8 Steps to Healthy Weight Gain

In previous articles have disclosed some tips popular weight loss and healthy for our bodies. But diet is also not dwell on weight loss alone, it turns out your diet can also apply to weight gain. At the time this article will be explained tips for healthy weight gain. weight increase program can be started with sufficient caloric intake. Here you need more calories than the body needs to maintain your ideal weight. For a woman, every day needs about 2000 calories. So to gain weight then you have to add calories of the average daily needs. Take the high-calorie diet, but must pay attention to health. Here are some healthy tips to gain weight on a diet that you can try

1. Complex Carbohydrates 
The body needs carbohydrates for energy. If you want to gain weight, you must consume enough carbohydrates. Good sources of carbohydrates come from fruits, vegetables and whole grains. Healthy carbohydrates can also be obtained from brown rice, boiled potatoes, bread and cereals made from whole grains.

2. Protein Low Fat 
Your body needs protein to build muscle, organ structure and function of keeping the body's immune system. You need to carefully choose healthy sources of protein, such as from fish meat, eggs, milk, chicken and beans. It's okay to eat meat, but only twice a week limit. Choose fresh cut meats and avoid the processed like sausages, salami, pepperoni or burgers.

3. Healthy Fats 
Required body fat as an energy reserve, maintain healthy hair, skin and nerve function. And, of course, contribute to weight gain. But you must be careful, consume healthy fats such as polyunsaturated fatty acids; omega-3 and omega-6. You can get it from salmon fish, nuts, olive oil and fatty fruits like avocados.

4. Complete Vitamin 
Eat colorful vegetables and fruits so that your vitamin needs are met. You can combine several vegetables and fruits a day. Basically, almost all fruits contain vitamin ranging from vitamins A, C, E, D, B, K, and so on. Eat at least five to six servings of fresh raw fruits and vegetables per day.

5. Inadequate Minerals 
Calcium, iron, zinc, phosphorus, iodine, sodium, potassium, and fluorine is a type of mineral that the body needs. This mineral type each function to form and maintain bone density and teeth, forming hemoglobin in the blood, regulate smooth muscle work, and many other functions. Almost all foods contain minerals such as vegetables, nuts, red meat, salt, milk or cheese.

6. Expand Water White 
Eat healthy drinks such as pure orange juice, guava, mango or vegetable smoothie. And the most important is water. It's clear, water white fade efficacious toxins in the body, digestive system, skin retain moisture, maintain kidney health. Drink at least eight glasses of water per day.

7. Sport 
A healthy body contains will not be realized if you are lazy to exercise. Types of cardio exercises such as jogging, brisk walking and aerobics can make the body look but do not contain excessive sagging due to fat. Besides routine also do weight training. This exercise can work your chest and arms more toned and beautiful.

8. Say No To Junk Food 
Stop your habit of eating junk food such as burgers, hot dogs, pizza, chips air-MSG or frozen processed meat. These foods contain saturated fats and trans fats are not only store fat but also increase the levels of bad cholesterol. Choose foods little or no sugar and most importantly, low in fat.