Please help me
hello to all I will summarize you I am a guy of 17 years I lost 14 kilo 2 years ago following an emotional shock and moreover I grew a lot so here I find myself at 1m77 for 51 kilo to dress. I eat every day but I no longer have an appetite I have leases to force myself to eat I do not gain weight … so I wanted to know if you would have any advice it’s quite urgent thank you all
To increase our weight we have to go through diet and training. In the phase of weight increase the proportion of nutrients is as follows:
• 50% of Carbohydrates
• 40% of Proteins
• 10% of Fats
The carbohydrates that interest us most are the complexes: Rice, pasta , potatoes, bread and whole grains, but also fruits and vegetables.
The amount of protein should be 1 to 2 g of protein per Kg of body weight. We will have to ingest 40% of proteins: meat, fish, eggs and dried fruits.
Fat is found in milk, meats, fatty fish and oils. The amount of fat you need is not very important, but you have to make sure that they are good: olive oil and fatty fish.
It is very important to be well hydrated and to avoid very sweet drinks. Drinking water is very important for muscle regeneration. You should drink 2 to 3 liters of water per day.
The ideal is to eat 6 meals a day because with a constant diet we induce the body to produce muscle. Carbohydrates will provide us with energy to exercise and produce fat to induce the anabolic state and the large amount of protein we take will cause muscles to grow thanks to their intake after physical exercise.
I give you a link with advice: