Overweight
Many people strive throughout their lives to maintain their weight and not lose it, and some have lost weight after undergoing surgeries, or have been exposed to health problems, and there are those who find themselves struggling to reach the ideal weight, and it is worth noting that extreme thinness or underweight can be harmful to health As much as obesity is harmful, and it is worrying that thinness is a result of poor nutrition, or it occurred during pregnancy, or due to health problems, and gaining weight may help to strengthen the immune system, and increase energy levels, in addition to that, many people who do not suffer from thinness Like athletes and bodybuilders, they want to gain weight and build muscles, and despite the different reasons for gaining weight, the methods for that are the same.
Food that increases weight
You should eat more food and calories than the body needs to gain weight, but it is important to obtain these calories from whole foods and to avoid weight gain by eating processed foods that contain a large number of calories, which lack the nutrients present. In food, as it is advisable to avoid eating, and to maintain weight, the average caloric requirement of individuals depends mainly on sex, age, and level of physical activity.
The caloric needs of women who do not engage in physical activities are estimated at approximately 1,600 calories per day, and for men who do not engage in physical activity, they need about 2,400 calories per day. 300 to 500 calories more than the calories burned in a day after calculating the number of calories required, while people who want to gain weight faster are advised to get 700 to 1,000 additional calories in addition to the required calories per day.
Therefore, increasing the intake of any type of food gains additional calories, and thus leads to weight gain, but some foods are rich in calories, and eating them in even small quantities helps to obtain many calories, and from these foods, we mention the following:
Starches: Bread and grains are an important source of complex carbohydrates, such as starch and fiber, which provide energy for the body, and a slice of white bread contains an amount of 70 calories, and examples of grains are: rice, which is an important source of carbohydrates, in addition to being low in cost, It helps to gain weight because it is a calorie-rich food, which means that it is possible to obtain a large number of carbohydrates and calories by eating one serving of rice, as it provides a cup of cooked medium-grain white rice or the equivalent of 186 grams of it. , An amount of 242 calories, and other sources of carbohydrates: corn, oats, potatoes, sweet potatoes, buckwheat, squash, quinoa, beans, and legumes.
Dried fruits: It is possible to get a good amount of calories when eating dried fruits, as they have less volume than fresh fruits, which helps to eat more of them without feeling full, for example, a cup of raisins provides 400 calories compared to a cup of fresh grapes Which provides 60 calories, and raisins are one of the most common dried fruits, and there are other types of them, such as dried berries, dried apricots, apples, cranberries, and tropical fruits.
Nuts and nut butter: Eating nuts regularly helps to gain weight safely, as they are one of the best snacks that can be eaten, and they can also be added to many dishes, including salads, and raw or roasted nuts have many health benefits, and also helps Eating nut butter that contains only nuts and is made without adding sugar or hydrogenated oils can help you gain weight.
Milk and products American Journal of clinical nutrition in 2007, indicated that drinking skimmed milk after resistance exercise enhances muscle gain and maintenance, compared to products that contain soy, and people who want to gain weight are advised to consume milk in their diet daily, and whole milk can be consumed Instead of low-fat to obtain additional calories, in addition to this, cheese is a good source of protein, fat, calcium, and calories, and it is recommended to eat full-fat cheese for weight gain, and full-fat yogurt provides protein and nutrients, and it is advised to avoid flavored yogurt, or that contains Low in fat, as it often contains added sugar, nuts and fruits can be added to regular yogurt. To add flavor to it.
Proteins: Red meat is a good source of protein that helps build muscle, as it contains the amino acid leucine, which helps stimulate the production of muscle protein, and the more fat in the meat, the more calories that can be obtained. Salmon and fatty fish are an excellent source of healthy fats and protein, but omega-3 fatty acids are one of the most important nutrients in fish, as they provide many health benefits and help reduce the risk of disease, and 170 grams of salmon provides 350 calories. And 4 grams of omega-3, and 34 grams of high-quality protein, which helps in gaining and building muscle, and eggs are one of the most healthy sources of protein that help build muscle, as eggs provide high-quality protein in addition to healthy fats, and it is important to eat whole eggs, As most of the nutrients in eggs are found in the yolk.
Oils and fats: Oils obtained from olives and avocados contain calories and unsaturated fats that are beneficial for heart health, as one tablespoon of olive oil contains 120 calories, and a cup of avocado cubes weighing 150 grams contains 240 calories. In addition to some seeds, such as chia seeds, 28 grams of which contain 138 calories, so these beneficial fats can be added to various dishes to increase their caloric content.
Other high-calorie foods: We mention, including protein bars, as it is possible to increase the number of calories and protein intake when eating protein bars, and proteins are important because the body needs them to build muscle, but with a caveat that protein bars are not a substitute for diets. Method It is not possible to obtain the required calories, but it is possible to eat it as a snack at any time of the day. Smoothies, which are a substitute for other drinks such as soft drinks and coffee, especially those prepared from milk, and fresh or frozen fruits, and you can also add a small number of seeds to them, such as flax seeds.
Tips on gaining weight
Here are some tips for healthy weight gain:
Eating frequently: Some people who are thin can feel full faster than others, so it is recommended to eat small meals, and divide the amount of food eaten during the day into between five to six meals, instead of eating two or three large meals.
Choosing foods rich in nutrients: It is advised to choose foods rich in nutrients as part of a healthy diet, and you can choose whole grain bread, pasta, grains, fruits, vegetables, milk products, lean protein sources, nuts, and seeds.
Pay attention to the time of drinking liquids: Some believe that drinking fluids before eating meals weaken the appetite, so it is possible instead to add high-calorie drinks and drink them in batches with the main meal or snacks, and it is also possible to drink liquids 30 minutes after eating a meal.
Snacks with high calories: You can eat nuts, peanut butter, cheese, avocado, or dried fruit as a snack, in addition to eating a snack before bed, which can consist of a sandwich containing peanut butter and jam, Avocado, shredded vegetables, cheese, or lean meats.
Adding high-calorie ingredients to different foods: Some ingredients can be added to dishes that increase calories, such as adding cheese for scrambled eggs, and milk for soups and stews.
Eating sweets from time to time: Pay attention to the excess amount of sugar and fats that are eaten, even for people who are thin, but a piece of candy can be obtained from time to time as a reward, but it is often recommended that it be a healthy choice that provides nutrients, in addition to To calories.
Drink high-calorie drinks: Instead of non-calorie drinks, it is recommended to replace drinks such as coffee, tea, and soft drinks with milk, juice, and shakes.
Do endurance exercises: Endurance exercises help convert the extra calories into muscle instead of converting them into fat. It is recommended to do this type of exercise two to 3 times per week.
