HEY EVERYONE THERE
i used to be a thin guy, but i changed and made a diet and food chart
for me it is WORLD’S TOP 10 BEST FOODS FOR ECTOMORPHS TO GAIN WEIGHT EASILY
I know how it feels like to be an ECTOMORPH, as I am one of them, We feel insecure, depressed, hesitation, embarrassed, feeling shame, humiliated, I know all that pain and difficulties, That comes in the life along with the STRUGGLE, let us first know what does it mean by being a ECTOMORPH body type?
WHAT IS THE MEANING OF ECTOMORPH?
An Ectomorph has the body type that is most often seen in the pages of fashion magazines. They are slim boned, long limbed and have very low body fat and muscles mass, lean, long, slim, Ectomorph are not so lucky.
This body type peoples are “HARD GAINER”. They really need to work hard for putting on some muscles mass. They really face many problems in building muscles as they are not fat storage type. Now let us talk about Best top 10 foods for you.
World’s top 10 best food for weight gaining (Ectomorphs)
LENTILS
Lentils are a HIGH PROTEIN, high fiber rich food, and this comes in red, brown, black and green varieties.
LENTILS are the best natural source of folate and manganese
LENTILS are highly rich in protein.
LENTILS are easy to cook and it helps in muscle development as it contains folate and manganese.
LENTILS are highly rich in protein, minerals, iron, phosphorus, fibers, VITAMIN B-6, potassium, and many more other nutritional values.
A 100 gm of lentil contains about 118 gm of calories +9.022 gm of protein +0.30 gm of fat +20.13 gm of carbohydrates +8 gm of fiber +and a low sugar amount of 1.8 gm.
DARK RED KIDNEY BEANS
KIDNEY BEANS are an excellent food source to gain weight, it has high amount of “MOLYBDENUM”. They are highly rich in protein, folate, dietary fiber, and copper, beside other nutritional values moreover they are good source of iron, potassium, phosphorous, Vitamin-B1, protein and magnesium. And helps you a lot in gaining weight.
QUINOA
QUINOA are one of the best food which I highly recommend as gaining weight food, as one cup of cooked QUINOA weighing around 200 gm, will give you, 222 calories, 8.14 gm of protein, 5.2 gm of fiber, 3.55 gm of fat of which 0.42 gm is saturated, 39.50 gm of carbohydrates
While all love eating and the taste of the QUINOA and versatile protein source, many dieters mistakenly believe that it’s a much lower calorie alternative to rice, but in reality, one cup of cooked QUINOA has 222 calories.
OATMEAL
OATMEAL are tasty and the best part is that you can eat it any time, but the best time I prefer is in the morning breakfast time, Oatmeal are made of hulled Oat grains,
A 100 gm of OATMEAL contains about 68 calories, 1.4 gm fat and 0 cholesterol, 49 mg of sodium, 61 mg of potassium, 12 gm of total Carbohydrate and 2.4 gm of protein. Beside other nutritional values
Moreover the best part of it is that you can eat it every day you want to. It highly helps you in gaining the weight.
BANANA
BANANA is an edible food a 100 gm of banana contains about 89 CALORIES, 0.30gm of fat, and zero CHOLESTEROL, 358 mg of potassium and a total carbohydrate of 23 gm.
I myself prefer bananas as best, they are tasty and healthy too, they really help a lot in building muscles and gaining some real weight.
SWEET POTATOES
SWEET POTATOES are same in shape as white potatoes but have more nutritional values.
A 100 gm of it contains about 86 CALORIES and 0.1 gm of fat, zero cholesterol, 337-mg of potassium and 1.6 gm of protein beside other nutritional values. It is easy to cook and is tasty too. Help a lot in gaining weight.
PEANUT BUTTER
PEANUT BUTTER is a food paste that is made from ground dry roasted peanuts.
A 100 gm of peanut butter contains 588 CALORIES, total fat of 50 gm, zero cholesterol, and 25 gm of PROTEIN. You can add two tablespoon of it in your diet stack. It will really help you a lot in gaining weight.
MILK
MILK is best and available all over the world it is not only helpful in making bones strong but it provides a high amount of protein too our body a 100 gm of milk contains 42 CALORIES, total fat of 1 gm, 5gm of cholesterol, and 3.40 gm of protein.
It contains 10 % of daily value of niacin. It helps you to build you muscle mass.
RICE/BROWN RICE.
BROWN RICE is whole grain rice a 100 gm of it contains about, 111 CALORIES, low fat of 0.9 gm, zero cholesterol, 23 gm of carbohydrate and 2.60 gm of PROTEIN.
The health benefit of it continues with its fiber; a cup of brown rice provides 14.0% of daily value of fiber, reduces high cholesterol level of the body and bonus increases the weight of your body.
SLEEP
SLEEP I know it’s not a food and I am sorry, but sleep and rest is a way much necessary than other things, if you do not take enough amount of sleep of at least 8 to 10 hours you body won’t grow
Because you know you body only grows when you are sleeping as when you are taking rest, the internal part of your body is busy building you stronger, bigger and power full and your hormones also starts working at this time. So you must take proper rest.
THANK YOU GUYS FOR READING, DO COMMENT YOU QUERIES,
TILL THAN WORK HARD BE SAFE
BE HEALTHY
i used to be a thin guy, but i changed and made a diet and food chart
for me it is WORLD’S TOP 10 BEST FOODS FOR ECTOMORPHS TO GAIN WEIGHT EASILY
I know how it feels like to be an ECTOMORPH, as I am one of them, We feel insecure, depressed, hesitation, embarrassed, feeling shame, humiliated, I know all that pain and difficulties, That comes in the life along with the STRUGGLE, let us first know what does it mean by being a ECTOMORPH body type?
WHAT IS THE MEANING OF ECTOMORPH?
An Ectomorph has the body type that is most often seen in the pages of fashion magazines. They are slim boned, long limbed and have very low body fat and muscles mass, lean, long, slim, Ectomorph are not so lucky.
This body type peoples are “HARD GAINER”. They really need to work hard for putting on some muscles mass. They really face many problems in building muscles as they are not fat storage type. Now let us talk about Best top 10 foods for you.
World’s top 10 best food for weight gaining (Ectomorphs)
LENTILS
Lentils are a HIGH PROTEIN, high fiber rich food, and this comes in red, brown, black and green varieties.
LENTILS are the best natural source of folate and manganese
LENTILS are highly rich in protein.
LENTILS are easy to cook and it helps in muscle development as it contains folate and manganese.
LENTILS are highly rich in protein, minerals, iron, phosphorus, fibers, VITAMIN B-6, potassium, and many more other nutritional values.
A 100 gm of lentil contains about 118 gm of calories +9.022 gm of protein +0.30 gm of fat +20.13 gm of carbohydrates +8 gm of fiber +and a low sugar amount of 1.8 gm.
DARK RED KIDNEY BEANS
KIDNEY BEANS are an excellent food source to gain weight, it has high amount of “MOLYBDENUM”. They are highly rich in protein, folate, dietary fiber, and copper, beside other nutritional values moreover they are good source of iron, potassium, phosphorous, Vitamin-B1, protein and magnesium. And helps you a lot in gaining weight.
QUINOA
QUINOA are one of the best food which I highly recommend as gaining weight food, as one cup of cooked QUINOA weighing around 200 gm, will give you, 222 calories, 8.14 gm of protein, 5.2 gm of fiber, 3.55 gm of fat of which 0.42 gm is saturated, 39.50 gm of carbohydrates
While all love eating and the taste of the QUINOA and versatile protein source, many dieters mistakenly believe that it’s a much lower calorie alternative to rice, but in reality, one cup of cooked QUINOA has 222 calories.
OATMEAL
OATMEAL are tasty and the best part is that you can eat it any time, but the best time I prefer is in the morning breakfast time, Oatmeal are made of hulled Oat grains,
A 100 gm of OATMEAL contains about 68 calories, 1.4 gm fat and 0 cholesterol, 49 mg of sodium, 61 mg of potassium, 12 gm of total Carbohydrate and 2.4 gm of protein. Beside other nutritional values
Moreover the best part of it is that you can eat it every day you want to. It highly helps you in gaining the weight.
BANANA
BANANA is an edible food a 100 gm of banana contains about 89 CALORIES, 0.30gm of fat, and zero CHOLESTEROL, 358 mg of potassium and a total carbohydrate of 23 gm.
I myself prefer bananas as best, they are tasty and healthy too, they really help a lot in building muscles and gaining some real weight.
SWEET POTATOES
SWEET POTATOES are same in shape as white potatoes but have more nutritional values.
A 100 gm of it contains about 86 CALORIES and 0.1 gm of fat, zero cholesterol, 337-mg of potassium and 1.6 gm of protein beside other nutritional values. It is easy to cook and is tasty too. Help a lot in gaining weight.
PEANUT BUTTER
PEANUT BUTTER is a food paste that is made from ground dry roasted peanuts.
A 100 gm of peanut butter contains 588 CALORIES, total fat of 50 gm, zero cholesterol, and 25 gm of PROTEIN. You can add two tablespoon of it in your diet stack. It will really help you a lot in gaining weight.
MILK
MILK is best and available all over the world it is not only helpful in making bones strong but it provides a high amount of protein too our body a 100 gm of milk contains 42 CALORIES, total fat of 1 gm, 5gm of cholesterol, and 3.40 gm of protein.
It contains 10 % of daily value of niacin. It helps you to build you muscle mass.
RICE/BROWN RICE.
BROWN RICE is whole grain rice a 100 gm of it contains about, 111 CALORIES, low fat of 0.9 gm, zero cholesterol, 23 gm of carbohydrate and 2.60 gm of PROTEIN.
The health benefit of it continues with its fiber; a cup of brown rice provides 14.0% of daily value of fiber, reduces high cholesterol level of the body and bonus increases the weight of your body.
SLEEP
SLEEP I know it’s not a food and I am sorry, but sleep and rest is a way much necessary than other things, if you do not take enough amount of sleep of at least 8 to 10 hours you body won’t grow
Because you know you body only grows when you are sleeping as when you are taking rest, the internal part of your body is busy building you stronger, bigger and power full and your hormones also starts working at this time. So you must take proper rest.
THANK YOU GUYS FOR READING, DO COMMENT YOU QUERIES,
TILL THAN WORK HARD BE SAFE
BE HEALTHY
from Bodybuilding.com Forums - Nutrition https://ift.tt/2OmfigX
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