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What to eat to Gain Weight?

 The key to formulating any meal for weight gain is to concentrate on a sensible blend of complex carbohydrates, lean protein, and healthy fats. When attempting to gain weight, it is often beneficial to eat multiple small meals per day, rather than a few large meals.

Most doctors agree that to gain weight in a healthy fashion requires eating calorie dense yet nutritious food. An example of a breakfast while on the weight gain diet includes granola, chopped nuts, a banana, milk and juice. You are also allowed snacks spaced mid-way between meals, and must eat a sensible dinner. The key to formulating any meal for weight gain is to concentrate on a sensible blend of complex carbohydrates, lean protein, and healthy fats. When attempting to gain weight, it is often beneficial to eat multiple small meals per day, rather than a few large meals. Especially when coupled with exercise, eating multiple small meals encourages your body to use the calories to build lean tissue (muscle).

How to Gain Weight

1) Count how many calories you eat in a normal day. Do not change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.

2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.

3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits, read the workout routines and splits section.

4) At the end of that week, weigh yourself. You will notice you are gaining just after one week! Now, do not expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you are putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Do not sound like much? You can be gaining 5-8 pounds a month!

5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you have not gained weight for at least 2 weeks, add an extra 250 calories.

Diet to Gain Weight

The following diet for gaining weight can supply those extra calories.

a) Milk Group: milk, cheese, yogurt, cottage, cheese, ice cream.b) Meat Group: meat, fish, poultry, eggs, dried beans and peas, nuts.c) Vegetable Group: fresh, frozen, canned, juiced vegetables.d) Fruit Group: Fresh, frozen, canned, dried, juiced fruits.e) Grain Group: Cereals, breads, rolls, pasta, muffins, pancakes, grits, rice.

Alcohol can also be taken in small sips, perhaps before meals, as it may help improve your appetite. Alcohol must be taken after your doctors permission only. If you like oily food then tries adding some vegetable oil or vegetable margarine to your food, particularly to mashed pulses, salads and potatoes. Go for fried foods if you love eating it.

Avoid Caffeine and NicotineCaffeine and nicotine are good stimulants and help to increase the metabolism of our body. Avoid having these stimulants in excess quantity to help your body retain maximum nutritional value from what you eat.

Eat FrequentlyIf you have food just for one or two times than it slows down the weight gain since it makes you feel that your stomach is full. Go for smaller meals and snacks throughout the day since it increases the food intake of our body.

Exercise While doing exercise it should be done such that muscles are stretched out. You do not have to do it excessively; rather you must subject your body to out of the ordinary stress each work out to grow muscle and to gain weight.

Inborn factors can play a large role in physique. If our parents are thin means we have less chance to put on weight. Many non-nutritional factors can also contribute to low body weight, such as stress or nervous tension. Good nutrition, restScience Articles, relaxation and regular exercise help in increasing body mass. So be happy and eat healthy food after all Health is wealth.

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Filed under: Health

The Weight-Gain Diet

Overweight adolescents who decide to get slimmer and healthier are doing themselves a big favor—unless they go about it the wrong way. While a diet is often a good idea, a bad diet can be just as dangerous as doing nothing at all. As part of an ongoing research program, the University of Minnesota’s Project E.A.T. (for Eating Among Teens), surveyed more than 2,000 adolescents in 1999 about their weight and the diet strategies they used to keep it under control. They then caught up with them again in 2004 to see how the various methods the kids used worked out. The results were published in the Journal of the American Dietetic Association.

In general, the researchers found that teens who relied on unhealthy weight-control strategies such as crash diets or fad diets were three times more likely to be overweight at the end of the five-year period than were the other kids. What’s more, the extreme dieters were also at higher risk for such dangerous behavior as binge-eating, self-induced vomiting and abuse of diet pills, laxatives and diuretics.

What it Means: Trying to drop 25 pounds in a month to fit into a prom dress or get ready for a senior photo may seem like a good idea, but getting healthy and staying that way is about a lot more than the temporary numbers on the scale. The nutritionists and other scientists behind Project E.A.T. stress that without an overall change in lifestyle—including regular exercise and balanced eating habits—most diets are doomed to fail. Only about 16% of the thousands of kids they’ve interviewed, for example, eat more than three servings of vegetables per day. Only about 30% meet the five-a-day rule for fruits and vegetables. It’s a safe bet that the rest of the kids aren’t going hungry, which means that they’re filling up on other things. With 67% of the American population overweight or obese—and with related ills such as diabetes and heart disease on the rise—we’re learning the hard way what happens when you start life on the wrong dietary foot. For teens and other kids, there’s still time to get things right.

Filed under: Health

Foods you should buy

Foods you should buy

Food is an essential part of our life. After air and water what we require the most is the food. A balanced food is a must to keep a person healthy. The food you have should have all the proteins, vitamins, minerals, fat and carbohydrates required by your body in essential quantity. Whenever you go to buy food there are a certain points to be kept in mind before buying. You should see to the quality and the variety of food you buy. It should include all the essential vitamins and minerals.

The food you buy should have carbohydrates as carbohydrates give you energy. Therefore you should buy whole grain food. The food to take should have whole grains such as oatmeal, whole-wheat bread and brown rice. If you do not take carbohydrates then the proteins in your body give you energy. The proteins in your body helps in the physical growth but when they start giving energy their own function is not carried on properly as a result it hampers the growth of a person.

Proteins as mentioned above helps in the physical growth of the body. It is also required for the skin, hair and internal organs. Proteins in essential quantity are a must for the growing infants, children and teens. Pregnant and breast feeding women too require proteins in adequate quantity. You can buy chicken, turkey, fish, meat, egg, dairy products and soyabeans. Eating fish is good as it reduces the risk of heart disease and is a rich source of protein. Vegetarians can have protein by consuming nuts, legumes and soyabeans as they are an excellent source of proteins.

Vitamins and minerals are also required by your body and should be an important part of the food intake. The different vitamins help in a number of ways.

 

Vitamin A helps keeps you away from night blindness. You can get Vitamin A from carrots, eggs, milk, spinach and sweet potatoes.

 

Vitamin B helps in metabolic activity. They also help in making red blood cells. Whole-grain, sea food, eggs, leafy green vegetables and citrus fruits are a good source of these vitamins.

 

Vitamin C keeps your gums and teeth in good shape. Citrus fruits, cantaloupe, cabbage a broccoli and tomatoes give you enough Vitamin C.

 

Vitamin D helps in making strong teeth and helps your body absorb the required calcium. Milk and other dairy products, egg yolk and fish are a source of this vitamin. You can also get a good amount of Vitamin D by absorbing the morning sun for 5 minutes.

 

Vitamin E is for good skin. But not only the skin it also helps the eyes and the liver. Whole grains, green vegetables, sardines, egg yolks and nuts give you a good amount of Vitamin E.

 

Vitamin K helps in blood clotting. Whenever you get a cut, the blood clots and stops further flow of the blood out from your body. You can take this vitamin consuming leafy green vegetables, pork and dairy products.

Are you one of those who do not take milk and other dairy products?

If yes then you better take such alternative food that gives you calcium to keep your bones strong and prevent osteoporosis. Osteoporosis is a disease in which the bones become weak and break easily. So make sure to take milk and other dairy products. Other alternatives are dry beans, broccoli, sardines, tofu and citrus fruits.

Your food should contain fat but in limited quantity as too much of fat have negative effect such as heart disease and cancer. Fats are also essential for your body.

Whatever food you buy make sure it has all the requirements of your body. Fruits, vegetables, milk, while grains, fish, meat and a little of fat.

Filed under: Health

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