Bodybuilding

  Optimal Diet Plan for Eliminating Thinness

Thinness can be equally dangerous as Obesity

While obesity is widely regarded as a health concern, thinness can be equally dangerous. Particularly in men, being underweight increases the risk of premature death by 140%, compared to 50% for those who are obese. This means that thinness is, in fact, more dangerous than obesity.

Several factors contribute to thinness, including poor eating habits, thyroid issues (such as goiter), digestive disorders (where proteins aren't properly absorbed), and bacterial infections, among others.

Caloric Intake:

To gain weight, the goal is to consume more calories than your body burns. For an active individual, the daily caloric requirement can be approximately 3,200 calories. Below are some examples of high-calorie foods:

• Dosa: 250 calories
• Pasta: 390 calories
• Small cake: 225 calories
• Mutton biryani: 225 calories
• Pear: 360 calories
• One cup of milk: 150 calories

Eggs:

Eggs should be a staple in your daily diet, and it's recommended to consume at least two eggs per day. A 100-gram egg contains 156 calories, 12.8 grams of protein, and essential vitamins and minerals like Vitamin A, D, B-complex, iodine, and phosphorus. The cholesterol in egg yolks stimulates various hormones and contains leucine, which plays a crucial role in muscle development. Eggs also aid in detoxifying the liver, and the Omega-3 fatty acids present in eggs help reduce triglycerides, lowering the risk of heart disease.

Eggs are rich in Vitamin B complex, which is essential for fertility, and Vitamin B9 (folic acid), which enhances red blood cell production. Vitamin D helps in the absorption of calcium, strengthening bones and teeth. Riboflavin (Vitamin B2), found in eggs, converts food into energy, providing the body with strength. Additionally, the amino acids in eggs help combat mental stress.

For optimal benefits, avoid overcooking eggs. A soft-boiled egg—where the egg white is cooked, but the yolk remains soft—takes around 3 minutes for a small egg and 4 minutes for a larger one. Sprinkle with a pinch of salt and pepper for taste.

Protein-Rich Foods:

Protein is essential for muscle growth, repair, and overall body development. A lack of protein can lead to thinness, hair loss, muscle weakness, memory problems, and general fatigue. To gain weight and build muscle, it’s crucial to consume more protein. The general recommendation is 0.8 grams of protein per kilogram of body weight for a sedentary person. However, bodybuilders may require 1.8 grams of protein per kilogram. For example, if you weigh 80 kilograms, your daily protein requirement would be:

80 kg x 1.8 grams = 144 grams of protein

Here’s a breakdown of protein content in various foods (per 100 grams):

• Beef: 36 grams of protein
• Nuts (almonds, pistachios, peanuts): 33 grams
• Cheese: 32 grams
• Chicken breast: 30 grams
• Fish: 26 grams
• Lentils: 26 grams
• Chickpeas: 19 grams
• Beans (varieties like kidney beans, black beans): 18 grams
• Eggs: 13 grams
• Milk: 6 grams

Consuming excessive protein can place a strain on the kidneys and may cause issues such as constipation and gas. Breaking down protein for energy also produces byproducts that can lead to body odor and bad breath. Additionally, excessive protein intake can increase thirst and may affect mood, leading to irritability or sadness.

Cheese and Yogurt:

Casein, a protein found in cheese, slows the digestion of other proteins, allowing for a gradual increase in energy levels. The beneficial bacteria in cheese also help enhance the absorption of protein from other foods.

Energy from Carbohydrates:

Carbohydrates are the body's primary source of energy. The digestive system converts carbohydrates into glucose, which is then used by cells, muscles, and the liver for energy. There are two types of carbohydrates: simple and complex. Simple carbohydrates include sugars found in bread, rice, potatoes, and vegetables, while complex carbohydrates include starches and fibres. The human body derives 60% of its energy from carbohydrates.

Fibre-Rich Foods:

Fibre plays a crucial role in maintaining a healthy digestive system. It comes in two forms: soluble and insoluble.

• Soluble fibre helps lower cholesterol and regulates blood sugar levels. It can be found in fruits, vegetables, oats, and barley.
• Insoluble fibre helps prevent constipation and keeps bowel movements regular. It is found in whole wheat, corn bran, and flax-seeds.

The recommended daily intake of fibre is 30 to 40 grams. If you're consuming more protein, it's important to also increase your fibre intake to balance digestion.

Additional Tips:

• Avoid drinking water before meals. Instead, drink milk to satisfy thirst.
• Add cream to your tea or coffee for additional calories.
• Try the following energy-boosting recipe for overall health and weight gain:

Recipe: Nutritious Weight Gain Formula

Ingredients:

1.    Dried water chestnuts – 250 grams

2.    Seedless dates – 250 grams

Grind both ingredients into a fine powder.

3.    Honey – 500 grams

Heat honey gently in a stainless-steel pan and slowly add the powdered mixture, stirring until it forms a paste. Store this mixture in a bottle and refrigerate. Married individuals should take half a teaspoon with milk before bed, while unmarried individuals can take it at any time during the day with milk.

This balanced diet plan, rich in calories, protein, and fibre, combined with the right lifestyle choices, can effectively eliminate thinness and promote overall health and well-being.

Reference:

3 Best High Protein Foods for Maximum Muscle Growth and Recovery Post Workout

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