates are helping you build muscle. Make sure you don’t eat too many refined carbohydrates, but instead choose complex carbohydrates that are high in fiber and digest slower.
Good sources of complex carbohydrates are brown rice, wheat flour, wholegrain breads and pasta, potatoes and fresh fruits and vegetables. Fruits and vegetables are especially important, as they also contain high levels of vitamins and minerals, which aid your body in well rounded weight gain.
1 gram of fat contains twice as many calories as 1 gram of protein or 1 gram of carbohydrate. So it obviously makes sense that you include lots of healthy fats in your body, which increase your caloric intake and promote muscle building. But what are good fats? Good fats are monounsaturated fats and polyunsaturated fats. Fats like trans fats and hydrogenated saturated fats like butter and ghee are not healthy; they affect heart health and have many other negative impacts on your body. It is best to depend on mono & poly unsaturated fats for your daily fat needs.
Monounsaturated fats are found in Olive oil, flaxseeds and avocado and Polyunsaturated fats are found in sunflower oil, safflower oil, oily fish, nuts and cod liver oil. Also, EFAs or Essential Fatty Acids, more popularly known as Omega 3 and Omega 6 fatty acids, are a must in any weight gain diet. These are found in most of these sources, including oily fish and play a huge role in muscle building.
Is It Enough To Eat A Nutritious Weight Gain Diet?
No, it isn’t enough to only eat the above mentioned weight gain diet, if you don’t supplement it with regular weight training exercise. You might gain weight without going to the gym, but over a period of years you will notice all this weight is concentrated around your abdomen, hips and thighs, and is more of a disproportionate fat gain than muscle gain. There are also chances you don’t gain weight at all, because your body will have no need for so many calories and will simply release it out in excreta.
To make sure that you have a proportionate weight gain in the form of muscle mass and not fat, you must aid this weight gain diet with weight training exercises.