 | Cathy Lloyd is an RN/RT who has worked in the field of nutrition and healthcare for 29 years. Cathy is the owner / operator of Piece Of Cake Nutrition along with her husband Kevin Lloyd located at 512 N. Broadway, Pittsburg KS, 66762. Piece Of Cake Nutrition specializes in helping people meet their overall health goals. They hold monthly weight loss challenges, daily exercise classes, and provide healthy treats, smoothies, shakes, and supplements. Everyone who walks through the door gets a free health evaluation. For more information or to schedule an appointment call 620-687-3924 or e-mail kevncat2005@gmail.com |
Health & Wellness
2012-06-21 09:28:52
Gaining “good” weight
Q: Everyone seems to be trying to lose weight while I’m trying to gain weight. How can I add good weight without health issues?
A: There are many people who have weight to gain. Whether you are born thin or have suffered health issues, trying to gain weight, and good weight, can be as much of a challenge as trying to lose weight.
You have heard it all. “You can eat anything.” “Why don’t you just eat a donut a day?” Is that really what you want to do? NO! If you do that, you might gain weight but it will be bad weight and will lead to health issues.
While it is true that you need to increase your caloric intake to gain good weight, you need to increase it with the right things the right way. What do we mean by ‘good weight’? It’s muscle weight that you want to gain while avoiding putting on fat.
Gaining weight and building lean muscle mass can only happen with caloric increase and regular weight training. This must include adequate protein to supply the amino acid building blocks for new lean tissue. To gain one pound of muscle, it takes 2500 extra calories.
These need to be the right calories in the right combination.
Here are a few easy steps to follow:
1. You need to eat 12-15% of your total calorie intake in complete
proteins, such as turkey, white cuts of chicken and fish, or an
occasional cut of lean beef. Remember, 50% of your protein needs to be plant based, preferably soy.
2. Complex carbs are important and 60% of your calories should come
from them. When training and gaining, your body needs carbs so it can dip into glycogen stores for energy. If this isn’t available, your
body will get what it needs from muscle mass, which you don’t want to lose. Complex carbs will give you a good source of vitamins, minerals
and fiber your body can use as energy while you work (and play).
3. Healthy fats need to be 23-25% of your caloric intake.
4. Eat every 3-4 hours for muscle recovery, proper insulin and
metabolism levels.
5. Drink water! An easy rule of thumb is half your body weight in ounces daily.
6. Avoid high fructose corn syrup and sugar to excess.
7. Good quality supplementation and shakes as meal replacement are essential and an easy way to ensure you are getting what you need.
Many shakes that are animal based whey proteins, can be hard to digest and can cause a strain on the liver and kidneys, especially if all your protein intake is animal based. Also, proper supplementation is necessary as it is very difficult to get the proper amounts and kinds of vitamins, minerals, fibers, fats, carbs and proteins on a daily basis with the diet available to us in North America.
