Mechanism of gaining weight slows down as we age. Weight gain involves the addition of body fat, muscle mass, or body fluid volume. Energy homeostasis and weight regulation remain controlled by a network of endocrine control systems, and metabolic pathway intermediates. The central nervous system controls the food intake. Many endocrine hormones and autonomic nervous system regulate the energy expenditure.
Basic Energy Needs
Say we take 2200 calories by way of food daily. If we lead a sedentary lifestyle, we will use up this energy for various body processes such as breathing, blood circulation, digestion, regulating body temperature, and so on. If we exercise or go for a jog, then we use excess energy that we do not have. This will cause our stored fats to burn up. To increase weight, we must make sure we eat more food so that it meets our basic metabolic need and then some more.
A woman needs 2200 calories each day for her metabolic functions while a man needs 2500 calories. If you want to put on weight, add 300-350 calories to this amount. Here is a list of food items that help you put on weight fast.
Make your own protein milk drink by adding whey protein powder to your banana milkshake. Add 1 scoop of protein powder along with 1 banana and 1 tablespoon of crushed almonds.
To improve your nutrition intake, try this. Take ½ cup of spinach, blend it with 1 banana, and ½ cup of diced pineapples. Add milk and have it twice a day. You can have one cup and store the rest of your milkshake protein drink in your refrigerator so you can have it in the evening.
Red meats are rich in protein with 12 ounces of steak having 6 grams of leucine. This is the key amino acid your body needs to stimulate the synthesis of muscle protein. Red meats are also the best natural source of creatine, the best muscle-building supplement.
Choose cuts with good fat in them. In a study conducted on elderly women who added 6 ounces of red meat to their diet and exercised, there was an increase in strength up to 18%. Their muscle-building hormone IGF-1 increased by a significant amount.
Insulin is a hormone in our body that helps in storing sugars in our body as fats. So, we must pay attention to this aspect. When your insulin is more responsive, we can store more fat in the body, that is, we can put on weight.
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