I wish to recover at least a few kilos! Be prepared for the fact that after this statement at you with a look of bewilderment. Indeed, those who are constantly dieting and does not get out of gyms with only one purpose - to get rid of extra inches in the waist, never understand how you can want to gain weight.But such a goal is sometimes put before him, not only because it is so desirable, and necessary for health.
When it is useful to gain weight
Any call of benefits, which is used by the owner too slim figure, you have to eat what they want and when they want, no cellulite, protruding belly and other amenities that inevitably arise in the fullness. But insufficient weight has its negative sides. One of the most terrible consequences of weight loss in women - reproductive dysfunction. Simply put, if the girl with the growth of 170 cm weighs less than 45 pounds, it can easily cease menstruation, and it is a straight path to infertility.
In addition, loss of weight, especially if you lead a normal life, do not sit on a diet and normally resting in itself signals that the body was a serious failure: from digestive problems and allergies to endocrine disorders and neoplastic diseases. So if you every month more and more losing weight, you should consult with your doctor!
Weight gain: what and how?
So, you've set a goal to earn the coveted number of kilograms. What to do in the first place? Right to go on a diet. But not in the opposite diet for weight loss (as much as possible) - still you will not be able to dramatically increase food intake. Yes and overeat is also not good for health. To gain weight, you must increase the appetite and therefore change your daily diet.
Stimulate appetite. Before each meal drink vegetable or fruit juice well and non-alcoholic beer.
Eat at least 5-6 times a day, at regular intervals of time. The main thing is not to prevent feelings of hunger, otherwise all efforts to gain weight go to waste. If you are hungry, something to eat, do not force yourself to starve.
After lunch, try to relax, calmly sit or even lie down for half an hour, giving the body a possibility to digest adopted food.
The power of people looking to gain weight, mostly should be protein and carbohydrate. It is important that half of the protein accounted for meat, fish, eggs. Especially useful chicken - tender chicken meat is easily digested, and its protein helps the muscle tissue to obtain the necessary relief. Every day, eat cheese, and choose the one that contains a fairly high percentage of fat, drink fat milk, yogurt, fermented baked milk.
You can prepare a special protein cocktail. Dilute a pack of cheese in the Cup of cream, add a couple tablespoons of jam or honey and thoroughly mix.
Tasty and healthy!
- Don't forget about fats! Sunflower, soybean or olive oil good salad dressing. By the way, they contained vitamin E has a beneficial impact not only on the metabolic processes in the body, but also on appearance - no wonder it is called a vitamin shop.
- The appearance of fatty tissue along with proteins, carbohydrates help. So feel free to eat white bread and pasta, potatoes of all kinds, sugar, honey, sweets and everything else, from what dreaming to lose weight jump aside, as from a fire.
- Make sure that your daily diet is balanced and content of vitamins and mineral substances. If necessary take a vitamin-mineral complexes.
- Drink plenty of fluids - 2-3 liters a day. It can be tea with milk, coffee with cream, juices and just ordinary water.
Diet for those who want to gain weight
What could be the estimated daily ration wants to gain weight man?
Breakfast - a bowl of oatmeal with honey and nuts, or cheese with dried fruit, a sandwich with butter and cheese and a couple cups of cocoa.
Lunch - fruit juice, a sandwich with sausage and a glass of yogurt.
lunch salad, to "tease" the appetite, thick, nourishing soup, a large portion of meat or fish, garnished with seasoned butter mashed potatoes or pasta. Complete the meal with dessert and coffee with cream.
afternoon tea grab a bite to eat any salad with fresh vegetables and fat yoghurt.
Dine scrambled eggs with ham and tomatoes, drink a pint of milk, and before going to bed eat a pear or an Apple.
High-calorie diet is a good thing. But because no one wants to gain weight due to increased belly? Therefore, in order to additional calories evenly distributed throughout the body, necessary physical activity. Yes, you have to go to the same gym, go to dump. Here are just exercises recommended for those who wish to gain weight, will be different.
Since the main reason complexes in people with insufficient weight - thin as twigs hands and feet, all attention should be focused on exercises to develop the muscles of the arms and legs. Good presses with dumbbells, push-UPS, exercises with a barbell, various Mahi and lunges, and swimming and bike perfectly complement training in the gym.
If despite all your efforts, the weight does not increase, this is a serious reason to go to the doctor!
Source:
World Councils
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