Weight Gain Diets

July 9, 2010

While most people struggle for overweight problems, others find it just as challenging to put weight on. No matter how much they eat, they still remain thin or underweight. Several factors may have contributed to being thin and underweight such as genetic pattern, stress or nervous tension. But then through proper nutrition or weight gain diets, they can absolutely obtain healthy, lean muscle mass.

If you wish to be bigger, stronger and more muscular, here are the fundamentals of a good weight gain diet.

•Eat foods particularly with high calories. Your food intake should be more than what you are eating regularly but let it be on healthy foods. Avoid consuming too much fat and sweets. Eat 5 or 6 small meals a day instead of three heavy meals. Eat meals in a relax manner, do not hurry so your digestive system could work properly.

•Drink plenty of fluids for a supply of calories such as juice, milk and sports beverages. It would also help in transporting the nutrients in your body, eliminate waste products and facilitate proper digestion.

•Include protein at each meal. Protein is essential to the body, for repair, to enable the immune system to function and for recovery from illness. Muscle gain would be unattainable if your body lacks protein particularly amino acids. Protein supplements can also be taken as substitute.

•Eat a variety of fruits and vegetables. They contain vitamins and minerals and phytochemicals which would improve your health and your body weight.

•Avoid eating junk foods and greasy foods because they contain bad fats. Make sure to increase your calorie intake and that it should be from healthy foods to earn more weight.

•Avoid caffeine and nicotine so your body could maximize the utilization of what you eat. These are stimulants and help increase body metabolism.

•A little amount of alcohol may also be taken for others, but before meals because this would stimulate your appetite. However, alcohol must be taken after your doctor’s permission only.

Aside from the diet, exercise is also essential to grow muscle and to gain weight. Exercise such as weight lifting helps increase your muscle size while aerobic exercises such as running and bicycling are for fat loss. Resistance training can be done at a health club, gym or at home with the proper equipment.

Remember, it can take a while to gain the weight you need, so be patient. Stick on to your weight gain diet until you reach your ideal weight. Enjoy eating those healthy foods, after all “Health is wealth”.