How to fill my weight gain diet quota

cyaniite

Hi everyone, I'm new here. Ive recently lost alot of weight due to stressful life events and therefore I've joined the gym at work to gain at least 5kgs to no longer be underweight.

Can anyone enlighten me on how to fill the weight gain diet quota of 50% carbohydrates, 20% protein and 30% fat?

For protein i take protein supplements and for fat, all i know is i'm suppose to eat lots of avocados and nuts. Anything else i should incorporate into my diet? And what about carbohydrates? What do i do to fill my diet with 50% carbohydrates? Is this the same as carbs?

livingleanlivingclean

All of the things you eat will contain a combination of protein, fats and carbs - very few things are only one.

Getting all of your protein from supplements is not necessary - surely you eat foods containing protein? Meat, eggs, seafood, dairy, beans/legumes, grains, tofu, seitan, tempeh contain protein, even nuts and vegies contain protein. Are you saying you eat none of those things?

Fats are in avo and nuts, they're also in oils, seeds, nut butters, meat, seafood, dairy products, coconut.

Carbs... Vegies, fruit, grains, beans, legumes, sugar/sweeteners etc.

Try logging your food, double check database entries for accuracy - either against a food label or with a reputable website for non packaged foods. You'll see that these things add up over the day - just log your normal intake first and then see how you can change food choices and quantities to better suit your goals.

To gain weight, it's the total calorie intake that matters. You need to be in a surplus - not too much, or you'll just put on fat... And follow a progressive lifting program at the same time so your gains will be at least some muscle mass

thecraale

The best protein food to be eating is chicken. Beans and whole wheat pasta are very good carbs. And for fats a good thing to add into your diet is peanut butter because it has lots of fats and good protein. Another good fat is olive oil.

Mlichtenauer01

Carbs - try to get most of your carbs from whole plant based foods such as potatoes (sweet, russet, hash browns), rice, and fruits (I eat a ton of fruit, and you will need it to help move things along in your digestive track when you are eating that much food). minimize breads and pastas

Fats - avocados, peanut butter, nuts, seeds, red meat, try to stay away from oils and butters as much as possible

Protein - lean meats like chicken, turkey, fish, shrimp, eggs, some red meat.

At the end of the day, I recommend staying away from all dairy and oils, they have more negative effects on the body than positive.

Linkero

All I can recommend for carbs is oats. A cup worth is loaded with carbs and calories and even has a good little bit of protein. Surely something worth working into your diet if you have trouble meeting your calorie goal.

Drypotato

Try mass gainer shakes, I have one that packs about 900 calories.




Directions:

Dry blend the oatmeal I into fine powder
Mix oatmeal with protein powder
Mix yogurt and milk
Blend powder with milk mix
Add banana

You may have to add water and ice (for cold taste) to thin it out as it may be thick.

Tip: separate ingredients in two, and make separately for smoother proses and thinner results