If you struggle to gain body mass, you will need to follow a special diet to achieve your ideal weight. You will also have to follow a workout plan, since you do not want this extra weight to store in the form of fat. Ideally, you will want to gain lean body mass, as this ensures that you remain healthy, while adding extra pounds onto your body's frame.
Significance
Although many people all around the world want to lose weight, certain people have trouble with this process. The University of Arizona, however, reports that eating a balanced diet with increased carbohydrate and fat intake can help these people gain the weight that they desire. This provides a valuable service for athletes in particular, as most sports have ideal weights that coaches encourage athletes to reach.
Types
The diet that you choose will go a long way in determining the type of weight gain that you achieve. You do not want to gain too much body fat, as this will make your weight gain appear unhealthy. According to Rutgers University, your diet should include 10 to 15 percent protein, 55 to 60 percent carbohydrates and 25 to 35 percent fat, which you will spread out over four to six meals per day.
Features
Carbohydrates and lean proteins take special importance when gaining healthy weight, as they provide the calories needed to achieve this. Rutgers University suggests increasing your daily caloric intake by 500 calories per day, as this will help ensure that you gain weight. In most cases, this means that men will consume between 1,800 and 2,000 calories per day, while women will consume between 1,200 and 1,500 calories per day.
Considerations
Although you can gain weight by simply eating more, this weight gain will lack healthiness unless you expel the additional energy that you put into your body. According to the University of Illinois at Urbana-Champaign, focusing on strength training will help you to build lean body mass, which will ensure that your body remains healthy. Focus on each part of your body individually to avoid a disproportioned look.
Misconceptions
Some believe that you must increase the amount of protein that you consume to gain healthy weight, but you should not believe this. The University of Arizona reports that although protein can help build muscle, the energy that you will need to sustain healthy muscle growth comes from calories, which you will find in carbohydrates. Most Americans already consume enough protein, so you should simply switch to leaner proteins to decrease your fat intake.
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