subject: A Weight Gain Diet That Will Transform Your Body [print this page]
Do you want to gain weight to create great curves or a more masculine frame? Lots of men and women across the world are trying to improve their physique by gaining weight but most are failing miserably as the gained weight is inconsistent, uneven and predominantly fat tissue. This article will take you through the necessary measures to help you gain lean weight permanently and evenly to improve your body shape.
In today's society, we are constantly reminded of our requirement to have the perfect body and although this pressure should not exist, it manages to penetrate through and we are continually in a state of body dissatisfaction. Getting your body into shape can be simple and healthy as long as you don't use extreme measures to get to your target weight. You will then not only improve your appearance but also your personal health status.
In order to gain weight and maintain the new weight, you will have to follow a diet that has an increase in calories of around 350 calories per day which includes all nutrient requirements and a good balance of protein, carbohydrate and fat. Normal food intake for men is around 2500 calories, so this would be increased to 2850 .Normal intake for women is normally around 1950 calories and should be increased to 2300 calories for weight gain.
In general, protein will be composed of around 25 % calories, 50% carbohydrate and the remaining 25% fat. It should be noted that 1g of protein equates to 4 calories, similarly 1g of carbohydrate 4 calories and 1g of fat is the equivalent of 9 calories. Other than the increase in calories, your diet should remain the same, providing that you eat healthy, well balanced meals, and a few additional snacks throughout the day. Similar to weight loss, it is more beneficial to gain weight slowly in order for the body to become accustomed to dietary changes.
While you are increasing your dietary intake, it is crucial that you increase your physical activity, even if it is just a little. This will ensure that the weight gained does not go on as fat but rather as muscle tissue. Again, similar to weight loss, weight gain requires a change in lifestyle in order to maintain the additional weight.
Once you have gained your target weight, a slight drop in daily calories of around half the increased amount (~150 calories) is required with a minimum of 30 minutes or moderate exercise each day.
