The advice of Dr. Chiara Vitobello, former Italian high jump champion, now a trainer and nutritionist biologist
All a diet for weight loss. But who wants put on weight how should he do it? Why, it may seem strange to most, but even putting on a few pounds instead of losing it in some cases is not an easy task. How to tell if you really need to follow one diet to gain weight? And how to shape your diet and your sports routine? “Despite the thinness seems today the most coveted goal, if exaggerated it can represent a health risk like excess weight, albeit on different fronts “, he explains to Official Active Dr. Chiara Vitobello, former Italian high jump champion, now a trainer and nutritionist biologist. “Excessive thinness can in fact be the cause of some ailments, often accompanied by asthenia, bone fragility, amenorrhea (in the case of women of childbearing age), immunodepressione… These concomitant conditions vary according to the cause of the thinness and it is starting from the identification of this cause that the most correct method of intervention can be set up ”.
Thin or too thin? How to tell if you are underweight –
How do you know if you are really too thin or if that’s okay?
“Conventionally, the classification of a subject as underweight, normal weight, overweight or obese passes from the calculation of BMI or BMI (Body Mass Index). To obtain the value that must then be contextualized in specific tables, it is necessary to calculate the quotient between one’s weight (kg) and the square of one’s height (cm). If the index is below 18.5 you are considered to be underweight. Despite the limits that this parameter brings with it – since it does not take into account the gender, age and body composition of the subject – it remains a very practical first tool that provides a useful starting point. An evaluation of the body composition it can then reinforce the considerations made: a percentage of fat mass below safe levels represents an important risk bell. In this case it may be necessary to carry out medical and blood chemistry investigations to verify whether to cause the underweight there are absorption defects or hormonal problems. If, on the other hand, it is a question of healthy subjects who owe their condition to a ‘conduct error’, it is possible to intervene from a nutritional point of view by setting a hypercaloric diet, that is to say a nutritional plan that provides for the ingestion of a caloric quantity in excess of what is estimated to be the subject’s daily energy expenditure “.
Diet to gain weight: what to eat –
What does the weight gain diet consist of?
“A diet to gain weight must include a caloric surplus of about 10-15% compared to the daily requirement. Drastic increases are not necessary, but it will be useful, rather, to evaluate the individual response of the subject over time. However, it should be noted that eating more to gain weight does not mean giving the green light to excesses. If on the one hand you can be more relaxed about the quantities of what you consume, on the other hand the attention to the quality of what you introduce into your body must be high. The first objective must always remain that of maintaining or improving one’s state of health, a condition that would risk being compromised if the desire to gain weight were associated with an ad libitum consumption of junk food ”.
What are the shares of the various macronutrients (carbohydrates, fats and proteins) in a fattening diet?
“Within the high-calorie nutritional plan, the subdivision of macronutrients does not follow particular formulas and does not deviate from the guidelines for a healthy and correct diet. It is good that they are the carbohydrates to cover more than half (50-60%) of the daily calorie requirement. Often, in fact, it is the sugars that give important cellular signals so that certain growth mechanisms can be activated. The contribution of proteins, which can be attested to around 1.5-2gr / kg, trying to guarantee the supply of full amino acid spectrum, useful for storing and building new muscle tissue. To complete the diet i fatpreferably unsaturated “.
Diet for gaining weight and sports –
Does a nutritional program to gain weight also include playing sports?
“No doubt. Lweight gain should take place more borne by the lean, muscle mass, which charged to the fat mass. For this the only one diet it is not enough: one hypercaloric diet, paired with a sedentary lifestyle, it would only lead to putting on fat mass. It will therefore be necessary to combine the caloric surplus with a workout that provides the correct anabolic stimuli “.
What is the best sport for those who want to gain weight?
“The sporting activity that is recommended in these cases is that against resistance. If the activity with overloads is carried out correctly and the diet provides surplus energy, we can hope for weight gain mainly on the muscle mass ”.
Does this mean that if a person loves endurance sports, they must abandon them?
“Not necessarily. However, it will be important at that point to properly increase the calories of the diet so that they abundantly cover what is consumed during endurance workouts (running, cycling …) “.
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