Weight Gaining Diet Muscle – Whilst most of the western world is looking for ways to either lose weight or maintain themselves at some healthy level, there are those who struggle to gain weight, especially when it comes to building muscle. Here are a few weight gain tips you can help to use weight gaining diet.
Calories are not the be all and end all of whether you gain or lose weight – your metabolism is more complex than that. Nevertheless, if you eat too little then you won’t gain any weight.
You should already instinctively know in your head how much food you have been eating to maintain your current weight. You can expect the volume of food to rise in order to gain weight. A safe amount of calories to add to your existing diet is between 250 and 500. Any more than this and you risk doing yourself damage. Any less than this and you will simply take longer to reach your target weight.
It is essential to eat foods that contain fat if you are following any weight gaining diet. A low fat diet will often not work and will leave you feeling lethargic.
However, many fats are bad for you, namely trans fats and saturated fats. Junk food contains high amounts of these fats and can cause you problems even if you only eat them for a short while (I am guessing that you have seen the movie, Super Size Me). Foods that contain healthy fats include oily fish, flax seeds, walnuts, Brazil nuts, spinach, hummus and more.
Most bodybuilders who are looking to weight gain diets will also increase their protein intake. The easiest way to do this is via protein shakes. Whey is pretty amazing when you think about it because it is otherwise almost impossible to pack so much protein into a little shake. Another good source of protein is cottage cheese.
These shouldn’t be ignored but are generally a lot easier to control compared to eating good fats and getting enough high quality protein. Carbohydrates should make up around 50% of your total calorific intake. The best carbs to ingest are those of a low glycaemic index (GI). High GI foods like white bread make your body’s digestion and metabolism unreliable and inconsistent. You will also suffer from mood swings if you live on high GI foods.