Gain Weight With Calories And Protein
Gaining weight is not difficult - it can be easily done without adding fat to your diet. Today there are many options where proteins and calories can be added to your existing diet minus the fat. The excess intake of fat means your weight gain is mainly a gain in the fat content of your body. When the muscle content in your body increases, there is an automatic increase in overall weight. Besides a diet high in calories you need to adjust your diet to include fruits, unrefined carbohydrates, whole grains, and vegetables. The protein in your diet should come from beans, egg whites, fish, chicken breast, skimmed milk, and milk products.
Saturated fats must be avoided as far as possible. All fats have the same number of calories but saturated fats are the ones which increase the levels of cholesterol. By saturated fats one means processed foods like bacon, sausages, high fat meat cuts, butter, sour cream and other whole milk dairy products. High fat content in food means high calories too. It roughly means for every one teaspoon of fat you have 45 calories. So ideally fat content should increase which will increase the calorie intake too but saturated fats should not be part of your meal. Among healthy fats that can be had everyday you have canola oil, olive oil, avocado with peanut butter and margarines with no trans fats and all this minus sugar and oil.
Along with regular food you can add some dietary supplements which are good for in between eating. Liquid supplements are often prescribed to people who have lost lots of weight post surgery where they lose their appetite. At this point in time, it is necessary to not just gain weight but to also get back some of your strength and stamina.
Snacking is a very essential part of gaining weight. It is important that you choose snacks that high in caloric value like dried fruits, low fat ice-cream, granola-enriched yogurt, trail mix and crackers with low fat cheeses. Drinks should exclude soft drinks high in sugar content and include fresh fruit juices like oranges, apple, cranberry and pineapple.
Your body weight will show a marked increase if you focus on the type of food you eat. An increase in the consumption of proteins as well as calories is what is required and in combination with exercise and weight training you will ensure that the weight gained is muscle and not fat.
