high-calorie diet

Often the problem is not losing, but rather gain weight

The high-calorie diet, commonly known as fattening diet, it is addressed to persons underweight (ie with a body mass index less than 18) or generally to persons who make an excessive thinness, and who are struggling to get a few pounds while eating in abundance. Excessive thinness may be due to a very fast metabolism, or periods of intense stress, or real diseases (eating disorders such as anorexia nervosa, in which case necessarily consult a doctor or a specialist center!).
In case of physiological leanness, follow a high-calorie diet can help you take a few pounds, maybe to round forms and be more female or strengthen muscle mass, a result which will be further improved if there is training with exercises designed to increase muscle mass .

The high-calorie diet is a diet that provides an energy intake in terms of calories exceed its needs, in such a way that the amount of calories you will burn will be less than the amount taken with the power supply, and the difference will then become a reserve nutrient and energy that will be used for the increase in body mass.
Of course, the diet must be healthy, otherwise you risk having an excessive increase in fat mass while the objective of a high-calorie diet is a balanced increase in both muscle mass that (if necessary) of the fat reserves.

The high-calorie diet is therefore a balanced diet, with 5 or 6 meals a day, where the calorie intake is slightly higher than the daily requirement calculated based on their own metabolism (up by 10%No more) and provides for an adequate proportion of all nutrients, typical of a balanced diet (50-55% carbohydrates, 20-25% protein, 25-30% fat).
So be careful, fattening diet does not mean eating industrial quantities of high-calorie foods or even worse food "junk", so-called "junk food", the guiding principles are those of a healthy diet, or daily consumption of fruits and vegetables, low-carbohydrate GI, quality fats like those in fish, in virgin olive oil and nuts (walnuts, almonds, pine nuts, etc.), both animal and vegetable proteins (soy and other legumes).

EXAMPLE OF A FOOD DIET calorie

Breakfast
A large cup (200-250 grams) of whole or semi-skimmed milk
4-6 rusks to barley malt or five grains with a thin layer of butter and fruit jam or 1 medium slice of donut thick homemade or tart with fruit jam or plum yoghurt or 8-10 biscuits pleasure or 3 rusks with butter and jam and four biscuits
1 fruit of your choice season

Snack mid-morning
1 sandwich with 1 slice of white bread or whole and low-fat meats (raw or cooked ham or turkey or bresaola) + 15 grams of walnuts or almonds

Lunch
Pasta or rice or barley or couscous (100 gr) with tomatoes or vegetables and 1 tablespoon of Parmesan cheese
50 grams of dried legumes (beans, lentils, chickpeas) or 100 grams of white meat (chicken or turkey) or 150 grams of "white" lean fish (sole, cod, etc.) Or 150 grams of molluscs (squid, shrimp, etc.) or 1 egg or 60 grams of 80 grams of lean meats or cheeses like cottage cheese, cottage cheese or cheese first salt or mozzarella
as vegetables or salad at will
1 or 2 slices of white bread or wholemeal
2 tablespoons extra virgin oils oilgoes
1 fruit of your choice season

Snack mid-afternoon
1 fruit yogurt choice or 1 fresh fruit smoothie with milk + 15 g of walnuts or almonds or 10 grams of dark chocolate

Dinner
200 grams of white meat (chicken or turkey) or 180 grams of red meat (beef, veal, lean beef) or 180 grams of fat or 180 grams of "blue fish pig" (salmon, mackerel, anchovies, etc.) Or 250 g "white" half-fat or lean fish (sole, cod, sea bass, etc.) or 2 eggs
as vegetables or salad at will
2-3 slices of white bread or brown, or 50-60 grams of rice or two medium potatoes (about 200 g)
2 tablespoons extra virgin olive oil
1 fruit of your choice season

Snack after dinner
1 seasonal fruit of your choice or one glass of low-fat milk

Quantities are indicative: were estimated by averaging but really should be optimized for the calorie requirements of each subject, are intended as minimum quantities, or if it does not occur after a month of weight gain can be increased.

Imported! Within the rules of healthy eating does not consume anyway rich condiments of animal fats (except the veil of butter at breakfast, instead avoiding margarine, lard, etc.), High-fat meats, fat and aged cheeses (except Parmesan cheese in the dough ), chips and snacks, soft drinks and sugary, white sugar.

For us it is very important to remember the following:

Any news or advice on diets or diets contained on the site www.dietaonline.it shall be construed for informational purposes only. This information should never replace the personal advice of a doctor or dietitian nutrizionista. Therefore, any decision taken on the basis of these guidelines must be understood as a personal and according to their own responsibilities. An indicative food program in fact, can not in any way a substitute for the medical choices, which always remains the decision maker and the final charge.

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