Weight Gain Diet Plan
The key to a weight gain diet is to increase the calorie consumption, from foods that are good for you. This is easier said than done as many people actually suffer from being too thin and it may be difficult for them to gain weight.
Being underweight can be caused by chronic diseases and eating disorders. It is also a concern for naturally thin people who would like to get stronger, bigger and more muscular.
Elderly women who are too thin may be more likely to suffer from hip fractures and osteoporosis. Being underweight may also increase a man’s chance of erectile dysfunction. It may also increase the risk of diseases like heart failure and cancer.
• Keep your meals healthy and balanced.
• Eat frequently: 6 times a day- 3 large and 3 small meals throughout the day rather than 3 main meals.
• Choose foods with higher calorie density.
• Do not think you can eat anything just because you are trying to gain weight. Avoid processed junk foods, saturated fats and sugar.
• Eat plenty of complex carbohydrates including pasta / whole meal pasta, sweet potatoes, beans, rice and oatmeal.
• Don’t be afraid to drink juices, skim milk or healthy shakes / supplements.
• Keep your diet low in fat but don’t hesitate to eat good monounsaturated and polyunsaturated fats– olive, sunflower, linseed, flaxseed, canola oils and two tablespoons of peanut butter every day.
• Exercise regularly, don’t think exercise is bad for you, because you are thin. You want to put on lean muscle, not fat when you gain weight. Resistance training- lifting weights at a gym or home with the proper equipment is ideal for a weigh gain diet.
• Amino acids that come from protein are essential for the muscle mass. Include high protein foods in your diet: lean meats, nuts and seeds, whey, fish, low fat dairy products.
• Avoid fast foods and fried foods such as french fries, chicken nuggets and fish sticks, they tend to be processed, high in saturated fats and sugar.
• It is ok to take a multivitamin and mineral supplement as well as a serving of good quality protein powder after the workout every day. Or what about a great quality weight gainer supplement to speed things up a bit?
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References:
Flegal KM, Graubard BI, Williamson DF, Gail MH. “Excess deaths associated with underweight, overweight, and obesity.” JAMA. 2005 Apr 20;293(15):1861-7.
http://www.gainingweight.info/ weight-gain-diet-and-nutrition/
Cheng JY, Ng EM. “Body mass index, physical activity and erectile dysfunction: An U-shaped relationship from population-based study.” Int J Obes (Lond). 2007 Apr 24.
http://nutrition.about.com/od/ dietsformedicaldisorders/f/GainWeight.htm: Weight Gain Diet Plan
How Can I Gain Weight Safely? : http://www.nhs.uk/chq/ pages/2302.aspx?categoryID=51 &SubCategoryID=165.
