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Healthy diet to gain weight
When we hear the word diet and we think of the figure of the dietitian - nutritionist, the idea of losing weight often comes to mind. It is true that most of the people who come to our nutrition center, do so looking for a weight loss diet. However, there are also many who come to solve a health problem or to gain weight.
It may seem that gaining weight is a simple matter, generally those people who tend to gain weight when they do not eat a balanced diet or eat excessively think that way. Nothing more far from reality. In fact, the difficulty of a diet to gain weight is greater than that of one to lose weight.
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HOW DO I KNOW IF I AM LOW WEIGHT?
To evaluate the weight of the person, it is done in the same way as when there is overweight. First, the BMI or body mass index, gives us a first reference. It is considered underweight, when it is below 18.5.
BMI = Weight / height squared.
Second, we assess a person's% body fat and muscle mass level to see if it is within healthy parameters.
Third and not least, we are also guided by each person's perception of themselves. We must remember that within a healthy weight, there is a margin in which we can move so that the person feels comfortable with their body.
WHAT SHOULD A DIET BE LIKE TO GAIN WEIGHT?
A diet intended to gain weight must be hypercaloric, that is, a calorie intake must be established that is higher than the person's caloric expenditure.
One of the main problems of people who want to gain weight on their own is that they do so by eating the wrong way, for example, choosing high-calorie foods such as fried foods or sugary products. In our nutrition center, we always approach these dietary guidelines from a healthy point of view and through balanced diets.
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FOODS RECOMMENDED TO INCORPORATE TO INCREASE WEIGHT?
As always, we must adapt the diet to each person based on their tastes, energy expenditure and specific health situations.
Some of the foods that I generally recommend are:
Fresh fruits
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Dried fruits
Nuts
Extra virgin olive oil
Refined cereals (Bread, pasta, rice)
Muesli
NUMBER OF MEALS PER DAY?
A common characteristic among underweight people is that they tend to fill up easily and have a fast metabolism that burns more calories than usual. The best way to deal with these situations is to guide small intakes closely spaced in time. I would recommend eating a minimum of 6 meals a day.
EXAMPLE OF A HYPERCALORIC DIET
- Breakfast (7:00 am): 1 glass of whole milk, 60 g of muesli and a toast of bread (60 g) with fresh cheese and avocado.
- Breakfast II (10:00 am): 2 tangerines and a sandwich (120 g. Of bread) of Iberian ham.
- Mid-morning (12: 00h): 30 g. walnuts and a banana
- Lunch (2:00 pm): Spaghetti with vegetables, grilled beef steak with aubergine, pepper and oven-roasted potato. Natural yogurt.
- Snack (5:00 p.m.): Natural orange juice, sandwich (120g. Of bread) of natural tuna
- Dinner (8:00 p.m.): Lentil salad with boiled egg and smoked salmon. Natural yogurt.
- Recena (10pm): 2 bread rolls with ham, glass of whole milk with cinnamon.
CHANGE OF HABITS TO GAIN MUSCLE MASS
We must bear in mind that often the goal is not only to gain a certain number of kilos, but also to improve muscle tone. To do this, caloric intake must be accompanied by physical exercise and adequate training.
When a hypercaloric diet is carried out, so that the weight that is gained is muscle and not fat, it is necessary to perform the appropriate exercises. You can gain muscle mass doing only sports without diet but not only with diet without sport.
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SUPPLEMENTATION
People often wonder if they need to take shakes or supplements to gain weight. It is not essential to go to supplementation to increase volume, however, in cases where you want to increase muscle mass, looking for a post-exercise recovery drink, for example, can be of great help. The dietitian - nutritionist will always be the right person to advise on which products are the right ones in each case and can work better.
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