For quite a long time leanness remained the standard of female beauty. Gradually, with the decision of the aesthetic side of the issue, maintaining a low body weight became a more weighty argument for healing the body. It's no secret that a moderate diet and weight loss are as useful as exercise. But what to do to those whose weight is reduced regardless of the desire of man? It is necessary gradually, and most importantly, it is safe to increase weight. How to do it?
First - the consumption of calories
Due to the greater consumption of calories, your reserve of muscle and adipose tissue will begin to increase. Against nature you can not trample - the more you eat, the more it is postponed. But it is necessary with the mind to approach this statement and not abuse the first, that fell under the arm and came up by caloric content.
Before eating kilograms of high-calorie foods, you should consider a number of attendant factors. For example, how many calories you need, given the metabolic rate, your daily physical activity, age, occupation and overall health with a medical picture of your health.
In order to determine the metabolic rate and calculate an individual diet, you need to contact a specialist. But according to the figures of some people, it can be said that the metabolism passes either slowly or quickly. If you remain thin, despite regular consumption of fast foods and addiction to sweets, then first of all, for weight gain, add to your daily diet of another 800 calories.
Next step - Proteins
How much protein is suitable for daily use by a person - the question is not resolved. Scientists around the world are arguing about the dangers and benefits of several grams of discord. Whatever it was, how much protein to consume - 50 grams or 56, you still have to decide individually. For example, dietitians recommend that you consume 0.8 grams of protein per kilogram, while experienced bodybuilding trainers repeat at least 1-2 grams for each kilogram. In our case, with an ordinary desire to recover, the norm of 1-1.5 grams of protein per kilogram of your weight will be enough. But in order to prevent the formation of "lifebuoys" on your figure, and the muscles were in shape, add a visit to the gym in the schedule.
The importance of protein is that it consists of amino acids, the substance without which our body can not function fully. In order to increase body weight, it is necessary not only to play sports, but also to eat right and balanced. Otherwise, if the protein is malnourished, your body will start eating your muscle tissue to make up for the lack of protein in the body. It is possible to replenish protein reserves thanks to fish, meat and dairy products, even canned. Especially rich in protein are eggs and products containing soy.
The role of carbohydrates
Carbohydrates, being processed by our body into glucose, give us energy and strength. Also, carbohydrates help gain weight. To gain weight is not only tasty, but also healthy, take care of products that will be useful to your body and at the same time rich in carbohydrates. These include products using whole grains, potatoes and wild rice, dried fruits. It is not necessary to cook them every day. It is enough to use them as a snack. Carbohydrates, which contain a variety of pastries and chocolate bars, will not provide the body with the necessary substances, but simply throw excess weight.
Few fats
One gram of protein and carbohydrates combined does not contain as many calories as one gram of fat. There is no need to describe for a long time that the more fat you eat, the more your body will receive calories. But, nevertheless, do not lose self-control at the sight of fast food. Fats should also be useful.
The greatest benefit to you will come from fats, which are found in oily fish, linseed and olive oil, nuts, avocados. The use of these products ensures saturation of the body with useful and nutritious substances, and will also help gain weight.
Food intake
According to dieticians, the optimal diet is 5 to 6 times a day every 3 hours. This will ensure the full provision of the necessary substances of your body, and also help to gain weight without harm to health.