What you eat really does determine what you weight. Your diet is a vital part of whether you lose weight; maintain your current weight or whether you actually can increase your body weight.
Ensuring that you choose and eat the correct foods will enable you to control your own body weight.
You need to make sure that you have a healthy and balanced mix in your diet, consisting of proteins, fats, and carbohydrates. In a balanced diet approx 30% should be proteins, approximately 30% should be fat and the remaining 40% should be from carbohydrates.
So for example you are on 3000 calories a day diet that will be 900 calories from both fats and proteins and the remaining 1200 calories that you have will be carbohydrates.
Then you just need to convert them to grams to allow you to know how much you should eat. The basic rule that I follow is that 1g of carbohydrates is 4 calories, the same goes for protein. Finally, the 1g of fat is 9 calories
So now you need to work out what your diet contains and the 3000 calorie diet mentioned above will be 100g of fat, 225g of protein and finally the last 300g, which will be carbohydrates.
As long as you understand how this is worked out then you can start on the weight gain diet. Find out how many calories are recommended for your height and weight and then add a further 500 calories to your daily allowance and that is the figure to consume for weight gain.
During a normal day I will have breakfast, a snack, lunch, post work out snack, dinner and a night snack.
Breakfast
3 boiled eggs, some milk, 2 slices of wholemeal toast, and a small bowl of fruit.
Snack
High protein sandwich in wholemeal bread
Lunch
Some brown rice, a baked potato, 2 types of vegetables, and chicken
Post-Workout Snack
A low-fat protein shake made with milk and a banana
Dinner
Some more brown rice with either potato or pasta and vegetables with a portion of salmon
Night-Time Snack
Another protein shake
This diet is a good sample of how to mix nutrients together. Just remember that you should never go hungry, if you are feeling hungry then make sure that your snack is protein filled.
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