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There are two kinds of people after low carbon:
The first one, if you lose a few pounds of meat, it won’t move.
The second one is losing weight all the time, and finally becomes very thin. It is very difficult to gain weight.
Gain weight, a lot of people don’t think it’s easy, I can do it in a month.
However, for many people who already feel the benefits of low-carb, it’s actually quite difficult.
Because they like ketosis and don’t want to eat carbohydrates, it is very difficult to gain weight with low carbon.
Especially Increase lean body mass (muscle mass), it will be more difficult, of course, if you like strength training, it is actually not difficult, in foreign countries, there are Many muscular men are practicing low-carb diets.
If your low-carb friends feel that you are too thin and need to gain weight, this article is for you.
We all know that eating more carbs can gain weight, but maybe it’s fat gain (no one wants to gain fat, right)?
A low-carb diet has always been a weight-loss diet, but for underweight people who want to build muscle healthily, low-carb diets can also achieve real muscle gain Lose fat, strengthen your body.
Many friends who have been low-carbon for a long time like us should feel this way. Their body shape and figure have changed. Even some low-carbon people who do not exercise can still Very well maintained muscles with nice lines.
Because low-carb foods are relatively nutrient-rich, and high-quality fat and protein intake are sufficient, in the long run, it can improve an unhealthy body shape.
In today’s article, let’s talk about how to gain weight reasonably with a low-carb ketogenic diet?
Low-carb diet, how to gain muscle and gain weight?
It’s entirely possible to build muscle on a low-carb diet, and we’ve written about it too much before. (V public number Slender Dragon Health restores muscle growth).
(above: 18-year ketogenic master)
The International Society for Sports Nutrition (ISSN) found in its body size study diet that as long as there is sufficient protein, any dietary pattern, including Both ketogenic and low-carb diets can successfully build muscle and increase muscle mass.
Study on low-carb diets for weight gain
A 2014 study on the Effect of a ketogenic diet versus a standard high-carb diet on body size.
26 resistance-trained men participated in the study.
After 11 weeks, men in the ketogenic group gained more lean body mass and lost more fat mass than men in the control group .
2017 A 10-week study of exercising men also found that those who ate a very low-carb diet compared to those on a high-carb diet People on the diet lost more fat while gaining muscle.
At the beginning of low carbon, a little muscle may be lost (glycolipid function switching), and the exercise level may decrease, but after a period of time, it will adapt and gain muscle normally.
A few suggestions for low-carb diets for muscle gain:
1. Sufficient training intensity to tear muscles.
2. Eat enough protein to repair muscle.
3. A moderate amount of carbohydrates can be consumed on training days.
Why are you skinny, and what’s wrong with being skinny?
There are many reasons behind being too thin:
Some people have anorexia and can’t eat food, so you need to seek help from a psychiatrist.
Some people suffer from other digestive gastrointestinal conditions where the food and nutrients they eat are not digested properly.
Most normal people, if you eat normally, will not be too light, generally just thin, that is, less muscle mass.
Some people just look thin, not really thin. This is related to the degeneration of fat cells, which cannot store calories and cannot become larger, resulting in Excess calories can only be accumulated around the stomach, which is also related to genes.
In Asia, there are many thin people with diabetes and high fat content. In this case, it is not recommended to eat too many calories to gain weight, it will be counterproductive.
What’s wrong with being too thin
Some people worry that being too thin will not live long. Indeed, previous studies have found that the elderly who are too thin have a higher risk of death.
A major reason may also be that older people who are underweight have less muscle mass, are weaker, and have difficulty resistant to disease.
Like this pandemic, the elderly or frail groups have the highest rates of illness.
So, older people who are too thin (too little muscle) need more muscle mass and may live longer and healthier lives.
Eating junk food increases the risk of gaining weight
We do not recommend a high-carb, high-calorie weight-gain diet, although rapid weight gain can be achieved.
Eating this way often results in hundreds of extra calories and carbohydrates per day, which does work in the short term, but also increases Body fat rate.
This overeating on calories is likely to accumulate belly and liver fat, increasing the risk of type 2 diabetes, fatty liver disease, and other conditions.
So, the fast way to gain weight, and the fast way to lose weightSame, not not the healthy way.
Our goal is to get in shape and get stronger, not fat and greasy.
How to gain healthy weight with low carb?
Here are some natural and effective weight gain methods we recommend:
Increase nutrient-dense foods
Nutrition density refers to the nutrient content of a food and the amount of beneficial protein, vitamins and minerals in it.
Many people focus too much on calories and ignore the nutrient density of foods.
For example, 500 calories of white rice and 500 calories of eggs are completely different nutritional contents and cannot be generalized.
Rice only provides the intake of carbohydrates and sugars, increasing empty calories, and has basically no nutritional value. Eating too much will only gain fat and become fat.
And eggs contain high-quality protein and other nutrients that can help the body gain lean mass.
Eat more frequently, don’t fast
The intermittent fasting we usually talk about can help the body burn fat better and lose weight.
But if you are already very thin, you can increase the number of meals or snacks and reduce the frequency of fasting.
You can eat more snacks that conform to the low-carbon concept, such as cold beef and mutton fried in olive oil, as well as pork liver snacks, or avocado, or homemade beef jerky.
Be sure to choose healthy foods rather than overeating processed foods.
Increase strength training and build muscle
A healthy diet that provides the body with adequate nutrients, combined with resistance training, is effective in building muscle and lean mass.
If you have time, exercise every day, working a different body part.
If you don’t have enough leisure time, I recommend high-intensity training about three times a week to stimulate muscle growth and not make you so thin.
Be sure to pay attention to having enough intensity to stimulate muscle growth. For beginners, slowly increase the intensity to allow yourself to adapt.
If you have access to gym or home exercise equipment, do more of these exercises, such as bench presses, deadlifts, and squats.
Can stimulate muscle growth in more places.
Improve your digestion and absorption
Many people eat a lot without gaining weight, which has a lot to do with digestion and absorption.
If you often have diarrhea, it may be a problem with your digestive ability. You must improve your digestive ability. It is recommended to consume betaine hydrochloride and some digestive enzymes.
Take probiotics as a daily supplement to slowly improve intestinal inflammation and improve absorption.
Increase calorie intake, increase fat
If you want to gain healthy weight, increase your calorie intake and increase your level of exercise at the same time.
Therefore, it is recommended to choose high-fat whole foods, which can help you increase calories.
Don’t eat lean meat, eat more fatty meats, such as pork belly, brisket, skin-on chicken thighs, etc.
Choose fatty fish like salmon, anchovies, mackerel, sardines, trout, and more, which contain healthy fats while increasing your calorie intake enter.
Dairy options include cheese (all types), Greek yogurt, whole milk, and more.
Choose healthy oils (such as animal oils like butter, ghee, lard, tallow, or fruit oils like coconut oil, olive oil, avocado oil) To scramble eggs or vegetables, you can increase calorie intake.
Substitute plain tea and black coffeefor a latte, a drink with heavy cream, or hot cocoa.
The choices are numerous, and any naturally high-fat food can be included on your weight-gaining list.
Of course, in addition to dietary and exercise adjustments, maintaining a good state of life can also help you gain weight healthily.
For example: getting enough sleep, de-stressing yourself, spending more time with family and friends, etc.
Key Thin Dragon Says
After low carbon, if you want to gain weight, don’t worry, first determine whether you need to gain weight.
If you find yourself eating too much and the meat is growing on your belly and not getting fat anywhere else, I urge you to think twice.
Check your visceral fat and body fat percentage first. If the body fat percentage is high, it is really not recommended to gain weight.
Gaining weight can make you less and less healthy, and if you want to gain weight, I think it has to be healthy.
It is also not recommended to eat some “unhealthy” food, a lot of junk food, in order to gain weight.
If you don’t like to exercise, there is no way to build muscle.
It is much better to be healthy and thin than to be unhealthy fat.