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What is Obesity
Current estimates suggest that approximately two billion adults worldwide are overweight [defined by a body mass index (BMI) = 25 to < 30 kg.m-2] or obese [BMI ≥ 30 kg.m-2].More than 50% of the polulation in the developed country is obese.Obesity is defined as an excess accumulation of body fat that may impair health.
Underweight
The term underweight refers to a human who is considered to be under a healthy weight. The definition is usually made with reference to the body mass index (BMI). A BMI of under 18.5 is usually referred to as underweight.
How to gain Lean Muscle Mass
Calorie intake plays an important role .calorie density, meal frequency and the ratio of calories from carbohydrate, protein and fat is the desiding factor.
Total daily energy expenditure (TDEE), which is the number of calories you require to maintain your bodyweight need to be calculated.
To calculate TDEE you must first determine your basal metabolic rate (BMR).
Men's BMR = 1 X body weight (kg) X 24
Women's BMR = .9 X body weight (kg) X 24
Example:
You are male
You weigh 172 lbs. (78 kilos)
Your BMR = 1 X 78 X 24 = 1872 calories
Now that you know your BMR, you can calculate TDEE by multiplying your BMR by the following activity factor.
Activity factor
Sedentary =BMR X 1.2
Lightly active = BMR X 1.375
Moderately active = BMR X 1.55
Very active = BMR X 1. 725
Extremely active =BMR X 1.9
You are a 172 lb. male with 14% body fat and a BMR of 1821
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1821 = 2822 calories
Your additional calorie requirement for weight gain is 2 X 172 = 344
Your optimal caloric intake for weight gain is 2822 + 344 = 3166
Example:
3200 calorie per day diet
Carbohydrates:
55% (.55) X 3200 = 1760 calories from carbohydrate
1705 carb calories/4 calories per gram = 440 grams of carbs
Protein:
30% (.30) X 3200 = 960 calories from protein
960 protein calories/4 calories per gram = 240 grams of protein
Fat:
15% (.15) X 2000 = 480 calories from fat
480 fat calories/9 calories per gram = 53.3 grams of fat
The formula for gaining lean body weight is:
Determine your total daily energy expenditure (TDEE)
Add a minimum of two calories per pound of body weight so you are in a positive calorie balance. This is known as your optimal calorie intake for weight gain
Divide your optimal calorie intake for weight gain into the proper macronutrient ratios of 55% carbs, 30% protein and 15% fat
Spread out your calories into five or six small meals per day.
Divide your calorie and macronutrient totals by the number of meals daily to determine the calorie, carbs, protein and fat content of each individual meal. Make sure you consume your foods in the proper ratios not just for the day but at each individual meal as well.
Choose natural, unrefined foods. Don't use trying to gain weight as an excuse to pig out.
HM = BC + HW
HUGE MASS (HM) = BIG CALORIES (BC) + HEAVY WEIGHT (HW).
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Diet Plan for the underweight to gain weight (not fats)
Some basic things that is to be followed
Avoid Caffeine and Nicotine
Caffeine and nicotine are good stimulants and help to increase the metabolism of our body. Avoid having these stimulants in excess quantity to help your body retain maximum nutritional value from what you eat.
Eat Late
Having snacks at bedtime may help to gain weight, as long as it does not interfere with sleep. To gain optimal nutritional value from the food you have eaten you must relax after having meal
Eat Frequently
If you have food just for one or two times than it slows down the weight gain since it makes you feel that your stomach is full. Go for smaller meals and snacks throughout the day since it increases the food intake of our body.
Exercise
While doing exercise it should be done such that muscles are stretched out. You don't have to do it excessively; rather you must subject your body to out of the ordinary stress each workout to grow muscle and to gain weight.
Whey Protein -many people use Whey protein to help gain weight
How and when to Eat Eating five or six meals a day instead of the traditional "big three" can help the body stay in an anabolic state (building tissue).
Conclusive Basics Make sure you're following the basic rules for healthy eating. Again, this means eating regularly; something starchy at each meal (bread, pasta, potatoes, rice, cereals, etc); plenty of fruit and vegetables; daily servings of pulses, nuts and seeds; and a regular source of vitamin B12. Increasing the amount of energy-dense food will help - using oils, sprinkling or blending nuts and seeds in dishes where appropriate, and consuming other relatively calorie-dense foods such as dried fruit and avocados can also help.
Muscle Versus Fat Exercise is also necessary to put on muscle. Just eating more calories will only add fat.Strength training will put those extra calories to work building muscles
Foods to Choose When You Need More Calories
Breads
Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel, orrye (as opposed to fluffy white breads). The bigger and more thickly sliced the better! Spread generously with peanut butter, jam, honey, hummus, or low fat cream cheese.
Cereals
Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat Bran, Shredded Wheat n Bran or Wheat Chex (instead of flaked or puffed cereals). When making oatmeal and other hot cereals, use low fat milk instead of water. Add extra nuts and dried fruits for flavor.
Vegetables
Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and beets have more calories than watery veggies like broccoli, cauliflower, zucchini, green beans, and cucumbers.
Fruits
Bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried apricots, etc.) have more calories than watery fruits such as oranges, peaches, plums, berries, and watermelon. Buy canned fruit packed in heavy syrup, instead of its own juice, for extra calories.
Soups
Select hearty black bean, lentil, split pea, chili with beans, barley, or minestrone soups. These soups have more calories and carbohydrates than brothy chicken, beef, and vegetable types.
NOTE: Creamed soups and chowders are also high-calorie choices, but they are very high in saturated fat and should be eaten in moderation.
Salads
Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans, green peas and corn, chopped vegetables, sunflower seeds and chopped walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with a liberal amount of vinegar and oil type dressing.
NOTE: Creamy dressings are high in calories, but also high in saturated fat.
Beverages
Quench your thirst with fruit juices and nectars, low fat milk, shakes, fruit smoothies, and regular soft drinks. Avoid filling your stomach up with non caloric beverages like water, coffee, tea, and diet soft drinks.
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