Diet for weight gain are different for men and women. The fact that men tend to increase weight due to muscle mass, giving a figure of masculinity. Women usually another goal: to make their shape more feminine, and this is possible only with an increase in body fat.

Diet for men who want to make their shape more masculine

More masculine figure - the dream of all men. Courageous forms appear while building muscle mass. Everyone knows that it requires special training. But the food at the same time plays an important role.

Nutrition for muscle building must be complete, ie include all the necessary components - proteins, fats, carbohydrates, vitamins, macro- and microelements. But there is one secret: in the daily diet of men, build muscle mass, protein should be more food than the average person in the diet. After all of the protein will build muscle mass.

But a little protein - for protein food was transformed into a muscle protein, need energy - that it maintains for all metabolic processes. However, carbohydrates should be complex, in the form of cereals (except semolina), vegetables, wholemeal bread. Simple carbohydrate (sweets and pastries) from the diet should be eliminated.

Thus, a sufficient amount of protein and energy to help to transfer the protein into protein food for the needs of the growing number of plastic and the amount of muscle fibers. Well suited to men, for example, diet, carbohydrate alternation, which is constantly changing amount of carbohydrates. The diet consists of seven four-day cycles.

The first two days of the cycle - carbohydrates are restricted, many proteins (3-4 g per kg of body weight). This leads to the fact that the spent glycogen (carbohydrate energy source of origin) in the muscles and the liver and the body begins to produce power using fat. From protein food with the hard muscle protein is formed.

The third day of the cycle - many carbohydrates (5-6 g per kg of body weight) and protein (1-1 to 5 g per kg of body weight) and a little fat. Thus the organism of inertia will continue to use the fat as a source of energy and carbohydrates are converted to glycogen.

The fourth day - and a moderate amount of carbohydrates, and proteins (2-3 carbohydrates, proteins - 2-2, 5 g / kg) - this enables the body to make maximum glycogen stores.

Diet for women who want to make the figure more feminine

Feminine form - a more rounded shape. Such forms are achieved by increasing body fat, and that's another diet, it is more calories than the body needs to cover energy costs. Unused calories are deposited in the body as fat reserves and give the figure a pleasant roundness. It is important not to overdo it, to a pleasant roundness is not passed into the folds of fat and double chin that is not decorated with a woman.

Calorie daily diet should be increased by eating more high-calorie foods. This is best to eat small meals 5-6 times a day - so the food is better absorbed.

It has a high calorie fatty meats and fish (especially useful oily fish), fat cottage cheese, cheese, sour cream Smetana: untold riches of Russian cuisine , Cream, butter, eggs. Dairy products improve the digestive process and will also help to achieve the main goal - correction. The diet must be present and vegetable fats, which improve the metabolism and digestion of the remaining products.

The carbohydrates in the daily diet should be as complex (vegetables, fruits, cereals) and simple - sweets and pastries. This combination will provide energy for the proper digestion and allow to make fat stores. In addition, vegetables and fruits are also a source of vitamins and minerals which are required by the body for proper metabolism.

Are there any contraindications to weight gain?

Of course, there is. Overweight hurt with severe diseases of the cardiovascular system, malignant neoplasms (their growth can be activated), certain diseases of the thyroid gland Thyroid disease - when to start worrying? , Diabetes Diabetes , Diseases of the gastrointestinal tract.

Therefore, before starting a diet you should consult your physician and the need to pass inspection. If contraindications to correction not, then proceeding with its plan.

Since each person has their own individual characteristics of metabolism, weight gain for some people is a significant problem. To cope with her best to help competent nutritionist.

Galina Romanenko

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