(Original post by GregoryPeck)
Basically I'm an ectomorphy who is trying to put on large weight gain.
I eat currently around 2500 calories a day but still weigh only 68kg at 5ft 11.
I'm now looking to consume 3000+ calories a day for a few months for fast weight gains.
My problem is that generally, eating more means more of everything.
At my age (20) should I be concerned about sat fat, salt and sugar in excess? If so what are the worst?
Saturated fat isn't as bad for you as the media would have you believe, go do some research.
Think about what you've said, eating more means eating more of everything, yes, but why, because you're getting bigger and thus can consume more everything. Guidelines are just guidelines for the average person. Ignore them. Aim to eat healthy, avoid processed fats, added salt, added sugar and you'll be grand.
And if not and you did this the worst possible way a few months of eating "unhealthily" isn't going to kill you.
Too much salt I would assume is probably the worst sugar the least bad, but I wouldn't eat too much of any. If you want to put on weight then eat more calories, but eat healthy foods, low in salt, sat fats and to some extent refined sugars. Try eating loads of nuts, legumes (beans), dried fruits, lean meat and oily fish which all can be quite calorific but still healthy. I suppose you could up your carb intake but with naturally skinny eating more carbs may not be enough.
Last edited by Foghorn Leghorn; 05-06-2012 at 00:08.
If you avoid processed foods, then you should have no worries with regards to salt.
Saturated fat is not bad for you.
More than half of your cell-membranes are made of the stuff, its usual animal sources contain huge amounts of vitamins like K2, A, D...
also your body stored excess carbs as saturated fat, that the body can use as an energy source.
Saturated fat is related to cholesterol (something that our body makes, an is vital to normal fuctioning), that has been blamed for cardiovascular disease -- but there is no correlation between total cholesterol and CVD. Cholesterol particle sizes can give some extra information, but even that cannot be used to draw direct conclusions.
A very thorough article, with links to studies: http://www.marksdailyapple.com/satur...#axzz1yQvVjJzG
Sugar...or should I say carbohydrates (glucose, fructose and sucrose).
Once again, I would advice trying to eat as cleanly as possible, that way you avoid all the hidden sugars in processed crap.
To up your calories, I'd say that you should eat clean and
- make sure you get enough protein and fat (the body needs fat to metabolise large amounts of protein properly) from good sources like all meats and seafood (grass-fed and free-range stuff usually have way more micronutrients and better fat-ratios, but if you can't buy them, go for relatively lean meats, and get your fats from other sources)
- get good fats from grass-feb butter (Kerrygold is relatively easy to find), avocados, coconuts (coconut milk, cream, the oil especially can be used for cooking and has a mild taste), olive oil, fatty fish etc.
- eat fruits in moderation, and try to get most of your carbs from vegetables and starchy stuff like sweet potatoes, yams, squash and other roots.
- nuts are a good source of fats and protein, but don't go crazy with them, they have some antinutrients and a little too much omega6&9s.
You can somewhat counter eating too much salt by drinking more water, but your water retention will be higher so you'll keep a bit of water weight. It will be healthier than more salt and less water though.