A lot of people out there who would love to put on weight. Even the number of people who want to gain weight almost in balance with the amount of people who want to lose weight.
If you want to gain weight, the most important factor that you should consider is the diet with sufficient nutrients. Weight training remains a routine that you have to do, but make sure your body is getting the best foods with nutrients to help the maintenance and development of the body.
A. Basic Understanding Gained Weight
There is some rationale that you need to know before you put on weight, among them:
1. Outline of the human body consists of two elements that are related to weight, namely, muscle and fat. To gain weight, you have to add muscle or supplement fat in your body. Naturally healthy choices to gain weight is by increasing muscle mass instead of fat.
2. a person who is obese hard (ectomorph body type), it's hard to keep her body fat, so while consuming high-calorie foods such as white rice, bread, burger, and others, the result still, his weight did not increase. This is why people who are obese weight hard hard ride despite already eat a lot of. See more information about types of the human body in the article "do you know Your body type?"
3. Increase the muscle mass is the most appropriate solution to gain weight for skinny bodied people, given their body can't store fat. How to increase muscle mass? One way is with weight training, i.e. with the train the muscles of the body such as muscles of the chest, back, and thighs.
B. the foods to gain weight
To gain weight, you should eat foods with nutritional balance, i.e. high-protein foods, high in carbohydrates and healthy fats.
Source Of Protein
You can get the sources of animal protein such as chicken breast, tuna, salmon, and fresh meat. You can also add whey protein to increase your daily protein intake. If you are vegetarian vegetable protein sources are also available, such as green beans, peanuts, peas, soybeans and petrol.
Sources Of Carbohydrates
Carbohydrates are needed as the main fuel in activity, especially during Your weight training. The best sources of carbohydrates can be found in whole grain breads, brown rice, and sweet, containing complex carbohydrates for energy off periodically.
To gain weight, you also need a healthy fat intake. Healthy fats you can get from certain types of fish, such as salmon, sardines, herring, mackerel and tuna, which are rich in omega-3 fatty acids. The fat in fish is urgently needed to help growth, the development of brain function, and reduce the risk of cardiovascular disease.
You can also eat the fruit of avocado as a source of healthy fats. In addition to the savory fruit meat, avocado also contains good fats (HDL). Content of lutein on avocado is useful to improve the quality and content of klorofilnya eye health is a source of antioxidants.
Add milk to supplement weight (gainer) which you can get easily around you. But make sure first that Your consumption will be gainer has been clinically tested and safe for your health. Welcome to gain weight!
Article: healthy weight loss diet