Although heredity does play a role in determining you weight, good weight training and smart diet can help you exceed your genetically determined weight.
Before you start you must make sure that your body mass index (commonly referred as BMI) is less than 18.5 (normal 18.5 -24.9) in which is is it essential that you gain a few pounds to improve your BMI. There are numerous products in the market which help you in gain gain but they have to be backed with a good diet to be effective. Follow these tips go gain weight healthy.
Weight gain diet # 1. You must have heard it many times before but let me repeat it to emphasis on the importance.
The basic principle is you need to consume foods that are more nutritious and high in calories than you spend in a normal day. The approx calorie a normal average male spends with light activity is 2200 similarly for a woman it is 1900. So how many calories one needs? There is no fixed number for this. It varies depending on individual. One has to consider his or her age, weight and also lifestyle. Best practice is increasing your current calories take by additional 300 calories per day and watch. If you are earning 0.5 to 1 pound a week then this should be your calories take. If your weight gain is less than that, increase again by 300 calories and watch. Also it is important to make sure that you are not getting too much of weight too fast. So if you are gaining weight more than 1 pound a week cut down by 300 and strike the right balance.
Weight gain diet 2. Divide and rule
I think it is clear from above point that how important it is to eat more to gain weight. But I hear you say how can I eat all that in 3 meals? I feel so full !. Yes everyone does if we try to eat all that in 3 meals. So, split it to 6 small meals and spread it all through the day. It is best to eat as frequently as 2.5 to 3 hrs.
Weight gain diet 3. Life is full of choices
Be smart while choosing your diet. Add healthy calories to your breakfast with whole grain toast and peanut butter. Avoid fried foods in meals like chicken nuggets and fish sticks. Instead switch to baked chicken and fish, backed potato. Drink healthy drinks like milk and fruit juices instead of sugary soda and coffee. Include more of green vegetables and which add lots of vitamins and nutrition to your meal. Potato and corn can add more calories to your meal.
Weight gain diet 4. Protein is VERY important
Recommended protein take for a healthy weight is same as your weight in grams that is if you are 60 pounds you need to take 60 grams of protein a day.
Include lots of lean meat, sea food, poultry, nuts and seeds. These are the natural foods full of protein. Protein powders and nutritional supplement drinks can also be added as in between meals.
Weight gain diet 5. Snacks it up!
Mid morning and afternoon snacks should be healthy and nutritious not junk. Replace your deep fried French fries, potato chips with nuts and dried fruits. Eat bowl of hot oatmeal with a sliced banana, berries with milk.
Weight gain diet 6. Fluids help too
Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.
It may take few months for weight to actually show. Do not get frustrated and quit if you do not see a drastic change. The body can respond well only for the consistent schedule.