One must realise the benefits of ideal weight, foremost being healthy being. Among all methods to gain weight, intake of appropriate foods and structuring a dietary plan is the essence.
In order to put on weight and bulking up, appropriate calorie intake is necessary. In this quest, one should include high protein foods, high carbohydrates and healthy fats to everyday meals. Weight gain also becomes an elementary aspect when one needs healthy lean muscle mass.
Proteins are the most nutritious supplement when it comes to gaining weight. Therefore, a large part of the diet should come from protein sources such as red meat, fish, eggs, chicken and protein supplements like whey proteins and soy protein.
Carbohydrates and fats
In addition to appropriate intake of proteins, nutritional elements such as carbohydrates and fats should also be consumed in right quantity. Rich sources of carbohydrates such as oatmeal, whole grain cereals, fruits, green vegetables and legumes should feature in a diet plan. Moreover, consumption of fats such as dry fruits, peanuts, low fat milk and olive oil are essential for weight gain. Ideally, consumption of these healthy fats should be 10 per cent in the plan to increase weight.
Along with a nutritious diet, one can eat snacks between meals. Baked potato chips, nuts, apples, cheese and dried foods are all weight gain foods. Moreover, intake of chocolates, dressings and spreads helps in gaining calories.
Generally, meal replacements are not considered as a medium to gain weight. A great food to gain weight, these are pre-packaged powdered drink mixes that are mixed with water, milk, or juice. These are a rich source of protein along with vitamins and minerals. Besides, these are low in fat and low in carbohydrates.
There are no other options for putting on weight apart from consuming excessive energy than expending. As every human has a different capacity of calories consumption and metabolism, calorie intake differs for everyone. The challenge before people with a desire to gain weight is the calculation of optimum number of calorie intake. There are several formulas based on weight / age besides activity undertaken during the day for calculation of calorie consumption.
Maintaining a consistent and proper meal schedule along with intake of weight gain foods are the essentials of weight gain exercise. Alternatively to 3 large meals per day with a few snacks, one can go for 5 to 6 small meals a day, the time interval between these meals being 3 hours for proper digestion. These meals should have well-distributed proportions of fruits and vegetables for weight gain implications.
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