Eating to gain and lose weight
Calorific manipulation of the foods you eat every day determines how much weight you gain or lose. To gain weight and muscle, you have to consume more calories than what you expend and to lose weight, you have to consume less than what you expend.
Calorific requirement varies from person to person, based on factors such as genetics, physical activity etc.
A ratio of 30% calories from protein, 50% from carbohydrates and 20% fats suits almost all healthy, normal individuals.
For growth, the body needs more quality calories and for losing fat, it needs lesser calories, yet sufficient amount of protein and healthy fats. This mean that no where can high-calorie or low-calorie junk food be introduced into your weight-gain menu.
To gain quality weight, ensure that each of the five or six meals you eat provides sufficient amount of slow-releasing carbohydrates (whole wheat, oats, whole grains, brown rice, fibrous vegetables), complete proteins with all amino acids (egg whites, chicken breast, fish, skimmed milk, whey powder) and a small amount of essential fats (nuts, seeds, fish, olive and flax seed oil).
To lose weight, eat five or six small meals, but keep your calorific intake 10-15% less than your requirement.
Some people literally starve themselves, only to fail in their pursuit, fall ill, get frustrated and quit. The adaptive mechanism of the human body will decrease metabolism and slow down burning of calories when a person starves. This puts a brake on fat or weight loss, while affecting the immune system.
_ Murali Vijaykumar