If, on the other hand, you need to gain weight (and we receive roughly an equal number of enquiries from people wanting to gain weight as from those wanting to lose weight), you'll need to make sure you're following the basic rules for healthy eating. Again, this means eating regularly; something starchy at each meal (bread, pasta, potatoes, rice, cereals, etc); plenty of fruit and vegetables; daily servings of pulses, nuts and seeds; and a regular source of vitamin B12. Increasing the amount of energy-dense food will help - using oils, sprinkling or blending nuts and seeds in dishes where appropriate, and consuming other relatively calorie-dense foods such as dried fruit and avocados can also help.
No, my diet is based mainly on fruit, and I'm actually underweight - I have to gain about 15 pounds lol because I was at a normal weight before going raw-food to balance my acid/alkaline balance, and of course I lost weight as most raw fooders do. It's grains/potatoes/corn that make you gain weight, not fruit, with the exception of avocado because they're so calorie-dense and I could eat like three at one sitting lol. But avocados should definitely be included as part of your diet in moderation (half to one a day in a salad - see the thread above this one about the health benefits of avocados).
It's all about balance though. Make sure to eat healthy raw oils too. Flaxseed oil and coconut oil are known to help the body burn a bit of fat as well.
BUT you should include I'd say 5 servings of veggies a day if you can. That's maybe 1 big salad or two small to medium sized ones (lunch+dinner!). Eat everything else fruit if you like it more that veggies, but as you continue going raw your taste buds will adapt eventually.
-You need 2452.3 calories per day to reach 68kg slowly and maintain that weight without exercise.
-If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2673.4 calories per day.
-You need 306.5 grams of carbohydrates, 80.9 grams of fat, and 122.6 grams of protein per day for 2452.3 calories to maintain your goal weight of 149 pounds.
* Avocado is a personal favourite (~180 calories per avocado).
* Nuts have heaps of calories (~190 cal for 30g of mixed nuts)
* Grains like quinoa or brown rice are calorific and filling (quinoa is a good source of protein, too).
* Beans (1/2 can baked beans = ~180 cals)
* Fruit isn't that filling, but some of it is pretty calorific (~170cals per large mango, 75 cals per banana or apple) and a few pieces of fruit usually keeps me full for hours
* Olives (~10 calories per olive)
* Seeds (lotsa fat in these! 63 cals per tablespoon)
filo je napisao/la:samo jos jedan razlog da se uprasim
* Grains like quinoa or brown rice are calorific and filling (quinoa is a good source of protein, too).
* Beans (1/2 can baked beans = ~180 cals)
188 cm i 85 kg. Mozda sam nesto snazniji nego prosjek ali nikada ne bi zeljeo da padnem ispod 80 kg. Klopam sve sto mi dode u ruke a na poslu nemam prilike sjediti ili odmarati se, pa i posao mi je fizicki.
Rijetko naguram 1-2 kg vise kojih se kasnije automatski rjesim...
