When trying to gain weight, diet plays a very important role. In fact, your diet is the most important in determining whether or not you will gain weight factor . Choosing the right foods and eat the right proportions is necessary to see optimal results.
Your diet should consist of a healthy balance of fats , proteins and carbohydrates. A good diet consists of weight-gain/high-protein 30% protein, 30 % fat and 40 % carbohydrates . So if you eat 3000 calories, 900 calories should come from fat , another 900 calories of protein and 1,200 calories of carbohydrates.
Having discovered your calorie needs will convert grams. For this, a simple formula is followed . 1 gram of carbohydrate calories is equal to 4, 1 gram of protein is equal to 4 calories , and one gram of fat is 9 calories. Thus, a regime of 3000 calories consist of 100 grams of fat , protein 225 grams and 300 grams of carbohydrates.
Once you understand this distribution of calories you can get started on your weight gain diet . To start things you will need to calculate how many calories you need to consume to maintain your body weight. For this you can use a calorie calculator online. After calculations, add 500 extra calories to that number and that is how much you need to eat to gain weight.
My Diet increased weight
breakfast
* 3 eggs cooked
* A glass of low fat milk
* 2 slices of whole wheat / whole wheat bread
* Strawberries ( you can eat the fruit of your choice)
sandwich
* Turkey or Tuna Sandwich
breakfast
* 1 cup of brown rice
* 1 baked potato
* 2 servings of vegetables
* 8 to 10 ounces of chicken
Post -Workout Snack
* Protein shake with low fat milk
* 1 banana
dinner
* 1 cup of brown rice
* 1 baked potato or 2 slices of whole wheat pasta
* 2 servings of vegetables
* 8-10 ounces of salmon
night Snack
* Protein shake with low fat milk
This is a sample diet that I used in the past to gain weight. It has a good balance of nutrients and has worked very well for me in the past. From time to time , I like to mix things up a bit , but mostly followed the same format.
If I 'm hungry during the day I eat fruit or slices of lean turkey . When weight gain , never let yourself go hungry . If at any time you are hungry eat something with protein in it.
So eat ! EAT! EAT! and make muscle . Also be sure to check my weight gain routine for advice and information .
My name is Ronek Bhatt . I am 22 years old and a fitness enthusiast . I started working 5 years ago and since then I have spent many hours learning and research on fitness , bodybuilding , diets , and other sources of healthy living.
