The Components

A certain change plays an important role here, so no antipathy against certain things being developed. In order to increase should spread over the day, as many as possible small meals take, distribute the amount to eating well. The food is also consistently fed to the body which he needed. As a numerical value meals turned out to be 5-6 a day as a proven. The meals should snacks are divided into 3 major and 2-3. To take to you should take about more 20% (500-700 calories) of total energy sales of calories. At the beginning is it be you however probably very difficult, only once a day to get the total energy turnover. Mostly eliminated the misconception of some people at this time believe that they eat very much.

It is absolutely vital that lead you to regularly as much energy in the form of calories, that the added calories exceed the total energy expenditure. If you eat only from time to time so much, that makes little sense and will not lead to weight gain. If you have problems with the crowd, try to increase until you come to your energy needs and gradually at the beginning. If you make it every day on the sales to come, then they can set to 20% again and after a certain time, notice also, that you gaining weight. (Source: Ron O’Hanley). Here, let me again in the memory call that this can be a long process for several weeks. It will work from now on right.

Here, much discipline is required in any case. How should the components of the diet be composed? Now we come to the components of your future diet. With 50-55% of the daily food intake, carbohydrates make up the largest and most important part. Carbohydrates occur in particular in cereals, potatoes, legumes, fruit and sugar. If you want to make, they should absorb up to 40% of the daily energy in the form of fat. Fats of vegetable origin with polyunsaturated fatty acids are particularly important because they are vital, and not even of the body can be produced. As a small tip here are nuts and seeds, such as the Such as sunflower or pumpkin seeds, to name a few. These include mainly unsaturated fatty acids in addition to useful vitamins and minerals. Proteins (protein) are also a very important part, even though they account for only a small percentage % of daily food intake with 9-12. Get protein from fish, dairy products and meat. The hydration is also not to be underestimated. Of drinks, you should drink more undiluted fruit juices, sodas or spritzers instead of calorie-free mineral water. Fruit and vegetable juices provide energy also vitamins, minerals and phytochemicals. If you have further interest in the topic of increasing and diet, I would be happy, if you look on my side. per kilos