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.

Gaining weight

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).

Losing weight

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

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2 Responses to “Eating to gain and lose weight”

  1. prakash Says:

    Hello sir,
    I am 21 years old and a thin individual and skinny. As of now i don’t workout or follow and special diet to gain weight. But i would like to gain weight and build muscles and keep myself fit. so for this i am planning to join a gym and follow an instructor. In a few weeks i would be joining a job. what is the best way to do gym and workout without straining much at workplace. i would like to keep it gradual yet effective as i promise to commit myself to it. i eat regular south indian food and am non-veg. as for protein supplements which one is the best with no side effects as i hear stones get formed in liver if protein powder s consumed. Everywhere i find information to loose weight but nowhere any solid info to get weight and build muscles. i’m a little more than 6′ and around 65 kgs as of now. my shoulders are not very broad and trunk of body is very narrow. so pls give advice on how to go about improving.
    Thank you.

  2. takeupsculpting Says:

    Dear Prakash,
    We had posted a detailed story on our blog which can be used by both beginners and advanced body builders. It has all details about warm-ups, sets, reps, training routine, cardio, diet and supplements. It is understandable that you were not able to dig it out from our blog. Please click the following link for that story
    https://trainingmasters.wordpress.com/2009/02/10/workouts-to-build-muscle-lose-fat/
    Besides the diet recommendations mentioned in the story above, you can have one serving of pure whey protein isolate after your workout. Having one serving of whey isolate as soon as you get up in the morning will be of great help to gain lean muscle.
    Please read the story carefully and you can follow all the suggestions mentioned in it.
    However, as you are very underweight, i recommend another routine which can be followed for 3 to 4 months.
    Please get it very clear – Details are found in that story. Routine alone is mentioned here.
    Monday
    Bench press 4 x 12,10,8,6
    Squat 4 x 12,10,8,6
    Deadlift 4 x 12,10,8,6

    Wednesday
    Incline bench press 4 x 12,10,8,6
    Military press 3x 10,8,6
    Barbell curl 3x 10,8,6
    Lying barbell extension 3x 12,10,8
    Standing calf raises 4×10-15

    Friday
    Front squats 4 x 12,10,8,6
    Seated calf raises 3×15-20
    Barbell row 3 x 10,8,6
    Overhead barbell extension 3 x 12,10,8
    Hanging knee raises 3×15

    As regards supplements, the guy who says they are of no use is a fool.
    Food supplement industry is truly a multi-billion dollar industry. Several hundred researchers have time and again said that supplements, when used sensibly, are not only safe but also very effective.
    Good luck
    Lakshmi

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