Mon 20 Apr, 2009 12:15 am
i am 27 yr old 5'7" and 54kg...i like to put weight trying for past 1 yr but couldnot as my diet is not so heavy because i have gastric problem...Now i have start going gym with not so heavy lifting ...i would like to know what supplement should i use to gain my weight at least more 10kg ...please help me..?
Be aware that if you are looking to gain weight, you should avoid junkfood.
If you are looking for a someone that can give you insight into different medical issues, google, "Doctor Mercola," and look into some of his material.
What kind of foods do you need to avoid?
Some healthy ways to gain calories would be:
Add olive oil, or any non-hydrogenated oil to you cooking. Adding an extra dollop into most foods will add some good fats.
Same with powdered milk. Sprinkle some into whatever you are making. Adds calcium and protein as well.
Avocados. This morning for breakfast I had Egg Beaters (egg whites in a container) with a sliced up avocado folded into it. Absolutely delicious!!
Peanut butter - add to oatmeal or any other hot cereal.
Nuts are a great fat, try to get unsalted varieties for the most part.
The basic principle of weight gain is simple: You need to consume more calories than you expend. Follow these 10 tips.
i. Eat more calories
This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.
Do the math. Eat larger portions and eat at least five meals a day.
Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.
ii. Make smart choices
For example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.
Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.
Another bump of a very old discussion...
Have more protein content food it will increase the weight ...