The time period to achieve weight gain
Body weight can be increased by about 0.3-0.5 kilograms per week by adding 250 to 500 calories to the usual diet, but due to the different physical activity of each person, the calories needed to gain weight differ from one person to another, so some may need to eat Additional calories to get one result, and in general, weight gain takes several months.
Follow a balanced diet
You must follow a balanced diet that contains:
- carbohydrates: Carbohydrates are considered the main source of energy. They are the fuel for the brain and the nervous system in the human body. They preserve energy and the percentage of protein in it. They also contribute to the process of fat metabolism. In general, the body consumes about 50-60% of carbohydrates daily, and to obtain this percentage, one must Eat it from its primary sources, such as: cereals, bread, rice, and pasta, and to achieve weight gain, healthy carbohydrates and protein can be added to the diet, such as: honey, jam, dried fruits, and soy protein powder.
- Fats: Fat provides energy, helps to feel full, and provides essential fatty acids for the body, as the body needs about 20-30% of fat calories.
- Proteins: Proteins help build and repair muscle tissue, produce hormones, and boost the human immune system, in addition to their ability to replace blood cells. To get protein, you must eat meat, poultry, beans, milk, eggs, nuts, and soybeans, taking care that Eat 15-20% of your daily calories.
Follow a nutritional strategy
Some nutritional strategies must be followed to gain weight, as the body needs about 3500 calories to gain three kilograms, and to achieve this, the following things can be done:
Read also:A recipe for fattening the body- Eat multiple meals, i.e. eat 2-3 snacks in addition to the XNUMX main meals.
- Eat larger amounts of food.
- Eat high-calorie foods, such as: dried fruits, bread, whole grains, nuts, and more.
- Adding unsaturated fats to the diet, such as: peanut butter, avocado, olive oil, and canola.
- Doing resistance exercises, because weight training transfers excess calories into muscles instead of storing them as fat.
