Nutrition for weight gain

Diet for weight gain

To gain weight, you need to adjust the power to weight gain .

You need to consume each day more calories than you burn your physical activity. Start with calorie counting to determine the total number of them.

To do this, start to conduct food diary for a week to find out how many calories you normally eat in a day.

Add at least 500 extra calories a day to gain weight a healthy way and slowly, about 0.5 pounds per week.

It is believed that a daily intake of calories is about 33 times greater than your weight. So, if you weigh 60 kg, the calorie intake is about 1980 calories a day (60h33 = 1980). To gain weight, you should increase your daily intake of calories, for a start, to 45-48 times your weight. Ie it turns out that with the weight of 60 kg your diet for weight gain should include daily 2700 calories (60h45 = 2700)

What you need to gain weight

Increase the portion size at each meal to gain weight.

Eat at least three meals a day, plus a few high-calorie snacks in between.

Add healthy carbohydrates, proteins, and unsaturated fats in the diet. This products such as olive oil, peanut butter, honey and wheat.

Increase your intake of starch and whole grain breads. People who use these products, it is easier fat.

You can increase the weight training. Muscles weigh more and thus you increase your weight by a few pounds.

Enjoy dessert with suppl ingredients: milk, trans fats, margarine or vegetable oil. Avoid saturated fats, which can cause health problems.

Drink a dietary supplement between meals to help you gain weight.

Buy a high-calorie juices such as grape, apple, cranberry and pineapple.

In the recipes of soups and porridges replace the water with milk.

When you drink milk, then add the powdered milk (up to 1% by volume) to increase the calories and protein.

Wherever you are, always keep on hand nuts, seeds and raisins, it will help you gain weight.

Do not go more than 2 or 3 hours without eating, snacking something.