Diet to Increase Weight

As diet and exercise are interrelated, lifting weights will ensure that our body weight is properly distributed. When we eat foods that are high in protein and low in fat we can gain muscular gain. The muscle requires energy for growth. The main reason it is easier to gain weight from lifting weights is that it increases the appetite. People who work out require more calories and protein.

In order to gain a pound, we have to consume 3,500 calories above your recommended daily requirements for weight maintenance. But these requirements may vary according to a person's size. Thinner people require fewer calories to maintain their weight than larger people. To gain two pounds in excess we have to consume 7,000 calories in addition to our required intake. This is a reasonable weekly target.

While eating three meals per day is a regular practice, it is good to eat five to six meals per day to increase calories. We should eat foods that are high in proteins and low in fat. The bulk of your calories should come from complex carbohydrates. It is best to eat one lean protein and a complex carbohydrate for each meal. You will need to eat about every 2-3 hours to consume your meals.

Some lean proteins are chicken, turkey, lean beef, tuna, fish, nuts and egg whites. Complex carbohydrates include bread, brown rice, oatmeal, potatoes, yams, pasta, corn, peas, barley, all grains, maize, rice cereal, buckwheat, cornmeal, amaranth and quinoa. They are essentially your starchy foods.

As consuming carbohydrates is a healthier way to increase weight, intake of complex carbohydrate such as pasta, rice, beans, bread and cereal are to be focused. Carbohydrates are important because they are the main source of energy for the body. It is also important to eat a variety of fruits and vegetables daily.

Protein is a key ingredient for muscle building and is crucial for gaining healthy weight. Good protein sources include lean meat, fish, eggs and dairy. Yogurt and cottage cheese are high-protein foods that are sensible between-meal snacks. Drinking a glass of low-fat milk, either with or between meals, is another simple way to bump up your daily protein consumption.

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