yg ni khas untuk mereka2 yg sangattttt kurus dan berniat nak tambah berat badan so untuk orang macam saya ni sangatttttttla tak sesuai..hahaha kang ditambah berat tu dah jadi macam kingkong pulokkkk...
actually nak tambah berat ni tak la sesusah nak kurangkan berat.ye la,bersabung nyawa kot nak kurang berat. kena kurang makan,kena exercise segala..kalau nak tambah berat ni,makannnn je :) kan senang? makan makan dan makan~
tapi bukan makan makanan berlemak tu! NO NO NO!
makanan berlemak contohnya macam lemak ayam dgn semua yg deep fry tu mmg boleh naikkan berat,tp ada SIDE EFFECT tau! yaaa side effect..nak tau apa?
makanan tu semua kolesterol level dia sangat tinggi..macam2 penyakit boleh dapat kalau kolestrol tinggi ni.tapi yang paling teruk mestilah sakit jantung .tak nak kan sakit jantung? taknak kan?
ok..mari kita tengok diet khas untuk mereka yang nak tambah berat badan :)
so,let's check it out :)
1) Consume More Calories
The only way to gain weight whether it’s fat or muscle, is to consume more energy than you expend. There is no escaping this basic law of human anatomy regardless of how many explanations you hear to the contrary. Admittedly some of us have faster metabolisms than others but that simply means that those who do need to eat even more again.
The only way to gain weight whether it’s fat or muscle, is to consume more energy than you expend. There is no escaping this basic law of human anatomy regardless of how many explanations you hear to the contrary. Admittedly some of us have faster metabolisms than others but that simply means that those who do need to eat even more again.
The basis of any weight gain diet should contain nutritious, high calorie foods. If you find to hard to put on weight then the greatest challenge you face is to consume enough energy without feeling full all the time. Don’t worry it can be done… quite easily!
2)Protein
Just know that Federal Drug Administration (FDA) recommends 50g of protein per day for the average male adult and the World Health Organization (WHO) recommends 56g.
Just know that Federal Drug Administration (FDA) recommends 50g of protein per day for the average male adult and the World Health Organization (WHO) recommends 56g.
So why is protein important?
From a weight gain perspective protein is made up of amino acids. There are 20 in total and 8 essential amino acids must come from food. Weight training increases the demand for amino acids and will break existing muscle down if it does not get enough from a weight gain diet. Without adequate protein, and more specifically, amino acids muscle gain is unachievable.
Good sources of protein include fresh and canned fish, lean cuts of red meat, chicken, turkey, low fat milk and yogurt, low fat cottage cheese, egg whites, soy products and whey protein powder.
3)Carbohydrate
Any weight gain diet worth its salt will contain plenty of unrefined carbohydrates. Just because you’re increasing your protein intake does not mean you should omit or even limit your carbohydrate intake.
Any weight gain diet worth its salt will contain plenty of unrefined carbohydrates. Just because you’re increasing your protein intake does not mean you should omit or even limit your carbohydrate intake.
Carbohydrate, which is converted into glucose and glycogen in the body, is the only macronutrient that can supply your body with an immediate source of energy – essential for any type of training.
Good sources of carbohydrate for a weight gain diet include whole meal bread, potatoes, brown rice, pasta, couscous, fresh and tinned fruit and dried fruit.
4)Fat
Certain dietary fats are crucial to both your well being and your ability to gain weight. One gram of fat contains more than twice the number of calories than 1g or protein or 1g of carbohydrate. A tablespoon of Flaxseed Oil contains as many calories as a banana for example so it makes sense to incorporate good fats into your weight gain diet. What is good fat?
Certain dietary fats are crucial to both your well being and your ability to gain weight. One gram of fat contains more than twice the number of calories than 1g or protein or 1g of carbohydrate. A tablespoon of Flaxseed Oil contains as many calories as a banana for example so it makes sense to incorporate good fats into your weight gain diet. What is good fat?
Without going into too much detail about how fat is subdivided, the fats you want to consume are monounsaturated fats found in olive oil and avocados, and polyunsaturated fats found in oily fish, flax, sunflower, safflower and cod liver oil and some raw nuts.
In short, a weight gain diet containing fish like mackerel, tuna and salmon (to name a few) or supplemented with a product like Flaxseed oil will not only help you build muscle but will keep you alive longer too.
5)Meal Frequency
- Finally, forget about eating 3 large meals a day with a few snacks.
- The best approach to an effective weight gain diet is to eat 5 or 6 small meals a day.
- Separate them by 3 hours so your stomach has time to digest each meal fully.
*last but not least: Eat a variety of fruits and vegetables.
- They are the richest source of vitamins and minerals (particularly antioxidants) and have both health and weight gain implications.
SUMBER: Dietitian,Sg. Petani GH.
selamat mencuba..salah silap harap dimaafkan :)
