The Skinny Guy's Guide To Nutrition
You're skinny struggling, to gain weight filling your body with surplus food but still not putting on weight. What could the reason? To get bigger you need to eat more calories, more protein, more carbohydrates, and exercise regularly. Sometimes being skinny guys have a hard time to add weight to their body; this is because their body is extra active or they are born ectomorphs. If you are one of those then you need to eat food rich in micronutrients and macronutrients.
A guide to nutrition that helps you gain weight
Remember, to gain weight do not reach out for junk food loaded with sugar. Try to gain weight by eating nutrient-rich and calories rich food. You have to put in little effort and be consistent to achieve your goal of gaining weight. Here are a few foods for a healthy weight gain.
Eat carbohydrates rich food - A diet rich in carbohydrates is high in calories, an ideal choice to gain weight. Carbohydrates also provide you the energy needed for everyday activities. Some of the foods high in carbohydrates are - potatoes, cereals, pasta, bread, oatmeal, sugars, rice, fruits, vegetables, pulses, and dairy products. Do not consume processed and refined foods loaded with sugar.
Eat more protein - A protein-rich diet is the best option for weight gain, it helps add more muscle and bone mass to your body. Proteins are building blocks that your body needs to function properly. Eat high-quality protein-rich foods, which you can get from natural sources like - seafood, meat, poultry, eggs, milk products, lentils, beans, soy, almonds, oats, broccoli, and whey protein.
Eat fat-rich foods - If you are trying to gain weight, then there's no harm in indulging in a diet rich in fats. Include fats in your diet as they help the body absorb nutrients that are necessary to boost energy, fight infections, and promote cell growth. Fats also shield your organs and keep your body warm. Include good fats in your diet. Some of the natural sources of fats include - cheese, rice, pasta, whole milk, all the nuts, seeds, oily fish, chicken, avocadoes oil, pumpkin seeds, plant oils.
Meal plan - Gaining weight a healthy way requires you to plan a diet for breakfast, lunch, and dinner. You need to include more proteins, carbohydrates, and healthy fats.
Breakfast - To gain weight eating calorie-rich yet healthy food is essential. An ideal diet for breakfast includes - whole milk, eggs, banana, whole grain bread, nuts, oatmeal, protein shakes, a glass of fruit juice, all these foods are good to gain weight.
Lunch - For lunch you can choose from a variety of tasty foods like - rice, rotis, chicken breast, vegetables, fruits, multigrain bread, yogurt, and red meat. You can include these foods in combination for lunch.
Include calories between meals - eating in-between meals is recommended to gain weight. You can choose snacks that are high in calories - whole milk smoothie or nuts or dried fruit, to boost your calorie intake.
Dinner - for dinner again you can consume a diet rich in calories. It'll allow your body to rebuild and gain muscles. You can choose foods like - chicken, pasta, pizza, potatoes, and fish all these foods are high in calories and carbohydrates, good to gain weight.
Take home message - When you want to gain weight, it is recommended that consume multiple small meals. Along with nutritious food, exercises like swimming, push-ups lunges, and squats also contribute to weight gain.