Weight gain does not mean gaining body fat which will have an adverse impact on your health. Gaining weight in a healthy manner is to indulge in a diet plan for weight gain which promotes the growth of lean muscle mass.
Weight gain diet chart
For pumping up real fast, you would probably have to resort to a diet plan for weight gain along with specific physical training. Whereas the exercise part should be best left to a trained personal instructor, the diet should be charted with the help of a qualified nutritionist.
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Calorie intake
The idea is to include healthy, fat free, yet high calorie items in your daily diet. You need to take into account your current weight, your age, the amount of weight you are looking to gain and your metabolic rate for an accurate assessment. There are several calorie calculators available online, which can be made good use of. Your dietician would be the right person to guide you on this.
Protein intake
WHO states that a normal healthy person should require around 56g of protein each day. The FDA outs this number at 50g and the RDA states 51g as ideal. According to some, daily protein allowance should be no less than 2g per body weight. Therefore, you need to discuss your options with an expert professional before arriving at a conclusion.
Carbohydrate intake
Carbohydrates are an essential part of your diet plan for weight gain. You would need to consume healthy sources of carbohydrates such as brown rice, whole wheat breads, pasta and potatoes for energising your muscles.
Fat intake
Your fat intake should always comprise of good fats. Good fats would include mono-saturated fats, essential fatty acids and polyunsaturated fats. Some of the popular sources include nuts, avocados and oily fish.
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