Diet for thin - high energetic
Foundation:
In time when majority of people are trying to loose few pounds, there is a group of people who are doing exactly reverse thing, tey are trying to get thicker. Going up of weight to healthy manier (through incrementation of muscle tissue, not fatty) is a slow process. In order to gain 0,5 kg on week, you have to consequently consume at least 500 cal more a day. This largeness of calorie can be alternat, as on conversion of stuff influence has: largeness of surface of body, temperature, level of hormones, age, sex , form of nerve match, physiological condition, consuming of coffee, tea and cigarettes, and obviously genetic factors. Taking those above-mentioned factors , it is necessary to be conscious, that there is not simple.
Each, who wants to adopt on weight, at first sequence should write down for 7 days exactly nwhat and in what amount he ate, count calories, remembering that it has to be normal eating week. During those 7 days, each day in the morning on empty stomach and in the evening write down your weight and write down possible fluctuations of weights and with accepted daytime amount of calorie correlation. Writing down the amount of eaten calories will allow to value what amount of calories will be necessary to assure that, in order to adopt on weight. It belongs to add 500 cal near a day for for received daytime average consuming of calorie. If boost of weight has not followed after period of about 2 months, it is prescribed to increase amount of eaten cal of 250.
To get on weight you need to apply several important principles:
- Eat consequently, three basic meals each day plus two or three additional meals. It is not possible to omit any of meals. By expansion " program of melas” to 5-6 , it will be not necessary to eat some of the meals when you are full, and additionally you will not feel full. There is often so, that you eat 2-3 abundant melas a day, which only weight digestive match needless. The last meal – a snap is obliged to catch on as late as possible, so that did not disturb your dreams or any problems with getting asleep. You should not make longer than 4 hours brakes between meals.
- Instead of drinking water, specially after physical fetach, you should eat big amounts of liquid food, thick fruit and vegetable juice and milky drinks ( ferment best). Fruit and vegetable juices ( half of glass before meal prompts appetite). Water included in them activates muscles. It is also adviced to drink melisa tea in the evenings, , which pacifies and slows conversion stuff.
- Increase physical fetch, in order to stimulate evolution of muscle tissue. With slim people physical exercises cause loss of weight, but also prompt appetite, so it is possible to boost amount of additional calories. Exercises also cause greatest thirst, so it is possible to take advantage that simply for consuming of thick fruit and vegetable juice and milky drinks.
- To put on weight you need to be very patient, however, the slower but more systematic you will get thicker the better for you, because it will mean that new kilograms will be converted on muscle tissue, not fatty one.
- Consuming of more of fat generally effects increase of weight, but consuming of big amount of fat of animal origin as: butter, fat cheeses, fat cream, fat meat and fast-foods can lead to increase level of cholesterol, that is why they should be eaten in moderate amounts. However, consuming of unglutted fat from olives dating, oils, marine fishes, awokado, nuts, is advantageous.
- Candies, which also effect increase of weight, should be substituted with candies that have greatest nutritious value ( from the point of view of contents of vitamin, mineral salt, wanted for healthy adopting on weight) like for example: thick fruit and vegetable juices , milky drinks, muesli, honey, nuts, dried fruits.
- Escape from caffeine and nicotine as they are stimulators of metabolisms, causing, that calories are incinerated in fastest rate.
- Rest, relaxation, physical exercises are factors, which indirectly effect increase of weight. Stress and tension of nerve match are the factors that should be escaped.
Additional products prescribed in diet:
- Pastas (spaghetti ) cooked on semi-rigidly, brown rice ( natural);
- Dark braed, whole-meal braed, crispbread, pumpernikiel;
- Muesli, Petals, nuts, raisins, sunflower, pumpkin pips;
- Dried fruits ( apricots, bananas, papaja, apples, plums, figs, dates);
- Fruits: pineapples, bananas, grapefruits, avokado, strawberries;
- Milk shakes: yoghurts, acid milk, milk acidofilne;
- Thick fruit and vegetable juices, nectars;
- Melisa tea;
- Honey;
- Crackers;
- Vegetables: peas, corn, potatoes, bean, carrot, olives etc.;
- Oil from olives;
- Sea fishes;
- Poultry;
- Blef;