How to gain weight in a healthy way
In this article, we will talk about how to gain weight in a healthy way and this topic is for you if you are a thin person and you want to gain weight or if you are an athletic person and you want to build more muscles, or also for you if you want to lose weight by knowing and avoiding the weight gaining reasons.
For what you should pay attention before starting the weight gaining process?
You must correct the idea that says, the body does not change through the diet and lifestyle, and this is wrong because the body can adapt to any internal and external changes, but be sure that the body likes to remain in its previous state and every trial to change your old habits your body will reject it.
You must check your thyroid gland activity because the thyroid gland is responsible for controlling and regulating the metabolic rate in the body and the thyroid gland activity determines the rate of energy burning in the body so you must fix any problem in the thyroid gland ( hypothyroidism or hyperthyroidism )before starting any type of diet.
Check your liver function because when the thyroid gland secretes a thyroid hormone called T4, which must be converted by the liver to T3 in order to be active therefore your liver must be healthy and functioning well.
Check your kidneys function because if there was any dysfunction in your kidneys it can cause a problem in the anabolism and building process and increase the catabolism process in the body and this will promote the weight loss instead of the weight gaining.
Another misconception that must be corrected, which is the weight gain can be done within a few weeks or a month because it really takes time and needs patience and consistency like weight loss.
Check your kidneys function because if there was any dysfunction in your kidneys it can cause a problem in the anabolism and building process and increase the catabolism process in the body and this will promote the weight loss instead of the weight gaining.
Another misconception that must be corrected, which is the weight gain can be done within a few weeks or a month because it really takes time and needs patience and consistency like weight loss.
How to start the weight gaining diet step by step?
The main rule of weight gain diet is to increase your calorie intake by 500 kcal and you must know is that the calories are not all the same.
The type and the source of these calories are very important in how the body uses these calories for energy.
When you take an excess of energy from these extra calories the body goes in one of two ways either this energy is used as fat storage either this energy is used for muscle mass building.
Therefore you should not ever start increasing your calorie intake without knowing the source of these calories that come from the three food categories protein, carbohydrates, and fat.
For example, increasing the carbohydrates calories like most people do when they like to bulk and build muscles, by eating sugar, fruits, and starches, of course, you will gain weight but you will also increase the fat storage in your body instead of building muscles.
Because glucose that comes from carbohydrates digestion leads to an increased level of insulin and the glucose will be converted in the body into fat and this is harmful and leads to many diseases such as diabetes type 2, high blood pressure, and cardiovascular diseases.
How your calories must be split in order to let your body uses the excess of energy in muscle mass building?
Your calories for macros for a good balance between muscle building and fat loss should be split in this way 40% of protein, 30% of fat, and 30% of carbohydrates.
You must know that the increased amount of calories should be from fats only and not from any other food category like protein and carbohydrates because 1 g of fat gives you 9 kcal, unlike carbohydrates and protein that each gives 4 kcal for 1 g.
Fats are the only type of categories of food that does not increase your insulin levels, unlike carbohydrates and protein.
And this will let your body works in a way to use this excess of energy in muscle building and not fat storage.
What to eat while doing the weight gain diet?
The carbohydrates:
You should eat good quality of carbohydrates like Quinoa, sweet potatoes, brown rice, and pumpkin.
You can also eat fruits and drink fruit juices without adding any sugar but make sure to not exceed the percentage of your calories from carbohydrates because fruits contain glucose and fructose.
The high concentration of fructose and glucose in juices in addition to the fibers of fruits and with the excess of energy from fats and then when you take the protein your body uses this excess of energy in muscle building and not transferring energy into fat storage.
The high concentration of fructose and glucose in juices in addition to the fibers of fruits and with the excess of energy from fats and then when you take the protein your body uses this excess of energy in muscle building and not transferring energy into fat storage.
That's why eating fruits and drinking juices are totally forbidden in the weight loss diets like the ketogenic diet or the low carb diet.
The fats:
The protein:
The protein is the only food category that is not stored in the body and not used as a source of energy it is only used for the regeneration and building process in your body.
The good sources of protein: red meat, chicken, turkey, egg whites, and fish.
The fats:
Fat is the most important source of energy to increase your calorie intake.
The good quality of fats sources: raw nuts, milk butter, ghee, fatty fish like salmon, seeds like sesame seeds, and sesame tahini, chia seeds, pumpkin seeds, flax seeds, avocado, coconut oil, and olive oil.
The good quality of fats sources: raw nuts, milk butter, ghee, fatty fish like salmon, seeds like sesame seeds, and sesame tahini, chia seeds, pumpkin seeds, flax seeds, avocado, coconut oil, and olive oil.
The protein:
The protein is the only food category that is not stored in the body and not used as a source of energy it is only used for the regeneration and building process in your body.
The good sources of protein: red meat, chicken, turkey, egg whites, and fish.
The weight gain program
You should increase the number of meals to 4 or 5 meals per day, 3 main meals, and 2 snacks between them, in which you are able to add more calories to your daily intake of by drinking juice, eating nuts, avocados, or a tablespoon of natural honey but don't forget to count the calories of your macros (protein, fat, and carbohydrates) in order to not ruin your macros percentage.
You have to do weight lifting exercises because it is an essential and important process for weight gain as it is important for people who want to lose weight.
Unfortunately, if you were not doing any weight lifting exercise you will not build muscles and your weight gain will be unhealthy because you will get only fat storage instead of increasing muscle mass.
Your muscle tissue is a type of tissue called metabolically active because it burns calories even at rest.
Therefore, any muscular effort stimulates the muscle tissue for building and growth, and one of the basic principles of increasing the muscle mass and bodybuilding is by overloading the muscle with a little heavier weight than the weight that your muscles can support and keep doing your repetitions until you reach muscular failure.
Muscle failure is the most important response to increase muscle mass and bodybuilding by stimulating the muscles to do the recovery process, so you have to feel tired and that you are unable to complete the repetitions of your set which you're performing, otherwise it will be a waste of time and effort.
Therefore, before you start your workout you must check the weights and increase them gradually every few times because once you feel that you can complete your repetitions with the weight, then the weight that you are lifting should be gradually increased.
Another important point while doing the exercise is the time of your every repetition, the slower the movement is, the more your nerves become stronger and this gives signals to your muscle mass to increase.
The rest time between every set should not exceed 60 seconds, to not let your muscles to be in a relaxed mode.
The rest time between every set should not exceed 60 seconds, to not let your muscles to be in a relaxed mode.
Good quality of sleep for enough hours is very important for muscle building and weight gain.
A magnesium supplement is recommended for your muscles to relax and to lower your muscle cramps and to reduce the stress level.
We hope this information was helpful and that you should gain weight in a healthy way for better health and this process might take some time so it needs patience and consistency...
We hope this information was helpful and that you should gain weight in a healthy way for better health and this process might take some time so it needs patience and consistency...
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