World Obesity Day Why People Become Overweight
Dr. Archna Gupta 90%
Ph..D., M Sc Food Science and Nutrition, PG Diploma in Nutrition & Dietetics
Dietitian/Nutritionist, Vaishali, Ghaziabad 29 Years experience
Obesity doesnt happen overnight. It develops gradually over time, as a result of poor diet and lifestyle choices.
Obesity occurs when a person has too much fat stored in his/her body. This extra weight can come from body water, fat, bone and muscle. Obesity usually occurs when you consume more calories than you can burn. It is caused due to a variety of factors such as being physically inactive, eating foods containing a high fat content, overeating and genetic makeup. Obesity can have a lot of complications such as cancer, arthritis, stroke, heart diseases and diabetes.
How do people become obese?
How Many Meals Per Bag
You get 15 meals / servings in every bag.
Our serving sizes are really big! Each serving is 2 heaping scoops of powder mixed with 12-14 fl. oz. of water.
There’s a scooper inside each bag, although sometimes you have to dig for it!
Here’s a breakdown of all the details by flavor:
2 Scoops = 2.12 oz / 60 g per serving. Total Bag Net Weight = 31.8 oz. / 900 g
Chocolate / Coconut Açai:
2 Scoops = 2.19 oz. / 62 g per serving. Total Bag Net Weight = 32.8 oz. / 930 g
2 Scoops = 2.152 oz / 61 g per serving. Total Bag Net Weight = 32.28 oz. / 915 g
Sprouted Whole Grain Bread
Soaking and sprouting whole grains, such as wheat berries, barley, etc., allows more of their protein to be easily digested. Sprouted breads, such as Ezekiel bread, may also be easier to digest than processed breads plus they provide more absorbable minerals due to having decreased antinutrient content.
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Increase Your Caloric Intake
The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.
You can determine your calorie needs using this calorie calculator.
If you want to gain weight slowly and steadily, aim for 300500 calories more than you burn each day according to the calculator. If you want to gain weight fast, aim for around 7001,000 calories above your maintenance level.
Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.
You dont need to count calories for the rest of your life, but it can help to do it for the first few days or weeks to get a feel for how many calories youre eating. There are many great tools out there to help you.
To gain weight, you need to eat more calories than your body burns. Aim for 300500 calories per day above your maintenance level for slow weight gain or 7001,000 calories if you want to gain weight fast.
Factor In Your Activity Level
Depending on how much you exercise, youll want to take your resting metabolic rate and multiply it by the following numbers to get a more accurate estimate of how many calories you burn on a daily basis.
- Lightly active : x 1.2
1,800 calories/day x 1.2 = 2,160 calories/day
This is how many calories you need to eat to maintain your current weight if your activity level stays the same.
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Ground Beef Stroganoff Casserole With Cauliflower Rice
Are you the only person in your family on a low-carb diet? That can be a hassle.
Usually, you may have to make two dishes one for you and for everyone else. And thats not fun.
This Ground Beef Stroganoff Casserole is one that your entire family will enjoy.
Its cheesy and meaty. And the mushrooms add umami flavors, while the cauliflower rice adds some texture.
Your family wont believe its low carb nor will they care.
To make it even meatier, be sure to use a bit of steak seasoning. Montreal Steak Seasoning is an excellent choice.
Also, add a good beef bouillon cube to your base sauce. Bon appetit!
How Much Protein Do You Need To Gain Weight
Before learning about how much protein you need to gain weight, lets answer the question Does protein increase weight? Generally, foods containing carbohydrates and fats are known for increasing weight as they are high in calories. When you consume more calories than you burn, you begin to witness changes in your weight. However, trans fats not only cause unhealthy weight gain but also increase disease risk.
On the other hand, proteins are a perfect choice when you wish to increase weight and muscles, without worrying about unhealthy fat. With protein, you get all the required nutrition for weight gain that helps increase your muscle mass.
Now, let us discuss the amount of protein your body needs to gain weight. Ayurveda does not simplify your bodys needs to a particular amount, as every person and their needs are different. The amount of protein-rich high calorie mass gainers your body needs depends on your daily activities, age, weight, dosha, and many other factors.
As per Harvard Health, an average adult must consume between 0.36-0.54 grams/pound per day, depending on their activities. For eg: a 150lb person should consume 54-81 grams of protein per day.
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Easy High Protein Meals For Weight Gain
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In a world where a large section of the population is obese and overweight, weight loss is the buzzword. Rarely do people consider that many want to gain weight and often struggle to do so.
The internet is flooded with thousands of diet plans or meal plans for those that want to lose weight. But what about those that want to gain some? Most people would carelessly recommend eating more or follow a diet plan with a lot of carbs.
In reality, however, eating more isnt enough. Some people are underweight because they do not have enough muscle mass, while others may have lost a lot of weight due to illness, surgery, or poor health. Some may just want to build muscle to help in bodybuilding.
Whatever the reason may be, gaining weight isnt about eating more its about eating right. So, lets see some of the high protein meals for weight gain.
Whats In The Post
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The Science Of Protein: Why Is It So Important
Protein is one of the three primary macronutrients . Amino acids are the building blocks that make up protein, and there are two types:
Just why is protein so important?
It helps repair damaged muscle tissue and even build new muscle. But the power of protein isnt just limited to muscle growth. Protein gives you energy, supports your immune system, and you can even find protein in your hair, nails, and bones.
1. MORE PROTEIN HELPS YOU FEEL FULLER
When youre hungry, all bets are off when it comes to sticking with your diet. But if you can reduce cravings and find ways to feel more full, that can make losing weight a lot easier. Luckily, thats where a high-protein diet comes in handy.
Eating more protein reduces hunger hormones and increases satiety hormones to keep you feeling full. In non-science speak, eating protein lowers feelings of hunger and increases feelings of fullness.
Research also shows that high-protein meals are more filling and satisfying than meals high in fat, so consider swapping out fatty foods for high-protein foods like chicken breast, tempeh, or a well-cooked salmon .
2. IT BOOSTS YOUR METABOLISM
Believe it or not, your body actually burns calories by digesting your food. That whole process is known as the thermic effect of food .
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Potatoes And Other Starches
Adding potatoes to any dish is a cost-effective way to add more calories to your diet. Potatoes and other starchy vegetables are rich in carbohydrates. Studies show that the intake of carbohydrate-rich foods along with protein supplements helps build muscle mass .
Consume boiled, baked, or roasted potatoes to get the best out of its nutrients.
Rice is a cost-effective way to add more calories to your plate.
100 g of white rice provides 130 calories of energy and 28 g of carbs with a very little amount of fat .
A study conducted on Japanese factory workers found that consumption of white rice over a period of 1 year helps to gain 3 kg of weight .
When you are in a hurry, just microwave a bowl of rice with some curry. It adds bulk to your diet and is quite satiating.
Coconut Date Energy Balls
- ½ cup unsweetened shredded coconut
- Add dates, almonds, almond butter, ¼ cup shredded coconut, and salt to food processor and blend until a sticky dough forms. If dough is not coming together, add a little water and continue blending until it comes together
- Scoop about 2 tbs of dough and form into ball. Roll ball in remaining ¼ cup coconut.
- Leave the energy balls to dry at room temperature for 2 hours before serving. Store extras in airtight container.
Sliced cheese/cheese stick with turkey meat and whole wheat crackers
Mixed Nuts and cheese stick
Greek Yogurt mixed with nut butter, topped with fruit and granola
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High Protein Diet Benefits For Muscle Building & Fat Loss
Its not a style of eating that most of us talk about anymore: the high-protein diet. Instead, the focus is usually on fats , a particular region or even a heavily branded one .
But this one macronutrient protein plays a key role in most diets and eating plans . Moreover, high-protein foods provide nutrients that are used by every part of the body to develop, grow and function properly.
Because proteins are involved in just about every body function, its important that you consume foods high in protein every day, ideally with every meal.
While most people dont suffer from a protein deficiency, they are more likely to not eating enough protein in their daily diet and can be vulnerable to not getting enough protein nutrition for muscle repair or proper satiety, for example. On a high-protein diet, you are likely to feel more satisfied after eating, and youre less likely to get the blood sugar highs and lows that lead to cravings and moodiness.
Try Switching From White To Whole
Choose whole grains over processed white bread.
High-protein seeds and whole-grain products are another great option, Russo told Insider.
Try incorporating whole-grain pasta or high-protein crackers into your diet, as these grains help keep you full without as many calories as processed white carbs.
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Meat With Marbling And With Skin
Animal protein is among the best sources of protein. Meat that is marbled with fat and still has its skin is one of the best choices if you want to gain weight without affecting your health. This type of meat plays an important role in a nutritious diet as it contains beneficial fatty acids. It contains more oleic acid and less stearic acid, which has a positive effect on your health .
As per another study, the high oleic acid content in beef may be able to reduce the risk of cardiovascular diseases. Since highly marbled meat does not increase LDL cholesterol, you can add it to your diet for weight gain .
Increase Your Intake Of Carbs And Fat
Many people try restricting either carbs or fat when trying to lose weight.
This may make it hard to gain weight, as it will make it harder to get in enough calories.
Eat plenty of high carb and high fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat, and carbs at each meal.
You may want to avoid eating plans such as intermittent fasting. This eating plan can be useful for weight loss and other benefits but can make it much harder to eat enough calories to gain weight .
Make sure to eat at least three meals per day and try to add energy-dense snacks whenever possible.
To gain weight, eat at least three meals per day and make sure to include plenty of fat, carbs, and protein.
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Micronutrients For Weight Gain
Calories determine the quantity you need to gain weight, and macro balance dictates the quality of those calories, but basic nutrition is also key.
Micronutrients, aka vitamins and minerals, also support muscle growth and can help with better recovery. In addition, choosing more nutritious, high-quality fats, carbs and protein can reduce potential fat gain and support improved energy, appetite, and mood during the weight gain process.
Add Some Cottage Cheese To Your Diet
You can top your cottage cheese with fruits and nuts.
At 23 grams of protein per cup and less than 200 calories, this protein-rich dairy product is a great addition to any meal, registered dietitian Staci Gulbin told Insider.
A cup of a lower-fat cottage cheese with 1% milk fat can even have around 28 grams of protein.
Although a serving of cottage cheese is fairly high in sodium, you can look for low-sodium or no-added-sodium brands.
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The Importance Of Exercise
To add healthy bulk to your frame, and not just more fat, you need to work those muscles. Twice a week you should be lifting weights, doing body resistance exercise such as situps and pushups or going to a yoga class to build muscle and improve both strength and health. Walking and bike riding are good sources of aerobic exercise, but they also burn calories, which means you may need to eat more to replace the calories.
What To Eat To Gain Weight And Muscle Mass
If you want to build muscle and gain weight, shakes are the best way to do it Is that right? Wait, someone else says that to gain weight, foods such as chicken and steak are best. No, that cant be it
When every lifter in the gym has their own secret recipes for weight gain, or wants to tell you about the best bulking meal ever, its hard to know what advice to listen to. Thats why we want to break down the essentials for any healthy meal plan to gain weight, so you can achieve your muscle-building goals.
Results will be different for different people, so its important to factor in your personal goal, calculate your individual calorie needs, follow a muscle-building program that uses progressive overload and compound exercises, and prioritize recovery and sleep. So before you crack on with your muscle-building meals, weve broken down everything you need to know about training to build muscle mass to get you on the right track.
Just like you go to the gym every day and monitor your form, you need to stay on top of your nutrition and monitor your outcomes.
Chris Hemsworth and his personal trainer Luke Zocchi have designed the definitive muscle-building program Centr Power, inspired by the training they used to prepare for the latest Thor movie. They have refined their process over the years, and this includes planning nutrition just as carefully as they plan workouts.
Chris and his stuntman Bobby chow down on yet another meal to fill out the Thor costume.
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Other Lifestyle Tweaks For Weight Gain
Weight gain isn’t just about getting enough protein. If you’re eating lots of protein but living a sedentary lifestyle, for example, you won’t gain muscle — you’ll just store the extra calories as fat. So you’ll need to strength-train regularly — around three times per week — to see results.
When it comes to your diet, you’ll also need high-quality carbs and protein. Nutritious whole grains and fruit, for example, supply carbohydrates that are stored in your muscle as glycogen. When you work out, this glycogen serves as a source of quick energy so that you can push through a tough workout. Healthy fats in your diet also provide energy so you can keep up with the active lifestyle needed for weight gain, while the veggies in your diet provide minerals and vitamins you need for a healthy metabolism, strong bones and immunity.
Increase Your Protein Intake
Adequate consumption of high quality proteins from animal products is essential for optimal growth, development, and human health (
To promote skeletal and muscle growth and physical strength in healthy adults with minimal to intense physical activity, the Recommended Dietary Allowance of protein is between 1.0 to 1.6 grams of protein per kilogram of body weight per day .
Up to 2 grams per kilogram of body weight of protein per day may be safe for healthy adults, with the upper limit at 3.5 grams per kilogram of body weight per day.
High protein foods include meats, fish, eggs, many dairy products, legumes, nuts, and others. Protein supplements like whey protein can also be useful it is difficult for you to get enough protein in your diet.
However, protein may also reduce your hunger and appetite significantly, making it harder to get in enough calories (
Talk with a doctor to see if increasing your protein intake would help you achieve your goal to gain weight in a safe way.
Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight in addition to other nutrients.
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