Weight gain vitamins for adults

thinness

Thinness (in English: Underweight) is one of the health problems of concern, as it can cause many complications. Such as increasing the risk of osteoporosis, infection, weak body immunity, and increasing the risk of muscular dystrophy (in English: Sarcopenia), and it can also cause some fertility problems. The thin person is diagnosed through the use of the body mass index. If it is less than 18.5, the body weight is less than normal, and thinness affects females more than males, and is linked to many causes. Such as eating disorders, thyroid problems, diabetes, infections, or cancer.

Weight gain vitamins for adults

People who suffer from thinness need to increase their weight in a correct way to reach a normal weight, as relying on increased intake of processed foods such as cakes, soft drinks, and others can increase weight, but it is harmful to health, so a person who suffers from thinness needs to increase muscle mass. And the fat mass distributed under the skin in a balanced manner through eating healthy food and following a healthy lifestyle. On the other hand, there are some claims that indicate that taking some types of vitamins helps to gain weight, but this is not true, as the body needs calories to gain weight. While these vitamins do not contain any calories, there are some vitamins, minerals, and supplements that may stimulate the appetite. Such as zinc and fish oil, so they can be added to the diet. Among the most important vitamins that improve appetite are the following:

• Thiamine: A deficiency of thiamine, which is called vitamin B1, can cause an increase in the rate of energy burning at rest, reduce appetite, and cause weight loss. Thiamine is considered safe for most adults, but it is recommended to consult a doctor before giving it to children.
• Vitamin B12: As a deficiency of vitamin B12 leads to a decrease in appetite, and therefore it is difficult to eat calories in order to gain weight, so this vitamin can be obtained to gain weight by eating its food sources. Such as meat, poultry, eggs, and fish rich in oils. In the event of a vitamin B12 deficiency, it is recommended to consult a doctor to take supplements.

Steps to gain weight

There are several basic steps that help you gain weight in a healthy way, and the following are the most important of these steps:

• Eating more calories than the body burns: The body needs to take in excess calories, by increasing them by 300-500 calories per day more than the body’s basic need. With the aim of gaining weight steadily and slowly, while weight can be gained quickly by adding calories in the amount of 700-1000 calories per day. It is worth noting that one can rely on calculators for calculating calories at the beginning of the diet phase to gain weight, in order to know the amounts The calories the body needs and the actual amount consumed.
• Eat good amounts of proteins: Protein is the most important nutrient for gaining weight, as it contributes to increasing muscle mass. Studies indicate that following a diet containing a high percentage of protein to gain weight helps convert additional calories into muscle, and a person needs to eat 1.5-2.2 grams of protein. per kilogram of body weight, but it should be noted that proteins increase the feeling of fullness, which may reduce appetite, and thus reduce the amount of calories consumed.
• Eating carbohydrates and fats: The body needs foods rich in carbohydrates and fats to gain weight, so it is recommended to eat at least three main meals a day, and for each meal to include proteins, fats, and carbohydrates, and to eat snacks rich in calories between them.
• Eating foods rich in calories: At this stage, it is recommended to eat foods rich in calories. Among these foods are; Nuts, dark chocolate, dried fruits, meat, fats, avocados, etc. It is also recommended to eat fruits that do not require a lot of chewing, such as bananas. On the other hand, spices and sauces can be used in preparing food, in order to improve its taste and encourage eating.
• Doing weight lifting exercises: Weight lifting exercises are one of the important steps to ensure that excess calories are transformed into muscles instead of being stored only in fat cells. It is recommended to practice these exercises two to four times a week, and people with health problems or skeletal problems are advised to consult a doctor before Practice these exercises, and you should not exaggerate in performing aerobic exercises to avoid burning all the excess amounts of calories, and instead focus on weight lifting exercises.
• Other tips for gaining weight: There are many other tips that help a person gain weight faster, including the following:
  • Avoid drinking water before eating meals; This increases the feeling of fullness and prevents eating sufficient amounts of food.
  • Drink whole milk when you feel thirsty. It contains good amounts of calories and protein.
  • Eating food on large plates; As eating it in small dishes may lead to reducing the amount of food eaten.
  • Sleeping for sufficient periods to help muscle growth in the body.
  • Start by eating proteins and high-calorie foods during the meal, then eat vegetables afterward.