Fitness Feast

How to gain weight

Diet play an important role in building up health for gaining weight. Nutrients which help keep the nerves relaxes are of utmost importance as nervousness causes all the muscles to become
tense and the energy which goes into the tenseness wastefully uses up a great deal of food.

All vitamins and minerals are required for a sound health the most important ones are
vitamin D and B6, calcium and magnesium. The richest sources of vitamin D are milk, cod liver
oil and the rays of the sun.

Calcium is also supplied by milk and yogurt. Magnesium can be
obtained from green leafy vegetables such as spinach, parsley, turnip, radish and beet tops.
These vegetables should preferably be taken in salad former should be lightly cooked.

Lack of appetite can result from an inadequate supply of vitamin B, which leads to low
production of hydrochloric acid by the stomach. Hydrochloric acid is essential for the digestion of food and absorption of vitamins and minerals into the blood. It is , therefore, necessary that the daily diet should be rich in vitamin B for normal appetite. Proper digestion and absorption of
Thinness Foods rich in vitamin B are all whole grain cereals, blackstrap
molasses, nuts, soyabean, eggs and butter. Vegetable oil is of special value to those wishing to
gain weight as it isrich in vitamin E and essential fatty acids .

Persons who want to gain weight should eat frequent small meals as they tend to feel full quickly. Meals may be divided into six small ones instead of three big ones. These may consist of three smaller meals and three substantial snacks between them.

The weight-building quality of a food is measured by the number of calories it contains. To gain weight, the diet should include more calories than are used in daily activities so as to allow the excess to be stored as body fat.

The allowance of 500 calories in excess of the daily average needs is estimated to provide for a
weight gain of one pound weekly.All refined foods such as products containing white flour and sugar should be avoided,as they destroy health.

Excessive intake of refined carbohydrates and fats may help the individual to put
on weight but this will be detrimental to general health. The diet should be tilted towards
alkaline-forming foods such as fruits and vegetables. Alkaline foods should comprise 80 per cent
of the diet. The other 20 per cent should consist of acid forming foods such as cereals, and
lentils. Beverages containing caffeine like soft drinks, coffee and tea should be curtailed.
Smoking should be given up. Water should not be