Food gain weight quickly

Is it possible to gain weight quickly?

Gaining weight for some people is as difficult as losing weight for other people. It is worth noting that gaining weight must be in a healthy way. Excessive eating, especially foods rich in calories without beneficial nutrients; It is not the right solution to gain weight, but rather you must eat healthy and appropriate food to gain muscle, not fat.

People who are trying to gain weight are advised to avoid relying on high-calorie foods full of saturated fats and sugars, such as: chocolate, cakes, and sugary drinks, which can increase body fat, and may also increase the risk of high levels of cholesterol in the blood. It should be noted here that if The cause of thinness and lack of body weight is the diet that the person follows. The correct way to gain weight is by following a healthy and balanced diet that provides the appropriate amount of calories for the person’s age, height, and extent of activity. Weight gain must occur gradually to ensure healthy weight gain. .

The main concept of gaining weight depends on consuming an amount of calories greater than the amount that the body burns, and it is recommended to increase an additional 300-500 calories daily if you want to gain weight slowly. It is worth noting that gaining weight slowly is better than gaining weight quickly, and if you consume 500 More calories than the body needs daily, so the weight can increase by half a kilogram every week. General rules for gaining weight include: increasing food intake by five to six times a day, and increasing the intake of fats and proteins.

Tracking daily calorie consumption over a period of 2-3 weeks may also contribute to knowing how to modify the diet to gain weight in the appropriate way. There are many applications available online that can help track calories consumed, as many people estimate the number of calories. Handled inaccurately.

Foods that increase weight

The following table shows examples of foods that increase weight, and the number of calories they contain:

Foods and drinks to gain weight

Eating some foods and drinks may help you gain weight in a healthy way, including the following:

• the milk: Milk has been used for decades to gain weight and build muscles, as milk provides good amounts of proteins, carbohydrates, and fats, and is also a good source of calcium, vitamins and other minerals. As for people trying to increase muscle mass, milk is an excellent source of protein, as it provides whey protein. Milk (in English: Whey proteins) and casein protein. A study published in the journal Medicine & Science in Sports & Exercise in 2010 indicated that women’s consumption of milk after resistance exercises contributed to increasing muscle mass and strength, compared to consuming carbohydrates containing the same calories. Therefore, milk can be considered a drink that helps promote positive changes in body composition when performing resistance exercises for women.
• the rice: Rice is a good, low-cost source of carbohydrates to help gain weight. One cup of cooked rice weighing 165 grams contains 190 calories and 43 grams of carbohydrates, so it is a high source of calories, which means that you can obtain a high amount of... Carbohydrates and calories easily come from a single serving of rice, especially for people who have a poor appetite or feel full quickly.
• Carbohydrates: They are considered one of the easy and useful options for adding additional calories to the diet, in addition to carbohydrates, which are considered low cost. It is always recommended to choose healthy sources of starchy carbohydrates, such as: quinoa, oats, corn, buckwheat, potatoes, sweet potatoes, squash, and root vegetables. Winter, beans, and legumes. It is worth noting that potatoes and other sources of starches do not only provide the body with calories to help gain weight, but they also increase the stores of glycogen (in English: Glycogen) in the muscles. It is the main fuel source for most sports and activities. Many sources of carbohydrates also provide important nutrients, fiber, and resistant starch, which can help feed gut bacteria.
• Nuts and seeds: Nuts and seeds contain polyunsaturated fats that add healthy calories to the diet, such as: almonds, walnuts, cashews, sunflower seeds, flax seeds, and pumpkin seeds. A handful of toasted nuts and seeds can be eaten as a snack. Or sprinkle it over ice cream, yogurt, and salads. As for people who do not prefer to eat nuts, they can eat nut butter. A tablespoon of peanut butter contains about 100 calories.
• avocado: Avocado is a rich source of monounsaturated fatty acids that are beneficial for health. It also contains vitamin K, potassium, and fiber. One avocado contains more than 200 calories, so it is a good choice for adding healthy calories. Avocado slices can be added to sandwiches, dips, and salads.
• Healthy oils: Adding fats to food is an easy way to add calories, but you must be sure to choose fats and oils that are beneficial to the body, such as: olive oil, which is rich in healthy monounsaturated fats. Olive oil can add calories and a delicious flavor to pasta, bread, and vegetables. Canola is a rich source of omega-3 fatty acids and monounsaturated fats, and is suitable for use as a cooking oil. Walnut oil is also a healthy option, as it has a mild flavor suitable for dressing salads.
• Red meat: Eating red meat helps build muscle and gain weight, as steaks contain leucine and creatine, which are beneficial amino acids that play an important role in enhancing muscle mass. Red meat also contains proteins and fats. Which promotes weight gain, and it is recommended to eat red meat in moderation. It should be noted here that low-fat cuts of red meat are healthier for the heart than fatty cuts.
• Cheese: It is a good source of fats, proteins, calcium, and calories, so eating it may be beneficial for weight gain.
• eggs: Which is a good source of protein, healthy fats, and many other nutrients. It should be noted that most of the nutrients are concentrated in the egg yolk.

Harmful foods that cause weight gain

As mentioned previously, relying on high-calorie foods full of saturated fats and sugar is not the right way to gain weight, as it is not recommended to eat fast food, such as: potato chips, sugary soft drinks, donuts, and candy, which will lead to weight gain, but they are a source of weight gain. Unhealthily, and this weight will often be concentrated around the abdomen, which increases the risk of diabetes and heart disease. Instead, it is recommended to eat healthy foods that build muscles, such as: foods rich in protein.

Although eating fast food leads to weight gain, it will not meet the body’s nutritional needs, so it is recommended to add healthy sources of calories, and there will be no need to change the diet radically. As we mentioned previously, calories can be increased by adding nuts, seeds, cheese, fruits, and healthy side dishes.

Weight gain tips

Following some tips can help you gain weight in a healthy way, including the following:

• Increase the number of meals: Many people who suffer from thinness feel full quickly, and to solve this problem, they can eat five to six small meals during the day instead of two or three large meals.
• Choose foods rich in nutrients: Which should be part of a healthy and comprehensive diet, such as choosing bread made from whole grains, fruits, vegetables, dairy products, low-fat protein sources, nuts, and seeds.
• Avoid drinking liquids before meals: Some people find that drinking fluids before meals reduces appetite. In this case, it may be better to consume drinks with the meal itself. It is also possible to drink fluids 30 minutes after a meal, and not with it. This varies according to each person and what he finds suitable for him.
• Drink fluids as snacks: You can drink high-calorie liquids at snack time instead of eating snacks between main meals. Liquids can cause a feeling of fullness, even if it is a glass of water that does not contain calories, so you must choose high-calorie liquids, for example; You can drink fruit juice instead of water, and you can drink a milkshake that contains fruits, nuts, and whole milk. You can also add nut butter, avocado, and other healthy, calorie-rich ingredients at the same time, which helps to gain weight.
• Lift weights and improve strength: Strength exercises and weightlifting are a necessary step to ensure that the additional calories that a person consumes are used to build muscles instead of accumulating only in fat cells. It is recommended to focus on lifting weights at a rate of 2-4 times a week, and try to increase the weights over time, and it is possible to use With a sports coach for new people.

It should be noted that people who suffer from skeletal problems or other health problems are advised to consult a doctor before starting to exercise, and people who suffer from weight loss as a result of eating disorders should not exercise unless the doctor tells them to do so.

Physical activity is important for health, muscle strength, balance, and flexibility, but people who suffer from thinness are advised to reduce cardio exercises. Although doing a few of these exercises is good for improving fitness and health, they should not be practiced often, as they may lead to burns. The additional calories that the person ate to gain weight, and specialists can help develop a healthy and safe exercise plan for the person based on his current weight. Therefore, if the person is practicing high-intensity aerobic exercises, specialists may request that he practice more moderate or less vigorous aerobic exercises, in addition to exercises. Strength and flexibility exercises.

A glimpse into thinness

Thinness (in English: Underweight) is defined as low weight for age in children, and a drop in the body mass index to less than 18.5 in adults. It may occur as a result of not eating a sufficient amount of food, or having previously suffered from nutritional deficiency, or as a result of poor health. It is worth It is mentioned that weight loss greatly affects health, as people with severe weight loss are more susceptible to osteoporosis, low muscle strength, lower body temperature than normal, and immunodeficiency, so it is important to consult specialists to develop a plan and diet that helps increase weight loss. Weight in a healthy way, and what suits each person’s choices and preferences.