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If one is an ectomorph i.e. a
naturally skinny person who has the fast metabolism, this
makes gaining weight a difficult task There are also people
with eating disorders, cancers, digestive problems, chronic
illnesses, athletes or just young men who want a better
physique.
If one wishes to gain weight
there are many ways whereby you can do so. Most importantly,
you could try and monitor how many calories you consume in an
average day and try to be as accurate as possible and also
weigh your self everyday. Keep a detailed chart.
Once you have a fair idea of your average intake of calories,
add 500 more calories to your diet for the rest of the week.
Simultaneously, instead of consuming three big meals a day,
eat five to six smaller meals every two and a half to three
hours.
Eating greasy foods to gain weight is not advisable. You
should choose healthy foods like organic meat, fish or chicken
for protein, protein powders, shakes etc mixed with a little
flax seeds oil and psyllium powder for fiber is a good idea;
take healthy fats like omega 3 oils like fish oils, flax seeds
and nuts. You could also supplement your diet with some good
quality protein and minerals.
Avoid eating anything plain and always add something extra to
your food like healthy unsaturated fats; try and eat breads
with fatty spreads such as such as olive and canola oil, nuts,
seeds, peanut butter and avocados; go for healthy carbs and
protein like honey, jams, dried fruit, wheat germ, non fat
dried milk powder, soy milk powder. Try and substitute milk,
shakes and juices for tea, coffee and diet sodas. Incorporate
starchy grains and vegetables such as rice, pasta, potatoes,
oats, kumara, carrots and pumpkin in your diet. Go for energy
dense sources of protein which are relatively soft without too
much fiber such as soya or dairy sources of protein.
Some hold the view that small amounts of alcohol taken before
meals could help improve your appetite though this should be
done after consulting a doctor.
Join a gym and start a weightlifting regimen taking care that
you consult a trainer while doing so. You will notice that
that when you weigh yourself at the end of the week, you would
have put on one to two pounds. But be warned, putting more
than this amount of weight a week is an unhealthy sign that
you are puling on unwanted fat.
Lastly, after following the above routine, you will reach a
point when you find that you are not gaining weight anymore.
Then, your next step would be to add 250 more calories to your
diet everyday. Then, after two weeks too you don’t see any
weight gain, add 250 calories more and so on follow this plan
and you will most certainly see the required results.
It is important to remember that one diet does not suit
everyone and there are many factors such as height age,
gender, genetics, metabolism, muscle mass, ethnicity,
lifestyle, our perseverance to exercise, our ability to
discipline ourselves which influence each one of us in many
different ways how we put on weight or loose weight. This is
contrary to what most diet book authors or expensive weight
loss clinics preach that their plan is the magic cure which
will give surefire results.
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