Diet for weight gain
How to eat to gain weight
There are many diets that help get rid of excess weight. What about those people who want to gain weight? Are there diets for weight gain?
Content of the article
A diet for weight gain exists, because not so few people are faced with such a problem. Most of them are men who would like to build muscle, although there are women among those who would like to gain weight.
Before you go on such a diet, you need to understand the reasons for the lack of mass. Perhaps it makes sense to see a doctor who will help determine the cause of underweight and prescribe the appropriate treatment. If you do not have a serious lack of body weight, just want to increase your body weight a little, to look stronger and stronger, then besides the diet you also need to exercise – after all, you will agree, there is little joy in just getting fat, you also need to increase muscle mass, then the body will be really harmoniously developed and beautiful.
Following the logic of a variety of diets for weight loss, which recommend limiting caloric intake, we can conclude that a diet for weight gain involves an increase in the calorie content of the daily diet. The caloric value of a daily diet is easy to calculate. The most accurate is the Mifflin-San Jerura formula:
- 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (years) – 161 (for women);
- 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (years) + 5 (for men).
The value obtained is the value of the basal metabolism, it must be multiplied by the physical load factor:
- 1,2 – a sedentary lifestyle;
- 1,375 – sports 1-3 times a week;
- 1,4625 – sports 5 times a week;
- 1.55 – intensive sports training 5 times a week;
- 1,6375 – daily sports training or hard physical work;
- 1,725 - daily intensive sports training or sports daily 2 times a day;
- 1.9 – daily sports training and physical work.
The value obtained is the number of calories that you need to consume per day to maintain your weight. With diets for weight gain, this rate is exceeded by 20-50%.
However, do not rush to switch to food consisting of baking and chocolate to gain body weight. Otherwise, you simply grow a fatty tissue. In order for the body to be beautiful, you need to build muscle. For this, the muscles need protein. Therefore, the increase in the caloric content of the daily diet during the diet for weight gain is due to protein food. Well, you do not need to forget about physical exercises: you need to train them to make muscles grow.
The amount of carbohydrates eaten during a diet for weight gain also needs to be increased, because your growing muscles need glycogen, and you need energy. Increase the intake of complex carbohydrates, and from the simple try to consume fructose and glucose, rather than harmful sucrose.
Diet rules for weight gain for men and women
The general dietary rules for weight gain for men and women are the following:
- Eat 5-6 times a day – so you do not overload your digestive system, and the body can absorb all the nutrients that you give him with food;
- Your food by 70% should be high-calorie, otherwise you also risk creating too much strain on your digestive system. Therefore, during the diet for weight gain, forget about low-calorie yogurt and low-fat cottage cheese, use healthy high-calorie foods – cheeses, nuts and cereals, dried fruits, sweet vegetables and fruits, etc., while ensuring that consumption of fats and fast carbohydrates is practically not increased during the diet for weight gain – they will not give you energy and will not increase the amount of muscle, but will simply be converted into fat cells;
- Your diet should consist of 50-60% of carbohydrates (mostly complex), 30-35% of proteins, and 10-15% of fat;
- From fat-containing foods with a diet for weight gain is most useful to eat fish, You will also benefit from vegetable fats, but fatty meat will create an unnecessary strain on your digestion;
- During the diet for weight gain, you have an intensive growth of muscle tissue, for this process, as for all processes in the body, you need a liquid, so do not limit yourself to drinking, drink at least 2.5-3 liters of water per day;
- The main part of carbohydrates eat at breakfast, the rest – at dinner; Dinner try to arrange a light, protein;
- If you go in for sports, eat the bulk of protein food 5-6 hours before training, and 2-3 hours before it eat something carbohydrate (eg porridge, vegetable stew with potatoes or pasta with meat); after training for an hour, eat something protein-carbohydrate (for example, a glass of yogurt and a pear or apple) or drink a carbohydrate-protein cocktail;
- Watch your weight: the normal increase should be at least 500 g per week; if you gain weight more slowly, increase the calorie intake, if the increase is more than 800 g per week, then you should slightly limit the caloric content of the diet, otherwise you risk to gain a lot of fat mass;
- A diet for weight gain for men implies a greater intake of fat (as a percentage of the total mass of food consumed) than a diet for weight gain for women, because the female body tends to store fat more intensively, while the male does not readily store it;
- The main difference between a diet for weight gain for men from a diet for weight gain for women – men need more bulky muscles, and a woman needs a more elegant feminine body, so men need to consume a lot of protein (up to 40% of the diet); A woman will have enough 25-30% of proteins in the diet, a protein above this rate is simply not absorbed by the female digestive system.
Sample diet menu for weight gain
The best products for a diet for weight gain are lean meat (pork, beef, lamb) and lean poultry (chicken or turkey fillet), fish, including fatty eggs, cereals and nuts, fruits, dried fruits, vegetables, dairy products milk, butter, cheese, sour cream, kefir, yogurt, etc.), vegetable fats, starchy vegetables (eg potatoes), pasta.
An approximate diet menu for weight gain looks like this:
- Breakfast: millet or oatmeal in milk with butter (you can add honey or nuts), a sandwich of cereal bread with butter and cheese or sausage, cocoa with sugar or sweet yogurt;
- Second breakfast: a sandwich with butter and cheese, a banana, a handful of nuts or dried fruits, fruit juice or yogurt;
- Lunch: soup with meat, halophyte, soup kharcho or other rich soup with sour cream, fried or baked fish, poultry or meat, cutlets or meatballs with gravy, goulash, garnish – pasta, fried potatoes or stew, mashed potatoes, rice, beans or peas, jelly or compote;
- Afternoon snack: vegetable salad with sour cream and cheese, yogurt, 2 bananas, milk or juice;
- Dinner: scrambled eggs or omelette with ham and tomatoes, sprinkled with grated cheese, or rice porridge with meat or fish, sweet tea or warm milk with honey.