Are you sitting on mass? Then learn what complex carbohydrates you need to maintain a positive energy balance on an ongoing basis. All cereals contain a fairly large amount of fiber. When it enters the body, it significantly improves the functioning of the intestinal tract, and also accelerates the elimination of various toxins. A very important factor in the effectiveness of the use of cereals for a weight-based diet is rapid digestibility and almost complete absence of stress on the digestive system.
How to use cereals for a weight loss diet?
Porridge is a dietary food, and not all cereals can be used for a weight loss diet. Let's say buckwheat is not the best option for gaining weight. The same can be said about porridge made from brown rice and oatmeal. Bulk cereals are wheat, pea, barley, pearl barley and white rice.
You should know that you should choose foods for a mass-gaining diet not only in terms of the content of various nutrients in them, but also in terms of energy value. Moreover, it is the calorie content of the product that is decisive in those moments when you are drawing up a nutrition program for gaining mass. For this reason, it is best to cook porridge in milk and season them with butter, honey or jam. This will significantly increase the energy value of the final product. Also, while gaining mass, it is necessary to consume more energy than is consumed throughout the day.
The best cereals for a weight loss diet
Quite an important question for athletes is - which croup is best for gaining mass? White rice contains about 70 percent protein compounds and starch. Also, this cereal has a fairly large amount of carbohydrates and is able to provide you with the necessary energy. The energy value of one serving of rice porridge is 200 calories. Remember that we are talking about white rice right now. Add dried fruits or jam to the dish, and the calorie content of your porridge will increase significantly.
Barley grits can be no less effective during the period of weight gain. This product contains a lot of plant fibers and a large amount of various nutrients necessary for the quality functioning of all systems of the human body. If we compare all cereals in terms of the content of nutrients in them, then barley is the undisputed leader. In addition, its energy value is quite high and amounts to 300 calories (one serving). Wheat is no less valuable cereal for a diet by weight. The main difference between this cereal and other cereals is the presence of a large amount of amines in it. The ratio of nutrients in wheat porridge also makes it a very valuable food for weight gain. Judge for yourself:
- Carbohydrates - 60 percent.
- Protein compounds - 11 percent.
- Fat - 3 percent.
The indicator of energy value is also at the level and in relation to one serving is 345 calories. Add to this parameter the calorie content of butter or milk, and you will understand that this is a great cereal for a weight-loss diet.
Barley porridge can also be an excellent product for you. Its nutrient content is almost the same as wheat grits, but it contains slightly more carbohydrates and less fat. In addition, barley contains about five percent of plant fibers, and its calorie content is also good.
However, grains aren't the only ones that can help you gain weight. Pea porridge will also be an excellent dish during the mass gathering period. Like all legumes, peas contain a large amount of protein compounds, which is quite a significant factor in favor of this product.
By consuming pea porridge, you will be able to replenish your amino acid pool and the body will be able to create new muscle tissue. You probably know the value of the amine lysine, which is found in large quantities in peas. Pea porridge has a high energy value, the indicator of which is 450 calories. By eating the cereals we just talked about, you can diversify your diet and replenish your body with various nutrients.
How to eat for weight gain?
Now we talked about cereals for a mass diet, but your diet should be varied and you may need some tips that will be discussed now. First of all, you need to eat often, but in small portions. Pro athletes can eat more than ten times during the day. For amateurs, it is quite difficult to organize and five meals a day is quite enough.
Start your day with meals high in carbohydrates and end with protein compounds. This will allow you to provide yourself with energy in the morning, and in the evening the body will have a sufficient amount of protein. Before training (at least an hour), you should give preference to slow carbohydrates and protein compounds. But it is better not to eat foods containing fats during this period. Before going to bed, you should eat cottage cheese or take casein.
What diet needs to be compiled for gaining mass, see the following video:
