Fattening or High-Calories diet
Slimness/skinniness is set thanks to a Body Mass Index (BMI) generally below 20,7 for a man. Actually, it is not that easy! You have to take into account the overall health, the specific perception of the situation, etc. You can be 5’5ft tall (1,70m) and weigh 132 lbs. (60kg) i.e. BMI= 20,7, and live it very well or absolutely not. As always, when talking about diet, things shall be not taken literally, each one has to think about it individually, according to his needs. The best way is to be followed-up by a nutritionist, but these advices I’m giving you should be a good basis for those who would like a first approach.
When one’s weight remains the same for several years, the words “ideal weight” can be used. Of course, your growth period and your teenage years have to be finished, meaning the data starts will be valid around 20 years old. A stable weight means that you absorb and burn calories on a regular basis, consequently your diet is also stable (it does not necessarily mean well-balanced) and the amount of calories you burn everyday (basic metabolism and activities) as well. Eat less or burn more, you will lose weight. Eat more or burn less, you will gain weight.
Everyone has to understand this is not about burning less but eating more. Indeed, burning less may be difficult! Most slim or skinny people have a “fast” metabolism. Geneticists did work on this matter and realized that different kind of population exists, and they can all be classified according to their metabolism. A high basis metabolism certainly means a lower ideal weight, because they burn calories even when doing nothing! Then, the aim here is to eat more to cover basic metabolism needs + needs linked to a necessary sports activity in order to structure the muscle.
How to eat more? First of all, you need to keep a balanced diet, danger otherwise! Enriching a diet with very caloric, bad fat seems like a good idea. But finally it only increases cardiovascular disease, sometimes in a short-term. Eating more proteins for muscles: yes, and don’t forget that eating proteins burns a high amount of calories, considering their low energy supply. Something you have to know: taking carbohydrates (which are a high source of energy) is forgetting building elements: lipids and proteins. So try to keep a balance between each of these 3 big families but in general eat more to raise the daily calorie intake.
In parallel of the diet, developing a sports program with a coach, in order to reshape the body is necessary. Better being a HE-man than Michelin’s Bibendum isn’it? Eating more without doing sports would be unreasonable, sports are a good stimulant for appetite and allow you to split ingested calories. However, I won’t have any advices to give you on this subject, I’ll leave it to professionals.
Daily food program:
To eat more without much inconvenience, you have to progressively increase doses. Stomach has to expand to be able to receive more important quantities, and better doing it little by little, so you won’t get disgusted. The basic idea is about a division: 3 meals + 2 to 3 snacks per day. What I give you is a general diet model, the goal is trying to reach it by adding 1 or 2 elements compared with your current diet every 2-3 days.
- 1 hot drink : coffee, hot chocolate, tea
- Several slices of buttered bread and/or cereals
- 1 egg or 1 slice of ham or 1 portion of cheese
- 1 fruit juice or 1 fresh fruit (vary)
- 1 cereal bar or bread, biscuits, dried fruits
- 1 banana or 1 apple or another fruit
- Meat or fish or eggs
- A good portion of carbohydrate : potatoes, pasta, rice, lentils, corn, semolina and don’t forget fat content (1 knob of butter or 1 spoon of oil, raw, added once your meal is cooked)
- Vegetables if hungry
- 1 fruit
- 1 cereal bar or biscuits or bread
- 1 fruit
- Yoghurt or petits suisse or fromage blanc
- Meat or fish or eggs
- Carbohydrate : potatoes, pasta, rice, lentils, corn, semolina and don’t forget fat content (1 knob of butter or 1 spoon of oil, raw, added once your meal is cooked) + vegetables
- Yoghurt or cheese
- 1 fruit
- Chocolate or fruit (apple, banana) or cereal bar
To sum up:
Lots of carbohydrates in the form of slow sugars, fat content: raw as much as possible, proteins spread throughout the day. Don’t forget to drink a lot! Regarding bread, favor whole grain and whole-meal breads at every meal (if possible the equivalent of 1 baguette per day).
After a while, your weight is going to stabilize again, certainly on a higher number by combining diet + sports (muscle gain). Either you keep the same diet plan to stay at this new weight, either you go back to the normal balanced diet (less snacks, lower calorie supply).
I advise you to help one another on forums, it’s easier when you talk to people who have the same issues, and forumers often have nice advices.
Good to know:
Slimness/skinniness people have a longer life expectancy than the average person! Good luck!