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Weight Gain Diet – How to Gain Weight by Eating Right
While genetics do play a role in determining your weight, good weight training and a sensible diet can help you exceed your genetically determined weight.
Before you start, you must ensure that your body mass index (commonly known as BMI) is less than 18.5 (normal value 18.5 -24.9), which is essential to improve your BMI. There are many products on the market that can help you gain weight, but they must be accompanied by a good diet to be effective. Follow these tips to gain weight healthily.
Weight Gain Diet #1. You must have heard it many times before, but let me repeat it to emphasize its importance.
The basic principle is that you need to eat foods that are more nutritious and higher in calories than usual. Normal men consume about 2,200 calories for light activity and 1,900 calories for women. So how many calories does a person need? There is no fixed number for this. It varies from person to person. A person must consider his or her age, weight and lifestyle. Best practice is to increase your current calorie intake by 300 calories per day and watch. If you’re gaining 0.5 to 1 pound per week, that should be your calorie intake. If your weight gain is less than that, add another 300 calories and watch. It’s also important to make sure you don’t gain too much weight too quickly. So if you’re gaining more than 1 pound per week, lose 300 pounds and strike the right balance.
Weight Gain Diets 2. Divide and Conquer
I think it’s clear from the above points how important eating more is for gaining weight. But I hear you say how can I eat all of this in 3 meals? I feel so full! Yes, everyone would do that if we tried to eat all of them in 3 meals. So break it into 6 small meals and spread it out throughout the day. It is best to eat every 2.5 to 3 hours.
Fat gain diet 3. Life is full of choices
Be smart when choosing your diet. Add healthy calories to your breakfast with whole grain toast and peanut butter. Avoid fried foods such as chicken nuggets and fish sticks with your meals. Instead, grilled chicken and fish are served with potatoes. Drink healthy beverages like milk and juice instead of sugary sodas and coffee. Include more green vegetables, which can add a lot of vitamins and nutrients to your meal. Potatoes and corn can add more calories to your meal.
Weight Gain Diet 4. Protein Matters
The recommended protein intake for a healthy weight is the same as your body weight in grams, so if you weigh 60 pounds, you need 60 grams of protein per day.
Include plenty of lean meats, seafood, poultry, nuts and seeds. These are natural foods rich in protein. Protein powder and nutritional supplement drinks can also be added between meals.
Weight gain and weight loss method 5. Eat snacks!
Morning and afternoon snacks should be healthy and nutritious, not junk food. Use nuts and dried fruit instead of fried chips and chips. Have a bowl of hot oatmeal with sliced bananas, berries, and milk.
Weight Gain Diet 6. Fluids Help Too
Drink plenty of fluids that provide nutrients and calories; milk, fresh juices and energy drinks are good examples.
It can take months for the weight to really show. If you don’t see drastic changes, don’t get discouraged and quit. Only with a consistent schedule can the body respond well.
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