we’ve been talking a lot about how we can loss weight and get shredded but we didn’t mention how to gain weight to be in a good shape also neither thinness nor obesity is healthy and good slim fit moderated body is the perfect shape to all of us , thus we must seek to have it , it’s a difficult equation at the first but by the time you will use to it.
Disadvantages of thinness:
1-Weight loss “Thinness” causes health problems that are no less serious than those caused by obesity.
2-They reduce the body’s energy, cause a constant feeling of tiredness, become unable to perform normal daily tasks.
3-And most times those who suffer from thinness become more exposed than others For the lack of vitamins, minerals and other important nutrients for the health of the body.
so it is better to consult a nutritionist to know the correct diet needed to treat thinness, especially if accompanied by a lack of important nutrients to the body, in order to treat these important elements of the body.
Reasons OF Thinness :
Before we talk about how to gain weight we must know reasons of thinness,
1-Not eating healthy and useful foods and not eating sufficent meals during the day.
2-Do daily tasks and increase physical effort without increasing food intake, resulting in a lack of energy.
3-There is a problem with the absorption of food and may be due to a disease or health problems such as a defect in hormones, or an appetite disorder, or cancer.
4-Non-discrimination of hunger.
6-psychological reasons such as depression or anxiety and other reasons.
*Advices to gain weight correctly without any harmful habits:
These are the most important steps to gain weight to those who don’t have health issues:
1-Eat three main meals during the day, as well as two or three snacks between meals, preferably drink milk or fresh juices with meals or between them to increase calories in the body.
2-Refrain from drinking water before eating and reduce drinking between meals to prevent losing your appetite.
3-Avoid eating foods that contain unsaturated fats, because they raise the level of insulin in the blood.
4-Avoid eating vegetables and fruits that contain amounts of water such as watermelon, orange and squash.
5-Gradually gain weight in range of 500 calories a day addition weight in the amount of five kilograms per week.
6-Take enough rest daily and sleep for enough hours.
7-Exercising to speed up metabolism, this makes your body needs more calories and therefore need to eat in larger quantities.
Foods that help you gain weight:
The following list is the most important foods that increase weight:
It is one of the most important foods rich in protein for body health and weight gain in addition to containing vitamins A, D and E.
2- Natural fruit juice:
containing the useful sugars that increase the weight.
4- peanut butter:
one tablespoon contains 100 calories, 4 grams of protein, folic acid, magnesium, vitamin E and vitamin B3, as well as a good protein content.
5- Dried fruits: They contain five to eight times more calories than fresh fruit, so they are Of foods that increase weight, for example, the calories of a cup of raisins to 460 calories
Yogurt contains about 118 calories.
7- Whole wheat bread:
One piece of bread contains about 69 calories, and whole wheat bread is rich in fibers and minerals that do not contain white bread.
8- full fat milk:
contains Vitamin A, and Vitamin D, as well as containing 60 calories.
Meat is considered to be one of the most important sources of protein. Which is caused by these fats.
Cheese contains good proportions of b The Tin, calcium and cholesterol is useful, and there is one piece in about 69 calories.
11- Olive oil:
It is a healthy diet that helps to gain weight, and contains one tablespoon of 120 calories, in addition to 14 grams of fat, and can be added to many of the main dishes as well as salads.
12- Vegetable oils: such as coconut oil and oil Peanuts are all good for heart health and moderate in calories.
13- Nuts: They are full of fat and fiber and are considered light and useful because they reduce the risk of heart disease.
14- Starches :
such as corn, carrots and potatoes are all rich in protein, fiber and vitamin C.
15- High calories fruit:
like the mango’s, pineapple, banana and apple, each containing about 100 calories.
Dishes to gain weight:
Potatoes are High in carbohydrates, high in calories, rich in vitamins A and C, as well as antioxidants important to strengthen immunity, are prepared by boiling potatoes or roasting potatoes. And then mashed, can also be eaten mashed potatoes as a dish of appetizers or add to the salads, and can add butter or vegetable or cream for cooking.
It’s characterized by high nutritional value, it contains a high percentage of minerals, such as potassium, magnesium, zinc, calcium, copper, 6, and the number of calories in oats soup to about 200 calories, and therefore gives the body high energy, and can Preparation with the addition of chicken breasts, butter or cream, as well as mushrooms and parsley All these foods are rich in calories, proteins and fiber, so this soup is heavy and useful for those who suffer from thinness.
We have already mentioned that eggs contain a high percentage of protein that has a role in weight gain, and prepare egg omelet either in the normal way or by adding some spices, or vegetables such as parsley,thyme, or spinach, can add mashed potatoes or cheese, Calories in egg omelets with no additions is 100 calories.
Light weight snacks:
One of the following meals can be taken as a snack to gain weight:
1-peanut butter sandwiches.
2-A cup of whole-fat milk with a piece of biscuit contains peanut butter.
3-A cup of milk, 175 grams, mixed with fruit, and a few grains of raisins.
4-A glass of milk mixed with chocolate.
we wish you guys still full of energy , motivated , still keeping it up see ya 🙂