Among the people who are concerned about their diet, there are few who would even want to adopt a diet that would help them increase weight, instead of decrease it. Some people are too lean, and wish to look better by putting on some weight. For them, it is necessary to go high on the daily calorie intake. The amount of calories consumed should be lesser than the amount taken in. lean and thin people need to take in extra amounts of calories, until they reach the weight of their desire.
Basal Metabolic Rate
Taking in extra calories would depend upon the BMR of the individual’s body. At times, plenty of calories need to be taken in because the BMR is so high that even if they consume extra calories, they do not put on sufficient weight. A high protein diet should be taken, which is high in animal proteins, consumption of dairy products should be regular, complex carbohydrates need to be taken in, as they help gain weight, and are digested at a slower pace. Eating at more frequent intervals helps gain weight too, and for these frequent meals, it is necessary to ensure that all the food items taken in are health foods, and not a pile of junk food. Junk would only add up the empty calories, and adversely affect the health.
Foods That May Help Gain Weight
Unsaturated fats are important for the body. Fish is an important food item that should be taken in at least twice a week. It would give the body its required proteins, as well as keep low on the cholesterol levels. Despite the fact that weight is to be put on and not cut down, it is still important to gain the calories from health foods, such as lean meats, fish, as mentioned earlier, poultry, nuts, seeds, and legumes. Carbohydrates may be obtained from fruits and vegetables, and whole grains. The oils in which foods are cooked should be olive oil, sunflower oil, or canola oil, which contain the healthy unsaturated fats.
There are some weight gain diets which focus on the ratios of the calorie-adding nutrients, like proteins, carbohydrates and fats. The ratio of these nutrients affects the amount of weight that an individual may put on. A general ratio that is believed to work well for weight gain is protein, 20-50%, carbohydrates, 30-60%, and fats, 20-30%.
High-protein foods – addition of health foods is essential to the meals. Proteins add to the mass of muscles. This adds up to the weight of the individual. For breakfast, add one slice of whole-grain bread, and peanut butter. Baked fish or chicken could be added to the meals, instead of fried foods. Fried items would not help gain weight; instead they would just make you unhealthy. High-protein foods include, fish, eggs, dairy products, and beans.
Carbohydrates – carbohydrates take a longer time to digest. This means that complex carbohydrates would help gain weight, because the calories taken in would take a longer time to burn. If calories are burned fast, weight is reduced.
Snacks – for snack time, it is necessary to incorporate nuts in the diet, in place of burgers or other similar junk items.
Beverages – health drinks such as milk are important for you. Do not take in packed fruit juices as they contain unhealthy sugars, instead, opt for fresh juice extracts.
Vegetables – fruits and vegetables and legumes are important on a daily basis, along with one serving of protein per meal per day.
You have to make sure you add nutrition to the body, and not just add up the calories. Whatever foods you add, should be a form of nourishment, and not contribute to ill health. Normally there are three meals throughout the day. You can increase it to having five to six meals a day, having three large and three small meals. This would help add up the calories.
Apart from food items, protein powders and supplements can be consumed too, for extra calorie intake. These may be added to milk for the extra calories. Meals should be taken in larger proportions, and health foods should never be substituted for unhealthy foods such as fries. Exercising is also important alongside, to gain weight. All calorie intakes and activity schedules should be properly noted, and whatever best suits you, should be continued for future. Since everyone’s body is different, so are the effects of various diets on the body. Not everything suits everyone.
Keeping the above elements in mind, one should adapt to changes that may best benefit him, and also keep him in optimal health for longer.