It is harder to gain weight than to lose it. We need a step by step plan to gain weight
Follow a balanced diet with sufficient fluids, micro and macro nutrients and an exercise program. You don't want to gain weight just in fat, you also need to increase muscle mass and bone density.
Step 1: Analyze weight, EER and BMI
First determine that you are actually underweight.
On day 1, you need to analyze the problem, determine end goals (target). To this end, I have provided an EER and BMI Calculator . Weigh your self and note down following numbers:
1. Your current weight
2. Estimated Energy Requirement (EER): This is the amount of energy needed to maintain your current body weight.
3. Current BMI: This gives your current Body mass index. If your current BMI is less than 18.5, you are under weight.
1. Your current weight
2. Estimated Energy Requirement (EER): This is the amount of energy needed to maintain your current body weight.
3. Current BMI: This gives your current Body mass index. If your current BMI is less than 18.5, you are under weight.
4. Current EER: This is the number of calories needed to maintain your current weight.
5. Minimum, Median, and Maximum Weight
6. Minimum, Median, and Maximum EER
6. Minimum, Median, and Maximum EER
Step 2: Determine your Target Daily Calorie Intake level
Your eventual goal is to attain Median weight. However, you must plan on gaining one to two pounds per week. Add 500 to 1,000 to your Current EER (Step 1), to gain one to two pounds per week. This will be your Target Calorie intake. To gain one pound, you need to increase your intake by 500 calories per day.
Step 3: Determine your food intake pattern for Daily Calorie intake
Enter your Target Daily Calorie intake in to Food Pattern Calculator . This will give you the food pattern you should eat for a balanced diet.
Step 4: Prepare your daily menu
Track your food intake and excercise Make your menu and total up the needed amounts of calories and you can select food according to food pattern calculator
Step 5: Prepare daily food Intake Schedule
Prepare daily food intake schedule with following three goals.
1. Eat five to six times per day to distribute calories.
2. Allow 2½ to 3 hours in between each meal
3. Allow about 5 hours in between each major meal: breakfast, lunch and dinner.
The example follows.
5:30 am Wake up
8:00 am Breakfast
10:15 am Mid morning snack
1:00 pm Lunch, Omega-3 supplement
3:00 pm Mid Afternoon Snack
6:00 pm Dinner, Multi Vitamin supplement
8:00 pm night snack
Step 6: Determine your daily fluid intake level
Enter your current weight in to Fluid Intake Calculator . This will give you the amount of fluid must intake. Fluids include water, coffee/tea, milk, juices, and any other beverages.
Step 7: Keep a diary of your food intake
Keep a track of your daily food intake.
Step 8: Start Exercise program
It should be resistance exercise to increase muscle mass.
Step 9: Omega 3 Supplement
Studies have shown for Omega 3 supplement to reduce Triglycerides. It may also help raise good cholesterol.
Choosing Fish Oil supplement
Choosing Plant oil Omega 3 supplement
Omega 3 (DHA) Marine Algae supplement
I suggest taking one supplement after eating breakfast with one cup of water. The supplement should not be taken on empty stomach.
Step 10: Multi Vitamin and Multi mineral supplement
If your caloric intake drops below 1,600 Calories per day, you should take one Multi Vitamin supplement after eating dinner with one cup of water. The supplement should not be taken on empty stomach.
