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14 foods to gain weight quickly and safely

14 foods to gain weight quickly and safely


gain weight quickly
 

Overweight

The thinnest and weight loss health risks like health obesity risk, the individual is infected with thinness if the body mass index has less than 18.5 kilograms per square meter, which indicates not getting enough calorie food intake to gain weight, in addition to low nutrients and vitamins levels that the body needs.

Thinness and weight loss lead to many health problems, such as weak bones, growth problems, especially in children, anemia, weak immunity, in addition to fertility problems.

There are many reasons that lead to thinness; It may be caused by not eating enough calories, or by genetic factors, and may be caused by health disorders, smoking, or stress, and weight gain and thinness can be treated by increasing the number of calories eaten. It should be noted the need to pay attention to the quality of foods that are eaten to be healthy foods that contain nutrients, and to avoid fried foods and fast foods; It causes health problems such as headaches and stomach pain, in addition to long-term health disorders.

Healthy foods to gain weight

There are many foods that help gain weight, increase muscle building, and improve general health, including the following:

Milk: Drinking milk helps to gain weight in a healthy way, as it contains proteins, fats, and carbohydrates, and is rich in calcium, vitamins, and elements necessary for the body, and helps build muscles.

Protein drinks: Drinking protein drinks helps to gain weight, and drinking them after physical exertion helps build muscles, and it is worth noting that it is advised to avoid ready-made protein drinks in the market, which contain larger amounts of sugars.

Red meat: Red meat helps build muscle and gain weight, as steaks contain proteins and fats, in addition to creatine and leucine, which are important for building muscle.

Nuts: Nuts are light foods that can be eaten between meals, and eating them regularly helps in gaining weight in a healthy way, and nut butter can be used, and it is worth noting the need to choose dry and raw roasted nuts free of hydrogenated oils or sugars for that.

Rice: Rice is a source of carbohydrates that help in gaining weight, and a cup of it contains 200 calories.

Bread made from whole grains: Bread contains complex carbohydrates that help in weight gain, and this type also contains whole seeds with many health benefits.

Carbohydrates: Eating carbohydrates helps to gain weight and grow muscle; They contain calories, and provide the body with energy in the form of glucose, which is stored in the body in the form of glycogen.

Examples of foods that contain carbohydrates include:

Sweet potatoes, or regular potatoes.

  1. Oats.
  2. legumes;
  3. beans;
  4. Maize.
  5. quinoa;

Dried fruits: Dried fruits contain calories and nutrients, as one-quarter cup of dried cranberries contains 130 calories, and examples of other dried fruits are dried apples, and dried pineapple.

Avocado: The avocado is rich in calories and fat, also contains vitamins and nutrients. Salmon: Salmon contains nutrients, proteins, omega-3s, and healthy fats. It is also rich in high calories, so it is a good choice for weight gain.

Black chocolate: contains black chocolate on high - calorie, as it is rich in fat, and antioxidants.

Eggs: Eggs contain healthy fats, proteins, and nutrients, especially the yolk.

Cheese: Cheese contains calcium, proteins, and fats, and is rich in calories. It is preferable to use full-fat cheeses if you want to gain weight.

Pasta: Pasta is rich in carbohydrates and calories that help in weight gain, and it is always recommended using whole grain pasta.

Yogurt: whole milk contains nutrients and proteins. It is best to avoid low-fat or flavored milks. Because it contains added sugar.

SOURCES OF PROTEIN: 22 HIGH PROTEIN FOODS TO EAT

Tips to gain weight in a healthy way

There are many tips for gaining weight, as thin individuals need to gain weight with a balance between the gained muscle mass and the amount of subcutaneous fat they have gained, so it is necessary to avoid unhealthy foods such as soft drinks and fast food that lead to an increase in fat such as harmful visceral belly fat. Health, which increases the risk of many diseases such as diabetes and heart disease, and tips to help gain weight in a healthy way can be stated as follows:

  • Increasing the number of calories eaten per day, more than the calories needed by the body, and calorie calculator applications can be used to find out the amount eaten per day, and it is recommended to eat 300 to 500 additional calories than the body needs to gain weight in a healthy picture.
  • Avoid drinking water before meals; It fills the stomach, making it difficult to get enough calories.
  • Eat at least three main meals a day, and they must be rich in carbohydrates, fats, and proteins, and you can also increase the number of meals eaten per day or eat a meal before bed.
  • drinking milk Helps full fat when feeling thirsty to get protein and calories.
  • Using large plates to put food on instead of smaller plates will help you eat more food.
  • Getting enough sleep helps build muscle. eating foods rich in protein; It helps to build muscles and increase muscle mass, and you should eat foods rich in proteins and contain high calories first, and eat vegetables that contain fewer calories at the end of the meal.
  • stop smoking; Smoking causes weight loss in individuals who smoke compared to others, and an increase in the weight of individuals is observed when they stop smoking.
  • Do physical exercises that help build muscle, such as lifting weights.


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