Re: Healthy diet for skinny people


Charles ha scritto:

Thanks for the reply. I'm not so much trying to gain weight as to stay
about the same without eating junk food. In my case, skinniness is
caused by a small frame. At one time I lifted weights fairly seriously
and got very strong and muscular, but I still looked skinny in clothes.
Getting more exercise only makes it harder to take in enough calories
without resorting to sugar or fat.

Most of the foods you listed, with the exception of cheese and beans,
are very low in calorie density (e.g. fish, chicken, vegetables) and
it's hard to eat enough to amount to anything.

I can't really eat numerous meals per day. I pretty much have to eat
breakfast, eat on my lunch break (either eat out or heat something in
the microwave) and have dinner at home. I could eat a snack prior to
bed I suppose.

But you can't even take a 2 minutes break from your work or lesson or
whatever?
You can make pancakes with wheat flour, eggs, butter and milk
You can make 10 at a times and they can be stored for day
You don't need a plate or a fork to eat one or two of them
Also don't forget nuts and peanutes butter, they're actually the most
caloric foods I've listed
Pistachios, almonds, pumpkin seeds, macadamia, walnuts they are all
very rich in calories more than sweets!

You can always make breakfast, lunch and dinner 85% of your calories
intake and the mid-morning snack and afternoon snack 15% of your
calories
You can eat a piece of whole bread with two tbs of peanut butter and
that's a lot of calories
Even two pancakes is low of calories
The cheese I've listed are not unhealthy so you can eat them without
problem at lunch or dinner and they too are very high in calories
Avocado are high in calories too and so are fatty fish like tuna,
salmon and shrimp
Beef is pretty high in calories and you can have 4 or 5 scrambled eggs
with extra virgin olive oil and this alone would be 25% of your
calories intake
Pasta is very high in calories. 100 g of pasta is almost 500 calories
and you can season it with olive oil, tomatoes and meat balls
Certain fruits are quite high in calories: one banana is 120 calories
for example and you can make smoothies with milk, protein powder and 2
or 3 bananas. Again 25% of your caloric intake

Maybe you didn't gain enough lean body mass though
Did you measure it? How tall are you and how much you weighted before
and after building muscles? Are you sure the increased definition
because of lower body fat increased the appareance of having very big
muscles?
The reason I'm asking this is that my frame is super small and light
and I've known other people like me but increasing consistently muscle
mass not only adding definition by lowering body fat reversed the
skinniness because if your put enough "meat" on long and thin bones
they don't influence your appareance so much anymore

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