Diet for weight gain: 20 important components of the diet

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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. Healthy­in­fo 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 ​​the 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.

By Yraa

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