The key to formulating any meal for weight gain is to concentrate on a sensible blend of complex carbohydrates, lean protein, and healthy fats. When attempting to gain weight, it is often beneficial to eat multiple small meals per day, rather than a few large meals.
Most doctors agree that to gain weight in a healthy fashion requires eating calorie dense yet nutritious food. An example of a breakfast while on the weight gain diet includes granola, chopped nuts, a banana, milk and juice. You are also allowed snacks spaced mid-way between meals, and must eat a sensible dinner. The key to formulating any meal for weight gain is to concentrate on a sensible blend of complex carbohydrates, lean protein, and healthy fats. When attempting to gain weight, it is often beneficial to eat multiple small meals per day, rather than a few large meals. Especially when coupled with exercise, eating multiple small meals encourages your body to use the calories to build lean tissue (muscle).
How to Gain Weight
1) Count how many calories you eat in a normal day. Do not change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.
2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.
3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits, read the workout routines and splits section.
4) At the end of that week, weigh yourself. You will notice you are gaining just after one week! Now, do not expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you are putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Do not sound like much? You can be gaining 5-8 pounds a month!
5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you have not gained weight for at least 2 weeks, add an extra 250 calories.
Diet to Gain Weight
The following diet for gaining weight can supply those extra calories.
a) Milk Group: milk, cheese, yogurt, cottage, cheese, ice cream.b) Meat Group: meat, fish, poultry, eggs, dried beans and peas, nuts.c) Vegetable Group: fresh, frozen, canned, juiced vegetables.d) Fruit Group: Fresh, frozen, canned, dried, juiced fruits.e) Grain Group: Cereals, breads, rolls, pasta, muffins, pancakes, grits, rice.
Alcohol can also be taken in small sips, perhaps before meals, as it may help improve your appetite. Alcohol must be taken after your doctors permission only. If you like oily food then tries adding some vegetable oil or vegetable margarine to your food, particularly to mashed pulses, salads and potatoes. Go for fried foods if you love eating it.
Avoid Caffeine and NicotineCaffeine and nicotine are good stimulants and help to increase the metabolism of our body. Avoid having these stimulants in excess quantity to help your body retain maximum nutritional value from what you eat.
Eat FrequentlyIf you have food just for one or two times than it slows down the weight gain since it makes you feel that your stomach is full. Go for smaller meals and snacks throughout the day since it increases the food intake of our body.
Exercise While doing exercise it should be done such that muscles are stretched out. You do not have to do it excessively; rather you must subject your body to out of the ordinary stress each work out to grow muscle and to gain weight.
Inborn factors can play a large role in physique. If our parents are thin means we have less chance to put on weight. Many non-nutritional factors can also contribute to low body weight, such as stress or nervous tension. Good nutrition, rest, relaxation and regular exercise help in increasing body mass. So be happy and eat healthy food after all Health is wealth.
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