Not every­one wants to lose weight. There are quite a few peo­ple who are con­cerned about the oppo­site prob­lem: how to increase body weight. Because being too thin is not only not beau­ti­ful, but also not healthy. The body needs to be in prop­er, healthy con­di­tion in order to func­tion nor­mal­ly. Oth­er­wise, prob­lems begin.

But “get­ting bet­ter” should also not be just like that, if only the num­bers in the win­dow would grow on the scales. As a rule, we are talk­ing about an increase in mus­cle mass. And diet plays a key role in weight gain. Med­AboutMe talks about 10 impor­tant com­po­nents of prop­er nutri­tion.

Do not save fat, but feed the muscles

Do not save fat, but feed the muscles

In an effort to gain weight, you should focus not on the size of clothes, not on kilo­grams and not on cen­time­ters of vol­ume. As a rule, BMI is bet­ter suit­ed for this — body mass index, which gives an idea of ​​u200bu200bthe cor­rect ratio of height and weight of a per­son. BMI is cal­cu­lat­ed by the for­mu­la:

  • Weight expressed in kg : (Height in m) ²

The World Health Orga­ni­za­tion (WHO) con­ducts sta­tis­ti­cal stud­ies, on the basis of which a “nor­mal” BMI val­ue is deter­mined, devi­a­tions from which are con­sid­ered unde­sir­able. A low BMI means you are under­weight, while a high BMI means you are over­weight or obese.

It can­not be con­sid­ered an ide­al indi­ca­tor of BMI, but it is quite pos­si­ble to focus on it when cor­rect­ing body weight.

There are oth­er indices that allow you to deter­mine not only the ratio of height and weight, but also the ratio of mus­cles, bones and fat “reserves” of the body. In order to cor­rect­ly build a plan for mov­ing towards the goal in the form of a beau­ti­ful and healthy body, it is bet­ter to con­tact spe­cial­ists who will not only be able to cor­rect­ly deter­mine the cur­rent state of the body, but also give advice regard­ing the train­ing sched­ule, reg­i­men, and, of course, diet.

If the goal is not to become a sumo cham­pi­on, then it is very impor­tant to prop­er­ly plan the diet so that the mus­cles get enough ener­gy for phys­i­cal work, the organs of the body are not nutri­tion­al­ly defi­cient, and that noth­ing has to be stored for future use in the form of fat.

The process of increas­ing body weight should be as grad­ual as los­ing weight and should not exceed 2 kg per month. To main­tain just such a reg­i­men, you need to indi­vid­u­al­ly cal­cu­late the dai­ly calo­rie intake. This indi­ca­tor will be adjust­ed if nec­es­sary, and for this you need to keep a diary in which to record changes.

As a rule, when gain­ing mass, the basis of the diet is car­bo­hy­drates — from 40 to 60%, a lit­tle less pro­tein — up to 35%, and the least fat — 10–15%.

Changes in nutri­tion should be grad­ual so as not to dis­turb the func­tion­ing of the gas­troin­testi­nal tract.

What foods best meet the require­ments of a weight gain diet?

Carbohydrates: cereal, chocolate, bread

Carbohydrates: cereal, chocolate, bread

  • Por­ridge is an excel­lent source of “slow” car­bo­hy­drates that sup­ply the body with ener­gy. It is usu­al­ly advised to focus on oat­meal and buck­wheat, but rice should not be neglect­ed either. Por­ridges can serve as side dish­es for meat and fish, or be an inde­pen­dent dish, for break­fast, for exam­ple. You can add dried fruits or fresh berries, milk, kefir, but­ter (in mod­er­a­tion) to the por­ridge.
  • Bread is also a good source of car­bo­hy­drates. Suit­able whole grain bread or with the addi­tion of bran. If you have a bread machine, you can pro­vide your­self with deli­cious bread with a vari­ety of addi­tives — sun­flower or pump­kin seeds, nuts, prunes, etc.
  • For those who love choco­late, it is quite pos­si­ble to include a treat in your diet. But only high-qual­i­ty, with a cocoa con­tent of at least 70%.
  • Nat­ur­al mar­malade, marsh­mal­low and marsh­mal­low. But not east­ern, but in the north­ern ver­sion, from apple­sauce with egg whites. Although the east­ern one, made from pureed berries, is also a good del­i­ca­cy.

Protein sources: meat, fish and seafood, eggs

Protein sources: meat, fish and seafood, eggs

Pro­tein is nec­es­sary for build­ing mus­cle mass, these are the “bricks” from which mus­cles are built. The source of this impor­tant com­po­nent is:

  • Chick­en and quail eggs. They can be con­sumed almost every day, and togeth­er with the yolks. The norm of chick­en eggs — up to 10 pcs. per week, quails can be more. Eggs can be scram­bled, boiled, or added to oth­er dish­es.
  • Seafood is an excel­lent source of pro­tein. Crabs, shrimps and squids should take their right­ful place on the table. And they will be accom­pa­nied by fish, from which the body will receive not only eas­i­ly digestible com­plete pro­tein, but also such impor­tant nutri­tion­al com­po­nents as Omega‑3. Fish can be both fresh­wa­ter — carp, pike perch, pike, and marine. In par­tic­u­lar, mack­er­el, cod, all types of salmon, from chum salmon and salmon to arc­tic char and trout.
  • Meat and poul­try. The opin­ions of nutri­tion­ists are divid­ed here. Some rec­om­mend mak­ing beef the basis of the pro­tein diet, while oth­ers insist that turkey and chick­en breasts are much more suit­able for those who seek to increase mus­cle mass. But, since red meat is still bet­ter to lim­it in the diet, you should give pref­er­ence to poul­try meat. Turkey and chick­en fil­lets can be boiled or baked, used both as a hot dish and as a cold snack and snack.

Dairy products: forget about low-fat varieties

Dairy products: forget about low-fat varieties

  • Milk is valu­able not only because it con­tains both pro­teins and fats in a rel­a­tive­ly eas­i­ly digestible form. Drink­ing milk can reduce the unpleas­ant con­se­quences of intense phys­i­cal activ­i­ty in the form of mus­cle pain. If there is no lac­tose intol­er­ance, whole milk and dairy prod­ucts can be includ­ed in the diet dai­ly. They can be includ­ed in smooth­ies, milk­shakes. Milk is added to cere­als, and yogurt and kefir can serve as a dress­ing for sal­ads.
  • Cot­tage cheese is a good source of pro­tein and cal­ci­um. You can serve it with sweet fruits, nuts, dried apri­cots and raisins, or fla­vor it with herbs, gar­lic and light­ly salt. A good snack is obtained from a mix­ture of cot­tage cheese, sour cream or yogurt, fresh herbs. The mix­ture can be spread on bread or stuffed with fresh toma­toes. The opti­mal fat con­tent of cot­tage cheese is 9%.
  • Real, live yogurt will not only ensure the intake of pro­tein, but also main­tain the opti­mal com­po­si­tion of the intesti­nal microflo­ra, help to improve the func­tion­ing of the intestines. To have com­plete con­fi­dence in the absence of unwant­ed com­po­nents in yogurt, it is bet­ter to cook this healthy prod­uct your­self, it is not dif­fi­cult at all.
  • Cheese, hard and soft. Cheese is an excel­lent source of cal­ci­um and pro­tein. It is only nec­es­sary to avoid too salty and spicy vari­eties of cheese so that excess salt does not cause water reten­tion in the body and swelling.

Fruits, vegetables, berries: fiber and carbohydrates

Fruits, vegetables, berries: fiber and carbohydrates

First of all, it’s just deli­cious. Sec­ond­ly, it is very use­ful from any point of view.

What veg­eta­bles and fruits should you pay atten­tion to first?

  • Bananas. These fra­grant fruits con­tain starch — a source of “slow” car­bo­hy­drates, and potas­si­um. You can snack on bananas (includ­ing after a work­out), add them to smooth­ies and fruit sal­ads.
  • Cher­ry, the juice of which helps to get rid of mus­cle pain after sig­nif­i­cant phys­i­cal exer­tion.
  • Dates. A few dates are a great, ener­giz­ing snack.
  • For­est and gar­den berries — cur­rants, rasp­ber­ries, lin­gonber­ries, straw­ber­ries, blue­ber­ries, etc. A won­der­ful source of vit­a­min C, a deli­cious addi­tion to por­ridge, cot­tage cheese, as well as a com­po­nent of nutri­tious and vit­a­min cock­tails and smooth­ies. Please note: when prepar­ing home­made yogurt, berries should be added to the fin­ished prod­uct, as fruit acids inhib­it the growth of ben­e­fi­cial bac­te­ria and inter­fere with fer­men­ta­tion.
  • Avo­ca­do is a unique fruit that should be con­sid­ered more of a veg­etable than a fruit. Avo­ca­do fruits are very high in calo­ries, while they are per­fect­ly absorbed. Avo­ca­dos are used to make sal­ads, add them to rice and pas­ta dish­es, or sim­ply scoop out the ten­der, oily pulp of a ripe fruit with a spoon.
  • Root crops: car­rots, beets, turnips. They are quite high in car­bo­hy­drates, but the main advan­tage is their high fiber con­tent. In addi­tion, it is one of the most inex­pen­sive and wide­ly avail­able prod­ucts. Unlike the same avo­ca­do, for exam­ple.
  • Pota­toes. Pota­to lovers can exhale: a diet for mass gain allows the inclu­sion of pota­toes in the diet, unlike “weight loss” diets. Pref­er­ence should be giv­en to boiled and baked pota­toes. And don’t overuse it.

Seeds and nuts

Seeds and nuts

  • A hand­ful of nuts can be a good snack. And they are added to sal­ads, casseroles and home­made bread. Pay atten­tion to almonds, wal­nuts and hazel­nuts, cashews, as well as sun­flower and pump­kin seeds, sesame, flax seed.

Bon appetit and beau­ti­ful fig­ure!

Expert com­ment

Grant Tins­ley, Phys­i­ol­o­gist, Sports Nutri­tion Spe­cial­ist, Texas

The first thing to start with any weight cor­rec­tion, both down­ward and upward, is an exam­i­na­tion of the body. This will deter­mine his con­di­tion, and pos­si­bly iden­ti­fy the rea­sons why the weight does not increase or decrease. Only after that, tak­ing into account all the data obtained, it is pos­si­ble to begin to devel­op a cor­rec­tion pro­gram, includ­ing not only the amount and sched­ule of phys­i­cal activ­i­ty and diet, but also the lifestyle.

It is good if it is pos­si­ble to con­stant­ly mon­i­tor the state of health and the process of weight change, mus­cle growth and fat reduc­tion.

In order for weight gain to pro­ceed grad­u­al­ly, it is nec­es­sary to cal­cu­late the dai­ly num­ber of calo­ries so that the sur­plus is about 10%.

It is impor­tant to have a bal­anced diet. And it is equal­ly impor­tant to avoid stress and dis­rup­tion of work and rest.

In the best case, all work is car­ried out under the con­stant super­vi­sion of a sports nutri­tion spe­cial­ist in coop­er­a­tion with a train­er. So you can time­ly adjust both the diet and train­ing loads.


От Yraa

Добавить комментарий