Even in a country where obesity and overweight are now considered an epidemic, many may need to gain weight. And not just for aesthetic reasons.
Those who are very thin or underweight run health risks comparable to those who are overweight, if not greater. Especially among men. According to some studies, in fact, the male sex would be particularly disadvantaged by a lower body weight than normal and would develop a risk of premature death higher than that of underweight women.
How to gain weight “well”
Gaining weight for men is no more difficult than for women. It is essential, however, to follow diets that guarantee a healthy and healthy diet. Men, in fact, when they gain weight “badly” tend to accumulate visceral fat in the abdomen, one of the highest risk factors for cardiovascular events.
A high-calorie diet based on fat and junk food will undoubtedly make you fat, but you will achieve this by increasing only fat mass (not muscles). This fatigues the whole organism, and damages the liver, kidneys and cardio-circulatory system. A balanced diet, but low-calorie and low-protein, on the other hand, will make you put on weight, without any danger to health.
How much to eat?
To gain weight you need to introduce more calories through food than you consume. And the daily calorie consumption depends on the basal metabolic rate and the activities that take place throughout the day. It is important, therefore, to evaluate each case and decide accordingly.
How to calculate your calorie needs? There are many systems to identify your BMR (basal metabolic rate), ie how much gasoline the body consumes simply to live (breathe, keep the organs alive, digest). One of the most popular among nutritionists, recommended by the American Dietetic Association, is the Mifflin-St. equation. Jeor. It is a mathematical formula that allows you to identify the BMR based on gender, age and weight. For men, the formula is this: (9.99 x weight in kg) + (6.25 x height in centimeters) – (4.92 x age) + 5.
The result obtained must be multiplied by the coefficient of “activity”: 1 or 1.3 if you are very sedentary, 1.4-1.5 if you are not very active, 1.6 or 1.8 if you have an active life and 1.9-2.5 if you practice very intense physical activity. The result of this multiplication will tell approximately how many calories are needed to maintain constant body weight. To gain weight gradually and slowly you should introduce at least 500 more calories per day than BMR. To gain weight more quickly you can get up to 1,000 calories more per day.
How to eat
The rules recommended for everyone apply: the optimal rhythm is represented by five meals a day (breakfast, mid-morning snack, lunch, snack and dinner). Those who want to put on weight can not give up an important daily dose of proteins, essential to increase lean muscle mass at the expense of fat mass, and cereals, preferably wholemeal. Even fruits and vegetables, of course, should not be missing, preferring varieties with low water content and rich in starches. Green light to dried fruit, rich in essential nutrients and high in calories
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.