diet to increase weight
While obese people try hard to shed weight there are thin people who try desperately to gain weight. Gaining weight for thin people may be as difficult as it is for a fat person to lose weight. While losing weight involves cutting down on extra calories, gaining weight necessitates the intake of extra calories. However, you this weight gain also needs to be combined with proper exercise so that the weight gain is not just in the form of fat but muscle too.
For this, you need to eat the perfect diet to increase weight. In order to gain weight, you need to eat at least 3,500 calories each day. This is definitely above the recommended daily requirements prescribed by health experts for weight maintenance. This requirement may differ depending on the person’s size. Thin people may need very less calories to maintain their weight as compared to fat people. If you consume more than the prescribed amount of calorie requirement, you will gain weight.
Most people manage to eat at least three meals on a daily basis. Since you wish to increase your weight, you need to eat more often to increase the intake of calories. Aim to consume at least five to six meals on a daily basis. Make sure you consume food that is rich in lean protein and low on fat. The extra calories must come from the carbohydrates that you consume. It is a good idea to consume at least one lean protein source and one complex carbohydrate source for each meal. Eating about every two to three hours is the best way to add to your weight.
A diet to increase weight must include lean proteins like chicken, tuna, lean beef, turkey, egg whites, nuts, and fish. For complex carbohydrates you can include oatmeal, potatoes, corn, pasta, yams, peas, barley, brown rice, bread, grains, rice cereal, amaranth, quinoa, buckwheat, maize, and pasta. Basically all food items rich in starch are a good source of complex carbohydrates for a diet to increase weight. In addition to this, make sure you include lot of vegetables and fruits in your diet.
In addition to following a diet to increase weight, a little weight training will help you in gaining muscle weight and will ensure that the weight gain is not from fat. By following the right diet for weight gain and by lifting weights you will ensure that the body weight is properly distributed and there is no flab. Also lifting weights will increase your appetite and by eating well, you will provide the proper energy for your muscles to grow.