Gaining weight can be a difficult proposition for many people, and this can be for a number of reasons. The mot common reason is that people don’t know how to contour their diets properly for optimal weight gain. Most people assume that high calorie foods are the answer for gaining weight, but this is only partly true. There is a particular recipe for how to gain weight, and it is centered on three key ingredients: protein, carbohydrates, and fats.
That doesn’t mean that just any food will do, however. These three must be properly proportioned with each other and must be consumed in the proper forms. Let’s take a closer look at these ingredients and how to make proper use of them.
A proper protein intake is absolutely essential for gaining weight, and a big part of learning how to gain weight is learning how to keep the right amount of protein in your diet. There is actually some debate as to the correct amount of protein to include in a gaining weight diet. The FDA (Federal Drug Administration) recommends about 50g per day while the WHO (World Health Organization) recommends 56g per day.
The recommended daily allowance (RDA) of protein is around .36g per pound or .9g per kilogram of body weight. Using these figures, a person weighing 140 lbs. would need a protein intake of 51g per day to meet RDA requirements. Athletes and body builders will need a larger amount each day due to their increased physical activity. Either way, proper protein consumption is necessary if you want to have success with gaining weight.
Any diet that is geared towards gaining weight is sure to include a generous amount of complex carbohydrates. Carbs should not be overlooked even though you already have a high protein intake. They are both needed if you intended to reach your ideal weight by way of weight gain. Carbs are converted by the body into glycogen and glucose which can supply you with an immediate energy source. This is invaluable when doing any kind of weight training. Some examples of good carb sources for gaining weight include potatoes, brown rice, pasta, whole meal bread, dried fruit, tinned and fresh fruit, and even couscous.
Gaining Weight: Fat is Foremost
The third ingredient needed for gaining weight is fat, but not just any fat. Saturated fats and Trans fats are definitely out of the questions. Those fats are unhealthy and also will not be of any help with weight gain. The fats you need are monounsaturated and polyunsaturated fats. One gram of fat has over two times the amount of calories as one gram of protein or one gram of carbs. For example, flaxseed oil has a good fat content and is very tasty. By simply adding it to a shake or some other snack, you can easily increase both the fat and calorie content. Be aware of the fat content of your food and make sure the fats you consume are the good fats that will help you on your way to gaining weight.