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Sunday, July 29, 2012

Healthy, High Calorie Foods For Weight Gain

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Who's sexier - Jennifer Lopez or Olive Oyl from the old Popeye cartoons? Most people would emphatically reply, "J-Lo!" Some of us are naturally endomorphs, and have strangeness losing weight. At the other end of the spectrum are ectomorphs, who are thin and positively have problem gaining weight. Being skinny can be emotionally difficult. That may be hard to believe, especially for women, given our current "thin-is-in" culture of beauty. Others who may want to gain weight consist of body builders and those who are overcoming eating disorders.

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The idea behind gaining weight is not to become obese of course - so fast food is by all means; of course out of the question. That's because obesity is accompanied by serious health risks such as heart disease and diabetes. Rather, people who want to gain weight need healthy high-calorie foods for weight gain. The healthy way to gain weight naturally is with high-protein foods - which will also build attractive, lean muscle.

The three original nutrients for the human body are protein, which supplies amino acids; fats, which furnish fatty acids; and carbohydrates, which furnish glucose. These three original nutrients are also the foods to gain weight with! Here's a snapshot of how to optimize your diet with healthy high-calorie foods for weight gain.

Protein should be the construction block of every meal and snack. Protein builds lean muscle. This does not mean fast-food burgers! Be sure that your protein sources are lean: chicken, fish, or vegetarian alternatives such as beans and tofu. Red meat and dairy products are not commonly recommended because they're high in saturated fat. However, there are healthy ways to eat red meat and dairy products, which we'll discuss shortly. Your serving of protein should be the largest portion on your plate. Lean protein snacks consist of hummus, nuts, low-fat cheese and yogurt.

Enjoy hearty whole-grain carbohydrates. This does not mean white, highly processed carbs such as potato chips, white bread and bagels! Think brown. Whole-grain carbs consist of items such as multi-grain crackers, whole wheat bread and basmati rice. people who are watching their weight avoid highly processed carbs and sacrifice their intake of whole-grain carbs to one or two servings per day. Since your goal is to gain weight, feel free to eat whole-grain carbohydrates with every meal. Seven-grain crackers dipped in hummus makes a hearty snack!

Eat at least five servings of fresh fruits and vegetables every day. You can boost your serving intake by also drinking 100 percent natural fruit juices. Also, be sure to add a fruit or vegetable to every meal. We could convert that old saying "An apple a day keeps the doctor away" to "Five servings a day keeps sickness at bay!"

Enjoy healthy fats. Fats encourage nutrient absorption, facilitate nerve transmission, and declare cell integrity. This does not mean eating greasy french fries! Not all fats are created equal. There are good fats and bad fats. The good guys are monounsaturated and polyunsaturated fats. Monounsaturated fats lower Ldl, or bad, cholesterol and they also growth Hdl, or good cholesterol. Tasty examples are nut, canola and olive oils. Polyunsaturated fats lower Ldl and total cholesterol, too. Those healthy omega 3 fatty acids that you're always hearing about are polyunsaturated fats. Salmon, fish oil, and corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Dip your whole-grain bread from a local baker in gourmand olive oil! Make a big, creamy batch of guacamole from hearty avocados--throw in some chunks of tomato and onion. These are delicious, healthy, high-calorie foods for weight gain! Avoid bad fats, as they instigate heart disease and determined types of cancer. The bad guys are saturated fats and trans fats. Saturated fats raise Ldl and total cholesterol; they're found primarily in animal products, together with meat, dairy and eggs. Trans fats come from hydrogenated oils. Scientists whip hydrogen into any type of oil, even originally healthy oils, to give processed foods a longer shelf life and a creamier "mouth feel." French fries and buns, stick margarine, vegetable shortening and countless packaged foods consist of partially hydrogenated oils. Read the labels, and avoid them.

If you're going to eat animal products occasionally, protect your health by doing it the right way. If you want to enjoy some red meat and dairy products as part of your healthy plan to gain weight, here are some tricks to keep bad fats in check. Opt for meat and dairy products that come from grass-fed animals, preferably from local small house farmers in your area. Now, organic and grass-fed meat is available at most supermarkets. Not only are these products vastly excellent in flavor, but also consist of more good fats, especially omega 3 fatty acids, than bad fats. They also have conjugated lineolic acid, and are high in beta-carotene. These nutrients plummet in ordinary mass-produced meat and dairy products, because the animals are fed corn, which is less expensive and makes animals larger. You might also be shocked to learn that the animals are often fed truckloads of stale or ruined junk food such as snack cakes from bakery outlets because it's so cheap.

Another recipe you can use to supplement healthy foods to gain weight is by focusing on anaerobic exercise rather than aerobic exercise. Aerobic exercise is moderate performance performed over an extended duration of time, such as running and bicycling. Aerobic exercise burns fat. However, if you're trying to gain weight, hold a miniature fat to sculpt into lean, intriguing muscle, and turn to anaerobic exercise. Anaerobic exercise is high-intensity with short bursts of action, such as weight lifting, sprinting and jumping. Weight lifting is the excellent anaerobic exercise for someone who's trying to gain weight. Body builders use this type of anaerobic exercise to build muscle mass, and non-endurance sports athletes use it to build power. Weightlifting creates a hard body for men that women love, and it sculpts those curves on women that men appreciate! Once you attain your desired weight, you can supplement anaerobic exercise with aerobic exercise for uncut cardiovascular health.

In increasing to these diet tips, you can supplement your healthy diet with protein supplements. It is often difficult to eat enough protein each day, so supplementing with a soy or whey protein shake can help growth uncut intake. every person who is too skinny wants to gain weight, look great, and build strength. Take the next step today, and enjoy the benefits of a fit, healthy body.

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1 comments:

indianist said...

What are the major food to take at the time of the pregnant to get good baby. Thanks for the above healthy food to gain weight

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