While thinness is now in vogue, some people still try to increase your weight. Sometimes it is necessary to solve the problems of aesthetic nature, sometimes - to improve their health, as low weight may have a considerable impact on health. Proper nutrition is essential for a safe, gradual weight gain.

Calories

The only way to increase weight due to fat or muscle tissue - is to consume more calories than you expend. This basic law of the human organism can not be ignored, despite the fact that some would argue the opposite.

Therefore, the foundation of proper nutrition Proper nutrition: I stopped eating at night   weight gain is a high-calorie food .  Exactly how many calories you need for you depends on many factors such as metabolic rate, physical activity level, age, occupation, general health .  For example, a woman of average height and weight, which is generally healthy and performs mostly sedentary work requires 2200-2500 calories a day .  for a stable increase in the weight she should consume 2700-3000 calories (ie 500 kcal more) .  Here, however, it does not take into account the metabolic rate, which can greatly affect the daily norm of calories .  To determine your metabolic rate is best to see a doctor, but people tend to himself knows if the food in his body is processed very quickly - in the figure of the people are not reflected eaten hamburgers, pizza, cakes with whipped cream and a liter of sweet soda .  If you belong to these people, increase the daily calorie intake of at least 800 kcal .

Proteins

The rate of protein intake is the subject of fierce debate between experts and consensus on the issue is not so far. WHO recommends eating 56 grams of protein per day, FDA (the American agency for Quality Supervision drugs) - 50 grams per day.

Some experts advise to consume 0.8 grams of protein per 1 kg of body weight. Coaches for power sports and bodybuilding say to increase the weight you need to consume 0.9 to 2 grams of protein per 1 kg of body weight. Remember, however, that they combine high-protein diet with intense workouts. For most people who want to get better, the dose of the protein at the rate of 2 g per 1 kg of body weight is excessive. Therefore try to consume from 1.2 to 1.6 g protein per 1 kg of body weight per day. However, in this case, the protein forms a muscle, through which will increase your weight, it is worth at least three times a week in sports.

Why is protein so important? Proteins are composed of amino acids. In total there are 20 amino acids, 8 of them and, most importantly, one should get along with the food. If you exercise (and it is necessary for weight gain and to maintain health in general), the body constantly requires a lot of amino acids, otherwise it will start to break down muscle tissue to make up for the lack of them. Therefore, the amino acids contained in proteins contribute to weight gain due to the growth of muscle tissue.

Rich sources of protein are fish (including canned), meat, poultry, dairy products, eggs (especially whites), soy products.

Carbohydrates

Carbohydrates, which the body converts to glucose and glycogen, provide human energy, but also contribute to a sustainable portfolio Chamber. The most useful carbohydrates contained in whole grains, potatoes, brown rice, fresh and dried fruits. Include in the diet as much as possible these products, use them for snacking during the day. Do not abuse the simple carbohydrates, which many in refined sugar, various pastries, chocolate bars, candy - they give body to the so-called empty calories, almost without the necessary nutrients.

Fats

One gram of fat contains more than twice as many calories than one gram of protein or carbohydrate. For example, in one tablespoon of flaxseed oil as many calories as in one banana. It is easy to conclude that the fat should be included in a diet for weight gain, but it should be healthy fats. These fats are monounsaturated fats found in olive oil Olive oil: useful properties   and avocado, and polyunsaturated fats, which are in oily fish, seeds and lnya linseed oil, sunflower oil, cod liver oil and some nuts. Omega-3 and omega-6 is also necessary to safely increase the weight. To get these substances in sufficient quantities in the diet include as many fish, especially mackerel, tuna and salmon, as well as use for cooking a variety of vegetable oils.

The frequency of meals

To gain weight How to gain weight Better to forget about the three big meals a day. experts recommend to have 5-6 times daily, approximately every 3 hours. If you need to consume, say, 3,300 per day is recommended to eat large meals of about 700 calories, and three small - about 400 kcal.

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