What Protein Does in Your Weight Gain Diet
Protein is necessary for metabolic function and other bodily processes and it also helps our immune system to fight off disease. It is a building block in hair, finger nails, skin, cartilage, muscles and bones. Adults need protein to build up and replace tissues that are breaking down with use and children need protein to grow. You can get protein from meat, eggs, beans, grains and dairy products. Although protein helps your metabolism, it should not be avoided in your diet for weight gain. A balanced mix of the food groups will help you maintain a healthy lifestyle while maintaining a healthy weight.
Fiber
Fiber should be a component of your weight gain diet. Fiber is hard to digest and helps move waste through your system more quickly. If you are suffering from an intestinal disorder, your doctor may advise you otherwise, but for most healthy adults, high fiber foods like peas, apples, pears, plums, strawberries, whole grains and legumes help to avoid constipation and other intestinal disorders.
Vitamins and Minerals
If you are developing your weight gain diet, vitamins and minerals should be a large consideration for you. Some vitamins help repair tissues and cell damage that are consistent with weight training and muscle development. Red peppers, squash, cantaloupe and tomatoes are all rich in anti-oxidants which are essential to this process and help in preventing cancer and heart disease as well.
Weight Gain Diet
Gaining weight is a commitment and contrary to today's norm. Gaining weight means making high calorie choices your family and friends may not make. Ignore their weight loss diet choices and seek what is known as high nutrition, high calorie, and weight gain foods. Your weight gain goal is not the same goal so the same foods do not apply. When they decline desert, you have it, when they eat a sparse salad, you order pasta with sauce.
What Fat Does in Your Weight Gain Diet
Fat is basically energy for the body. The body also needs fatty acids for many of its chemical processes. Fats also carry vitamins that are "fat soluble" like A, D, K and E. It adds flavor to foods and satisfies feelings of hunger. Some fats are better than others but if you are on a weight gain program, you will need to incorporate fats into your daily diet.
Another Calorie Supplement Smoothie
Another great smoothie recipe is also rich in vitamins and protein. Take 1 cup of soft tofu and blend it with a banana, 2 cups of apple juice, 2 cups of blueberries, and 1 cup of ice. This recipe is ideal for people who are also in need of a potassium boost, something frequently missing from people who are underweight or suffering from wasting diseases. Just mix in a calorie or weight gain supplement powder and you will have a delicious calorie boost.
What Carbohydrates Do in Your Weight Gain Diet
During digestion, carbohydrates are turned into sugar, which is why they are eliminated in diet plans like Atkins and other low-carb diets. Carbohydrates come in the simple and complex variety. Simple carbs include some fruits, vegetables, honey, granulated sugar, etc. Complex Carbohydrates include beans, grains, potatoes and other vegetables and fruits. Carbs are an ideal food group in your weight gain diet because they are a building block that keeps you going. That is why runners have pasta meals before a big race - carbs inhibit fat burning.
Sample Weight Gain Diet
When you are creating your weight gain diet, you will hear many opinions on how many calories you should be adding per day and what kind of foods you need to eat. The truth is that you need to experiment to see what is right for you. Here is a sample weight gain diet that can help you experiment and get started. Breakfast should combine whole grains and high calorie and nutrient rich foods. For example combine granola, chopped nuts, raisins and banana into yogurt and enjoy a glass of milk with it. Have a snack mid morning with something rich like peanut butter or cheese with a piece of fruit. For lunch have a calorie rich salad including avocado, canned tuna, vegetable, olives, lettuce, sesame seeds and olive oil or a sandwich with lean meats and a lot of vegetables. Have a mid afternoon snack of milk with a muffin or granola bar. For dinner have baked chicken with vegetables and rice. Enjoy some ice cream for dessert.
Calorie Supplement Smoothie
A Terrific Smoothie idea, in which you can mix a calorie or nutritional supplement to make a weight gain shake. Combine 1 cup of frozen strawberries, 1 cup of ice, 1 cup of water, 1/2 cup heavy cream, 1/4 cup sugar, 3 1/2 ounces of soft or silken tofu, 1/2 teaspoon of vanilla extract and your calorie supplement. It's best to mix this in a blender. You won't taste the tofu and you get the benefits of the vitamins from the strawberries and some good protein to boot. Remember that although protein can help you burn calories, if you maintain a healthy level of carbohydrates, you won't burn calories or lose weight. Recipes like these are a great and yummy way to gain weight!
High Calorie Foods
High calorie foods that help weight gain: canned fruit in syrup, custards , pudding, cheesecake, ice cream, milk shakes, buttermilk pancakes, Bar-B-Q ribs, peanut butter, potato salad, macaroni salad, bacon, baked beans, cream cheese, raisin toast with jam, tuna salad ham and eggs, cream pies, baked potato with the works.
Hydration and Weight Gain
When you are engaging in a weight gain diet, make sure you stay properly hydrated. Water is one of the best ways to supplement any diet. Even though it is usually touted as a weight loss tool, water ensures proper regulation of food, vitamins, and minerals throughout your body. Water ensures that you get the full benefit from protein and carbohydrate absorption. If you are working out to gain muscle, you also want to ensure that your body is properly hydrated so you have maximum energy and power.
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