Calorie Count

Diet plays a very important role in a weight training program. "A high protein diet helps in building healthy weight ," says Dietician, Dr. Sushila Sharangdhar.

There is no absolute formula to determine the exact amount of calories one should take. It all depends on the person concerned. It depends on your height, weight, activity pattern, body composition and metabolic rate.

"Usually about 500 kilo calories per day helps increase your weight by half a kilo," says Dr. Sushila. However, if you are grossly underweight, you may be advised an increase of 1000 calories per day. This will increase your weight by one kg in a week.

But a calorie increase of more than 1000 calories per day is neither recommended nor practical. Your calorie intake has to be more than the energy used up by your body.

The Right Diet

You need to gain healthy weight, not just fat. So along with a high protein and high calorie diet, go for a normal fat and carbohydrate diet.

"If this diet is planned according to the food pyramid, it will fulfill recommended dietary allowances of all essential vitamins and minerals," states Dr. Sushila.

Also, instead of having the three regular meals, have smaller, more frequent meals (5-6 times a day). Don't ever skip meals. Eat the right amount of food and at the right time.

A good diet and weight training should also be followed by adequate rest. But remember to keep a space of at least three hours after you have food before going to sleep.