Weight gain and calorie

Low calorie foods

Fibrous carbohydrates and vegetables such as lettuce, asparagus, cucumber and broccoli calories as the low density fiber your body can not absorb the heat content. This fruit is an excellent choice if you want to lose body fat. Bodybuilders to lessen competition or calories in their food in common as high and simple starches and sugar over them replace it with fibrous carbohydrates. Bagels (and pasta goodbye, hello broccoli and asparagus!)

The other side of the coin, most vegetables is heat density is their weight, why not contribute.Think about it, before you get enough calories in one comprehensive movement lettuce, cucumbers or spinach should eat whole wheelbarrow! It always include vegetables in your diet is not justified (because they are good for you), but not weight for unique plant density is needed calories you eat too much or difficult struggle.

Calories – dense Carbohydrates

So now is a “calories – foods” that can help see that package in pounds:
As simple carbohydrates like fruit more than vegetables because simple calorie density and low-fiber carbohydrates are most concentrated. The juice of the fruit itself is more focused. Over a medium orange has 60 calories. A glass of orange juice contains about 160 calories. Fruits and juices, so a weight – the program is a great addition.

Taken to an extreme, attention and refined white sugar and empty calories like white bread products is the result of carbohydrates. Although these high-calorie foods have little or no nutritional value. Just more calories in your diet to add to the diet is not zero – the calories you want quality, nutrition is not only the volume. You are in the food and calories that are lost as possible (the way they leave the country, of course want to see up close).

Complex carbohydrates such as whole grains, pasta, grains, beans, yams, sweet potatoes and rice (starch) is also dense fibrous carbohydrates than calories. A typical restaurant sized serving of pasta is 800-1000 calories. It is clear that the weight pasta and other complex carbohydrate foods are large win.

The proper use of fats

Ok, now you know what carbs to eat, we talk about fat. Fat may also have a significant impact on the calorie content of foods. Fats have more than twice the number of calories per gram of carbohydrate or protein (9 calories per gram as against 4 calories per gram), so that foods are 100% fat have more calories per unit volume . Olive oil is pure fat, contains 1920 calories per cup. Any food that must have a high density of fat calories. Peanut butter, for example, has 1,600 calories per cup, cashews have 780 calories per cup.

I am not suggesting that you start devouring French fries, hamburgers and hot dogs all day to gain weight – if you do, the weights – right in the belly or behind! Your diet should always be low in fat (15-25% of total calories), but not all fats are bad. Is that saturated fats like fried foods, butter and tropical oils that you should avoid.

In small amounts, unsaturated, “healthy” fats are not only good for you but may help weight more quickly than if you eat no fat at all. Only a tablespoon of flaxseed oil and two tablespoons of peanut butter would add nearly 500 calories to your daily diet and you do not notice any extra food was added.

Weight Gaining Foods :

i.      Protein is key for muscle mass. Without adequate protein, muscle gain is not possible because weight training demand for amino acids (derived from protein).
You need daily about 2.2g protein per kilogram (1 g per pound) of your body weight in food. For example, if 50 kilograms (110 pounds), then you  must eat 50×2.2 = 111g of protein distributed in 5-6 meals per day. Include protein rich foods in your diet. Your protein intake should be from food and not from other supplements.
Good food sources of protein: whey, fish, dairy products (low fat varieties), meat, roasted nuts and seeds (almonds, pumpkin seeds, sesame, sunflower).
ii.      Milk is one of the best muscle foods.
Milk contains two proteins of high quality, nearly 80 percent whey and 20 percent casein and whey. Whey is rapidly degraded into amino acids and absorbed into the bloodstream. The whey is very good to eat after training. Casein is digested more slowly and gives the body a constant supply of protein for a longer period of time

iii.      Healthy fats: Avoid fatty foods. Most mothers, especially in India, provide excess of ghee or butter to their children, thinking of quick weight gain. But usually ghee is saturated fat, fat is not healthy for a body. Healthy fats are monounsaturated and polyunsaturated fats and omega-3 essential fatty acids

iv.      Good examples of fats could be : cold pressed oils (olive, sunflower, linseed, canola)

v.      Complex carbohydrates is also essential.
Some people think that drinking beer helps in weight gain. But the question is whether it is true or not, it accumulates in the abdomen, so it is fat.
Taking protein supplements could be harmful. Please consult your doctor for protein supplements.

1. 

   contraceptive sponge says:

   July 6, 2010 at 11:29 pm

   I am the first time on this site and am really enthusiastic about and so many good articles. I think it’s just very good.
2. 

   Protein Powders says:

   July 6, 2010 at 11:46 pm

   Well I am quite sure that it would not be new for you but your blog s fantastic! I am sure that many guys would have told you before but I thought to let you know myself and boost your confidence.
3. 

   Surath says:

   July 7, 2010 at 10:47 am

   yes u can