Weight Gaining Diet

May 11, 2010

Most skinny people feel proud and brag about being lucky to be able to eat anything and not gain weight or become fat. Lucky for them, perhaps? But the thing is being thin does not always equal healthy neither is gaining too much weight nor losing it to anorexic level.

Skinny people brag about the thought that they can consume whatever they desire to without gaining any amount of weight at all. They think fast metabolism is a blessing for them so that they make others jealous. They can feast junk foods all day.

Truth is you’re not eating a lot although you might think you do. The food you’re eating isn’t right that is why you are not gaining weight or you wouldn’t have been skinny at all. You can actually put on weights through proper weight gaining diet.

First is that you have to record your calorie intake. Most of the time Skinny people over estimate their consumption. It is important that you take note of the labels of the foods you eat, use a food scale and record calorie consumption per day. Remember what you will need is at least 20kcal multiplied by your body weight. That is your daily calorie intake daily to gain weight. Then, target your goal weight. The simple rule is at least 1kg for each cm above 1m. Anything that is less than that then you will be looking skinny already. For example, if you stand 5 feet and 7 inches tall, you have to weigh at least 70kg or 154lbs and if you stand 6 feet and 3 inches for example, you have to weigh at least 90kg or 200lbs. There is exactly no limit specifically so, if you want to gain more weight then do so.

Another important rule is to schedule your meal for at least 3 hours of interval or so. Why? Because you will need at least your body weight in lbs multiplied by 20 kilo calorie to gain weight. If you work physically that means, your job requires you to do a lot of physical works where you will be utilizing most of your energy then, you need to eat even more than your usual for every 3 hours at the most.

Get calories from the first meal for the say which is your breakfast. You need to build the habit of eating breakfast which most skinny people don’t do. They go off their daily task with a slice of bread and coffee and that is not healthy. A healthy breakfast meal is the perfect way to lose fat. Healthy breakfast will prevent you from eating unhealthy ones for the rest of the day. It will also make you less hungry and so prevents your cravings. What you need are high carbohydrate foods, rich in protein as well. Also have healthy ones for your lunch and dinner. However for later, you should minimize your consumptions. Make sure also that you take some snacks. Preferably those that are rich in protein.

And then after working out, doing your physical activities like strength training, weight lifting or even work in school, office and the streets may make you lose muscle, burn the calories and will make you all sweat. So eat every after workout to get that energy back. You need food after workout for muscle recovery and have more of the drinks such as; fresh fruit juices and shakes for re-hydration.

Another is that you need high calorie foods. eat more of rice instead of spinach. If you have100g raw rice that gives you 380kcals whereas, If you have 100g of raw spinach you will only get 25kcals. High in calories food are like pasta, olive oil, whole milk and nuts. Following that, you need to get stronger. You want to go from skinny to muscular, right? Not from skinny to chubby. What you will do is to go into strength training. More strength means more muscle. Remember to perform exercises that will work your entire body.

Protein on the other hand is also very important. You need at least 1g of protein per pound of your body-weight per day to build muscle and also to keep it that way. Eat whole protein with each meal. Such as, red meat, poultry like chicken breast. Turkey and the like, fishes, eggs and dairy products.

Make it also your habit to plan otherwise you’ll see failure after failure. Since you are working then you can not do the task of cooking three times daily so the best remedy is to prepare your meal in advance, keep it simple and or take it with you.

Lastly, record and take note of your progress. Remember that “Success breeds success.” If you do records then you will know that you’re gaining weight and will keep you motivated. Continue to record your daily calorie intake, weigh yourself in weekly and then make records again. You can also take pictures of your self for encouragement.

One last thing is to record your strength gains.

You’ll be surprised at how well you will look as compared to being skinny. But the best thing is, you’ll feel a lot stronger and healthier. Never be afraid that you might do it wrong and be fat instead. You will never be wrong so long as you follow the basic guide to weight gaining diet.

Top Nine Fish Oil Benefits Proved Through Clinical Experiments

May 10, 2010

A great deal of research demonstrates that, not only are fish oil benefits numerous, some of them are actually very amazing! It seems that new research is being published everyday, as researchers and physicians learn so much more about how and why it is remarkably effective.

The omega-3 fatty acids found in fish oil are “good fats” that are vital to health. They are crucial for our health but the body can’t make them – you must obtain them from your diet. Here are some proven fish oil health benefits that should convince you to consume more oil rich, wild-caught fish and begin taking a quality fish oil supplement if perhaps you’re not by now!

Promotes Cardiovascular Health & Prevents Heart Attack and Stroke

Fish oil continues to increase in scientific reputation as an important promoter of heart health.

According to the American Heart Association, fish oil is effective in lessening the occurrence of heart disease and aids in reducing risk factors such as high cholesterol and high blood pressure. Clinical studies of heart attack survivors have discovered that daily consumption of omega-3 capsules drastically minimize the risk of dying, subsequent heart attacks and stroke.

Omega-3s also reduce blood triglycerides, help correct abnormal heart rhythms, and can help prevent and treat atherosclerosis by preventing the development of plaque and blood clots, which often clog arteries. Reduces Pain & Inflammation Omega-3s have a impressive anti-inflammatory effect.

Research trials suggest that diets rich in omega-3s (and low in the inflammatory omega-6s) may help people with inflammation-based disorders — anything that ends in -itis!. Omega-3 also has been utilised to successfully treat neck, back and menstrual pain, helping study participants to reduce their own consumption of NSAID medication.

Ensures Healthy Joints and Lessens Arthritis Symptoms

The omega-3s in fish oil reduce joint tenderness, pain intensity and morning stiffness caused by rheumatoid arthritis. In fact, several lab studies have shown that omega-3s actually reduce the action of enzymes that destroy cartilage. At least 13 published research trials have demonstrated that omega-3 fatty acids are highly beneficial at treating rheumatoid arthritis.

Fish oil has helped people suffering from RA to reduce their dependence on pain killers. Enhances Mental Focus & Long-Term Cognitive Functioning Did you know that omega-3s, especially DHA, are highly concentrated in the brain? They’re essential for optimum cognitive (brain memorization and performance) and behavioral function, as well as normal growth and development.

Studies show that omega-3s might help in maintaining adequate cognitive functioning and possibly in preventing or delaying the onset of dementia. We additionally now understand that it’s truly important that pregnant women get adequate DHA, because it’s essential to the growing fetus — in the third trimester of pregnancy, the brain of the fetus grows at a rate of a quarter million new neurons each minute! Children are also aided by fish oil consumption, as numerous studies show that omega-3s improve learning, focus, reading and vocabulary skills. Many studies have also shown efficacy in treating ADD. Supports Positive Mood & Emotional Well-being In nations where fish makes up a large part of the diet, nationwide rates of depression are lower.

So, it’s not surprising that studies have shown that fish oil capsules can alleviate the symptoms of depression, bipolar disorder and psychosis.

Numerous studies have found that people who took omega-3s in addition to prescribed anti-depressants had a larger improvement in symptoms than those that only took antidepressants, with patients getting a stabilization effect and less mood swings.

Trials have also shown that, when those in prison were given omega-3s, there was a marked drop in violent behavior. Omega-3s also seem to lower the risk of postpartum depression. Promotes Eye Wellness Evidence shows that people with a higher omega-3 consumption appear to have a lower risk of Dry-Eye Syndrome and developing macular degeneration.

Early studies also show that omega-3 supplements help in reducing dry eye symptoms, may help to inhibit macular degeneration for people already developing it and improves ocular health in general. Pregnancy, Infancy Brain/Eye Development & Reduced Occurrence of Childhood Disorders DHA makes up 15-20% of the cerebral cortex and approximately 30-60% of the retina, so it’s absolutely essential for normal growth and development of the fetus and baby.

Prenatal DHA availability also appears to reduce the chances of childhood allergies and have an effect on motor skill quality, cognitive development and behavior/hyperactivity later in the life of the child. Omega-3s also assist in reducing the chances of low birth weight and premature birth. Promotes Increased Metabolism of Fat and Weight Loss According to the National Institute of Health, omega-3s transmit “I’m full” messages to the brain and help quash hunger signals. Research has also shown that fish oil improves the efficacy of exercise in reducing weight. Study participants who were alloted fish oil as part of their diet showed greater decreases in weight as contrasted with those who didn’t consume fish oil.

Exercise along with fish oil had a positive effect on the body shape and body composition of the patients. Lowers Risk of Colorectal, Breast & Prostate Cancers Though more research in this area is desperately needed, we now know that the omega 3’s that appear in fish oil help in the prevention and treatment of breast, prostate and ovarian cancers.

Early trials imply that taking fish oil daily can help retard the progression of colon cancer in those with early stages of the disease and may even have the capacity to cause apoptosis (cell death) of cancerous cells. Much more could be said with regards to the many fish oil benefits.

And, as the science community and health professionals continue to research omega-3s, you can bet that fish oil will keep producing headlines as the ideal source of these essential fatty acids that are so essential to our bodies. Even if you’re already in good wellbeing, a high quality fish oil supplement is the simplest, safest way to achieve and maintain optimal health!

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