One of the most common dilemmas people face when it comes to their health and fitness goals is whether they should gain weight or lose weight. The answer to this question depends on various factors, including your current weight, body composition, lifestyle, and overall health.
That is almost a pound of extra fat-free mass gained and a pound of fat lost, just by eating slightly more protein. They take up the most change between weight-gain and weight-loss diets since proteins and fats are directly tied to tissues and hormones respectively. Carbs are all about energy and reducing energy intake to lose weight means bringing down your carb habits. As with Recomping diets, both weight gain and loss are related to calories, proteins, carbs, fats, and then into veg and micronutrient-specific foods.
It is best to eat plenty of protein, fat, and carbs at each meal. Up to 2 grams per kilogram of body weight of protein per day may be safe for healthy adults, with the upper limit at 3.5 grams per kilogram of body weight per day. If you’re underweight, consider making an appointment with a doctor to rule out a serious health problem. It’s important to eat mostly healthy foods even when you’re trying to gain weight.
In reality, that is actually the most common result in training studies where you have the participants strength train, but don’t change anything about their diets. When you are in a caloric deficit, a high-protein diet makes you lose more fat and maintain muscle mass. Refeeding syndrome is a potentially serious and life-threatening condition that can occur when transitioning from a state of severe undernourishment to a normal or increased caloric intake.
Gaining Weight
But of all the macronutrients (carbs, fat, and protein) you eat, protein is the most important one to maintain a high enough intake of. Depending on your fitness goals, physical activity levels, and current body type, adjust your daily intake of protein and calories accordingly. Aim for the recommended daily protein intake for muscle gain, which is around 1.6’2.2 g of protein per kg of body weight or 0.7’1 g per pound of body weight. Because your lean mass is what primarily determines your protein requirement, your optimal daily protein intake relative to your whole-body weight decreases if you are overweight or obese. Taken together, we recommend consuming at least 1.6 g protein per kg body weight and day to maximize your muscle growth.
Some individuals may need to gain weight in order to reach a healthy body mass index (BMI) or to improve their muscle mass. This is typically recommended for individuals who are underweight or looking to build muscle mass for athletic performance. In these cases, it’s important to focus on consuming nutrient-dense foods and engaging in strength training exercises.
So strength training is the best way to gain muscle mass and lose body fat. Fat-loss and muscle-building are sort of like the chicken and the egg of healthy body recomposition. When you shed pounds and lose fat (especially around your belly), you speed up your metabolism and have the energy to take on harder workouts and, in turn, build muscle. However, muscle-building can also support fat-loss since muscle is highly metabolically-active tissue. To support fat-loss efforts, use an app like MyFitnessPal to set a daily calorie goal for a slow-and-steady weight-loss plan. A diet with the right amount of protein will support muscle growth.
Underweight individuals can experience challenges with their immune systems, osteoporosis, and cardiovascular complications because of low energy. However, it is crucial not to exclude them from the diet for the sake of weight gain. Vegetables are a vital source of vitamins and minerals and not eating enough of them may cause malnutrition. Some people stop doing cardiovascular exercise when they are trying to gain weight, but it is essential for maintaining a healthy heart, lungs, and brain. Running, swimming, and cycling are all good ways to get cardiovascular exercise. Numerous medications and health conditions also cause unwanted weight gain.
Losing Weight
On the other hand, many people may need to lose weight in order to improve their overall health and reduce the risk of chronic diseases such as diabetes, heart disease, and high blood pressure. If you are overweight or obese, losing weight through a combination of healthy eating and regular exercise can have numerous benefits for your physical and mental well-being.
Considerations
Ultimately, the decision to gain or lose weight should be based on what is best for your individual health and wellness goals. Consulting with a healthcare provider or a registered dietitian can help you determine the most appropriate course of action based on your specific needs and circumstances. Remember that sustainable and gradual changes to your diet and exercise routine are key to achieving long-term success in either gaining or losing weight.
