Weight Gain Diet Foods
Weight gain diet foods are essential to help you gain extra pounds of healthy weight. Skinny people need to know what kind of food and how much to eat. Eating the wrong foods such as high carbs like fries, chips and other junk food is a sure way to create future health problems downstream like hypertension, heart diseases and diabetes. We will look at some of the proper weight gain diet foods you should include in your daily diet and the portions you should be consuming to gain weight quickly and healthily.
There is a right way to eat for weight gain. Instead of eating everything within the 3 basic meals, distribute your food intake into 5 or 6 meals – 3 main and 2 light ones. This would aid your calorie intake and maintain a healthy balance.
In order to gain weight, it simply means that you have to eat more than what your body requires for the day. This is translated to eating more than your daily calorie requirement to maintain the calorie-burning activities you perform. Eating just enough to meet your daily needs would only keep your weight constant, and not add any additional weight. Studies have revealed that in order for a person to gain extra 1 pound, the person needs to increase his/her calorie intake above what he/she needs by 3500 calories. Assuming the additional weight gain is achieved within a week, this equates adding 500 calories per day to the meals consumed. An average male adult requires about 2000 odd calories per day. If you want to know the exact calorie counts you need to consume, head to my blog to find out your Basal Metabolic Rate.
If you are interested in the kind of weight gain diet foods you can try the following:
1. Milk (3 Glasses)
Milk is packed with protein, the ingredient necessary to put on muscle mass. Start the day with a glass of milk, drink it over the next few meals until you are done with more than 3 glasses.
2. Fruits & Vegetables (5 Servings)
Eating fruits and vegetables help prepare our bodies for healthy weight gain. They are rich in fiber and vitamins, and aid us in digesting our weight gain diet foods.
3. Breads
Choose hearty and dense breads such as oat bran and whole wheat rather than light white breads. Eat them with generous servings of peanut butter and jam.
4. Cereals
Cereals make great weight gain diet foods. Eat more dense cereals such as muesli, grape-nuts, granola, shredded wheat and bran or wheat chex. Avoid flaked cereals. Remember to use low fat milk instead of water when preparing hot cereals and garnish with nuts and dried fruits.
5. Beverages
Drink more filling beverages like shakes, milk, fruit juices instead of water, tea, coffee and sodas. Go for the higher calorie content.
If you are interested to know more about weight gain diet foods and how to gain muscle mass quickly and healthily, read up at my blog for some hot tips.
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Davion is a successful webmaster and author. Find out more about natural and effective tips on how to gain weight and muscle mass quickly that have benefited many skinny people at his blog gain-muscle-mass-weight.blogspot.com.
What Are The Right Ways To Manage Your Weight?
Obesity or overweight will increase one’s risk of premature death and chronic diseases such as diabetes, hypertension, stroke, high cholesterol, and heart disease. Reduction of weight can not only lower these risks but also improve one’s appearance, quality of life, and mental health.
However, it is important that an obese individual should seek proper advice from medical doctor or professional health personnel on how to lose weight, especially when he or she already has some medical disorders.
Diet, exercise, and behavioral therapy are the three essential elements for any treatment of obesity. These are the advices given by a senior consultant endocrinologist.
Skipping any of the three main meals should not be taken as a weight control method. Instead, patients should follow dietitian’s advice to take the most appropriate diet with adequate size without needing snacks between meals to lose weight. Patients should also learn how to read food labels and glycaemic index of foods.
Exercise burns calories. Exercising at the right intensity and duration can burn fats almost exclusively at the so-called “Fat-Burn Zone”, when patient’s target heart rate is at 60 to 70 percent of the maximum heart rate (MHR) calculated based on the patient’s age. For example, a 30 year-old patient’s target heart rate is equal to 114 beats per minute (calculated from the formula: (220 minus 30) x 60%). He needs to exercise at least 3 times a week to be effective.
Behavioral modification plays an important role if patient wants to achieve long-term weight loss. Behavioral therapy can help change key attitudes, motivate self-change while maintaining self-esteem, manage stress and depression, etc.
Besides the three ways mentioned above, slimming medications can be a useful adjunct. They must, however, never be used alone. With medical supervision, slimming medications can sometimes achieve excellent results in weight reduction and weight maintenance. These can only be used for patients with BMI of 30 kg/m2 and above, and those with BMI of 27 kg/m2 and above with concomitant medical problems that include diabetes, stroke, hypertension, and heart disease. The medications should not be prescribed to patients below the age of 18 and women who are pregnant or breastfeeding.
Surgery is another alternative for those morbidly obese (BMI 40 kg/m2 and above) or those with BMI of 35 to 39.9 kg/m2 with severe medical problems. This should be taken as the last resort when all the above means have been used for more than 6 months and failed to achieve any significant weight loss. Gastric bypass, gastric placation, and gastric banding are some of the usual surgical procedures.
Prevention is better than cure. So, the best approach is not to become overweight. Having a healthy lifestyle and regular physical activity will make one more likely to achieve and maintain a healthy weight.
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From Cell to Super Cell - with Glutathione
From Cell to Super Cell - with GlutathioneFebruary 1, 2001Imagine you're a cell.Inside your body runs the machinery that creates lifeitself. But as that machinery keeps running, day after day,you begin to get worn out - the friction and the processesthat cause damage (here the "free-radicals" - highlydestructive little entities generated by biochemicalprocesses, as well as pollutants, UV radiation and othersources) start to create havoc and you begin to lose thebattle to disease, old age and ultimately death.In fact your battle would be over much sooner were it notfor the numerous mechanisms that you and other mammaliancells evolved over millions of years, as protection fromthe injury that can result from your normal functionalprocesses. The foremost among these internal protectivesystems is the "Glutathione antioxidant system."Glutathione, a small molecule composed of three aminoacids - glycine, glutamate and cysteine - acts as yourcellular Super-Mop, soaking up "free-radicals" (with thehelp of the sulfur-containing portion of the cysteinemolecule), protecting your cellular membranes and internalorgans from the cascading destruction they can cause.Besides being the major antioxidant that you produce asprotection from "free-radicals," glutathione is also a veryimportant detoxifying agent, enabling you to get rid ofundesirable toxins and pollutants. If you were a liver,kidney or lung cell, you would contain high levels ofglutathione, as you'd be exposed to the greatest levels oftoxins.Glutathione also helps you dispose of many cancer-producing chemicals, heavy metals, drug metabolites etc.that invade the pristine recesses of your cellular world.And Mother Nature (the first recycler) also designed you touse glutathione to recycle other well-known antioxidantssuch as vitamin C and vitamin E, keeping them in theiractive state.If you were a cell delegated to the immune systemdepartment, you would require glutathione for many of theintricate steps needed to carry out your essential immuneresponse functions - such as multiplying to make manyclones of yourself, to mount a full-bodied immune response,or "neutralizing" undesirable elements of the cellularcommunity, like cancerous or virally infected cells.But your finicky cell membrane does not allow wholeglutathione molecules to cross over directly into yourcellular spaces. And every time a molecule of glutathioneneutralizes a destructive free-radical or toxin, it fatallybinds with the undesirable element and is washed out withthem in the bile or the urine.So how do you replenish your stores and get your daily fixof glutathione? Simple. You manufacture it in your cellularfactory, from its raw materials - glycine, glutamate andcysteine.If your human eats a diet high in fresh fruits andvegetables and freshly prepared meats, you should get begetting enough glutamate and glycine. But cystine comesmostly from eggs, milk and cheese. And when eggs, milk andcheese are cooked or processed, the composition of Cystineis changed to Cysteine (small difference in spelling, butBIG difference in action). While still a valuable protein,it can no longer feed your glutathione levels.If you can get a sufficient supply of cysteine (whichdetermines the rate at which you can make glutathione),your arsenal is well- stocked. If not, you and your humanare at a strategic disadvantage in the battle of "Cell v/sFree-radical Destroyers."As a normal, healthy cell, increasing your glutathionelevels could help you and your human maintain thatstrategic advantage in the battle against free-radicals. Ifyou're not really in your prime, boosting your levels couldtip the scales in your favor, and help you fight thecellular damage that causes disease and aging._____________________________________________Get this article by autoresponder: gsh@...Priya Shah writes on health and environmental issues, andis a believer in the power of natural healing. She edits awebsite on environment and green living calledMaking India Green. She may be contacted atflorence@...____________________________________________[Non-text portions of this message have been removed]