How to put on weight? A few tips for skinny guys
Although it may seem that in the era of global epidemic of overweight and obesity the key question is how to lose weight quickly and effectively, despite appearances, a relatively large number of people are struggling with the problem of underweight or subjectively understood, inadequate body mass. Diets are hundreds of diets, from exotic inventions like the banana diet, to well-balanced dietary models referring to traditional diets, such as the Mediterranean diet or Okinawan diet, and ready-made prescriptions that increase weight – it is almost as a medicine. So how should you eat to get rid of underweight and improve the aesthetics of the figure?
First, the quantity.
If your goal is to gain weight – unless you do not surprise anyone – you have to eat a lot. Your body has specific energy requirements and if you do not cover them with a vengeance, unfortunately you will not put on weight. You need a diet that provides a calorie surplus, but you should not necessarily follow the menus published in the bodybuilding press, based on boiled chicken breast, dry rice, broccoli and curd with oil. You need not only massive but also attractive culinary meals that you will eat with taste. If meals do not taste you – it will be difficult to eat enough to exceed your daily energy needs.
You need to know that to gain weight you do not just have to eat a lot, you also need to pay attention to what is on the plate. For example, if you were based only on sprouts and lettuce, even if you were eating their kilograms, you would certainly not make good progress. On the other hand, if you would like to base your daily menu only on pizzas, cakes and fries, you would have put on weight, but it would only show an increase in waist size and decomposition, skinny arms would seem proportionally even thinner, the shoulders even narrower and the cage even more sunken. . Only properly selected foods eaten in the right proportions and amounts guarantee successive growth of good quality mass.
Where to get energy?
The basis of your diet (about 45 – 55% of the daily energy supply) should be good quality carbohydrates contained in coarse groats, rice, whole grain pasta, potatoes and wholemeal bread, and in fruits, especially the more calorific ones such as bananas. Then about 30% of energy needs should cover fat. A good source of it is olive oil, rapeseed oil, linseed oil, butter, walnuts, cashews and almonds, as well as sea fish, whole eggs, avocado, as well as meat. You must ensure that the diet contains both sources of monounsaturated fats (olive oil, rapeseed oil, almonds, avocados), as well as polyunsaturated (fish, nuts) and saturated (foods of animal origin).