It happens that women on average possess a higher percentage of body fat than men, which is mainly concentrated in the hips and breasts for genetic factors, such as those related to future pregnancy. On average a woman between 18 and 40 years should have a fat percentage between 22 and 26 percent of its weight (and the man should aim for a maximum of 20%).

Hence it can be useful at times a fattening diet that points only to increase lean body mass, toning your body without altering the balance of our body. Hence a balanced diet, with five meals a day in which to enter both proteins carbohydrates but also the right amount of fiber and calories needed for our body.

It starts in the morning for breakfast with 200 ml of whole milk, accompanied by pleasure and coffee sweetened with a teaspoon of sugar, it is accompanied by four biscuits with a layer of jam (this time of year is fine based on the oranges or mandarins for its vitamins) or with a teaspoon of honey. Or are good 40 grams of dry biscuits or cereal. All the breakfast, if we are out of the house in a hurry, may be replaced by a cappuccino and croissant, even stuffed, and a bag of sugar.

By mid-morning snack is with orange juice or a fruit juice or, if you have not eaten in the morning, a cappuccino and a croissant stuffed, or 40 grams of bread with lean ham. Lunch is a feast of carbs, so leave room to 80 grams of pasta or rice topped with tomato sauce to taste, two teaspoons of oil and three of grated cheese. Following a burger or two eggs or even 80 grams of cooked ham or lean ham or bresaola. They are good up to six fish sticks or a piece of boiled fish a maximum of 120 grams and as a side vegetable, raw or boiled, to taste, with 40 grams of bread (or a package of crackers) and a pear or two kiwis.

In the afternoon, a slice of pie or a fruit ice cream or pudding or even enjoy a milk shake, and then fruit or a sandwich to 40 grams with two slices of ham or ham. Finally nothing for dinner first, but then 150 grams of meat or seafood, especially grilled and cooked in the oven. Alternatively, a mozzarella or 80 grams of stracchino, followed by vegetables at will and at least twice a week potatoes or beans. The bread will be 80 grams and two kiwi fruit, a banana, or a pear.

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Tips for gaining weight

The prototype of beauty that prevails now makes many of us are unhappy with our bodies. Most women seek effective methods to reduce kilos we have more, sometimes more or less success. Otherwise there is a group of women struggling to gain a few kilos, and although fat may seem easy, such as eating whole and in large quantities, this is not so true.

In Willabella, here are some tips to help you gain a few kilos, with the assurance that if you practice you will achieve your goal:

Good Nutrition: It starts with a balanced diet.
Practice exercise: play sports cause appetite, so you have more desire to eat when it’s lunch or dinner. Attention, this does not mean that you should eat all day, your health care provided.
What to avoid: Gaining weight does not mean that you take things that will impact harmful to your health. Do not eat too much processed food in bakeries and pastry, snacks and / or fast food as this may increase managerial bad cholesterol.
Daily diet: It is essential to make five or six meals during the day: breakfast, mid morning, lunch, mid afternoon snack and dinner. Try to eat between meals high calorie foods like cereal, yogurt, sugar, grapes, bananas.
Control calories: To gain weight you must consume an average of 2000 to 2500 calories per day, so you gain weight gradually.
Dietary supplements: supplements intake coupled with an exercise routine will allow you to increase muscle mass and absorption of nutrients. Do not forget that these must be monitored to see how your body reacts to them.

It is very important that you have in mind that all treatment must be directed by a doctor, remember that the abuse of drugs or a diet high in calories make you gain weight, but not always a good solution.

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The plan to keep your weight will be easy. You have to vary the foods you take, grain foods, avoid fat and sugar, and moderated by the amount of salt and sodium you consume. Drink 4.7 glasses of water, milk or fruit juice daily. The exercise will help keep your weight and have the heart and lungs in shape.

Take foods from each group every day:

BREAD, CEREAL AND GRAINS
(6-11 servings per day)

* A slice of bread
* Middle bread hot dog or hamburger
* Half cup of rice or pasta
* Potato 7.5 cm
* Between half and one cup of dry cereal
* Half cup of cooked cereal
* A small roll

PLANT
(3-5 servings per day)

* Half cup of cooked vegetables or one cup of raw vegetables. Included among them a dark green vegetable, yellow or orange each day.

FRUIT
(2-4 servings per day)

* An apple, peach, orange or pear sized
* One cup of chopped berries or melon
* A small banana
* Between half and one cup of fruit juice
* Take a daily food or drink high in vitamin C (orange, grapefruit, strawberries …)

DAIRY
(2-3 servings per day)

* One cup of milk or yogurt
* A thin slice of cheese
* Half cup of cottage cheese

MEAT, POULTRY, FISH, DRY BEANS, EGGS AND NUTS
(2-3 servings per day)

* A serving of meat, fish or poultry
* Half cup of cooked dry beans
* One large egg is a whole lot. Limit eggs to four a week.

FATS, OILS & SWEETS
(0-3 servings per day)

* One teaspoon of oil, margarine or salad dressing or an eighth of an avocado.
* Half cup of the dessert of your choice 2-3 times per week.

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