A Weight Gain Diet For Women
Weight gain is not necessarily as easy as it sounds, especially if you want to maintain the weight and keep healthy. However, armed with the right knowledge it is very achievable and need not impinge on your daily life. Following, is a weight gain diet for women that will allow you to put on weight slowly but steadily and feel great in the process.
One of the biggest mistakes in attempting to gain weight is to reach for the doughnuts, fried chicken and those sugary drinks. This type of weight gain diet will not only increase body fat, rather than lean tissue, but could also increase cholesterol and heighten the risks of heart conditions such as hypertension. Instead, it is better to ease into an increased energy intake with less fatty foods such as grainy breads and pasta.
If you are already eating the recommended daily intake for women, which is around 1950 calories per day, then you will only be looking at increasing this by a few hundred calories per day. Each pound of weight is equivalent to 3500 calories, so a healthy weight gain diet for women in this circumstance would include a gain of around 1lb per week and will require an increased food intake of around 350 calories. Here are a few examples of 350 calories:
2 slices of thick cut wholemeal bread with low fat spread and a banana
1 yoghurt and a glass of fresh orange juice
1 small packet of nuts
A bowl of cereal with semi-skimmed milk topped with dried fruit
In order to increase your weight healthily, you should try to include foods such as the above examples into your daily diet to facilitate lean tissue gain, rather than fat. In conjunction with your increased healthy diet, you should try to increase exercise levels to maintain existing muscle and help build additional muscle.
When body weight increases, so does energy requirements, so, rather than looking at your weight gain diet as a short term system, you should also be thinking about increasing dietary intake after the weight has been gained. If you already had a healthy diet and did not go hungry but were still underweight, you may wish to consider gaining just a few pounds, as this may be the healthy weight for your body. As long as your weight does not reduce below a BMI of 18.5 kg/m2, then you are within a healthy weight category and unless you are a body builder, your BMI should not exceed 25 kg/m2 and preferably sit somewhere between 20 -25 kg/m2.
Try to increase your weight slowly rather than piling on the pounds in a short space of time to allow your body to respond well to the increase in diet (in terms of metabolism and digestion) and to have a better chance of maintaining the heavier weight. A good weight gain diet for women is easy to implement. The hardest part is making the decision to start taking action now rather than later.
A Weight Gain Diet For Women
By: Nick G
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