How to gain weight in Ramadan

Diet

There are many foods that help in gaining weight or muscle in a healthy way, including:

• the rice: Rice is a rich source of carbohydrates that help in gaining weight. For example, the body can be provided with about 190 calories, 43 g of carbohydrates, and a little fat when eating a cup of cooked rice (165 g). Rice is also a rich source of calories. That is, the body can get a large amount of calories and carbohydrates after eating one rice meal, and this helps to eat more food, especially in the case of a rapid feeling of satiety and poor appetite, but very large amounts of rice should not be eaten; Because it contains arsenic and phytic acid, as arsenic may cause metal toxicity, while the acid may reduce the absorption of iron and zinc.
• Red meat: Red meat is among the best foods for building muscle. For example, a steak weighing 170 g contains about 3 g of the amino acid leucine, which stimulates the formation of muscle protein and the formation of new muscle tissue. Red meat is also one of the best sources of creatine. As its supplements are among the best supplements for building muscle, in addition to containing a greater amount of fat and calories compared to lean meat, and this helps in gaining weight.
• Starches, especially potatoes: Eating potatoes and starches is an easy way to increase calories intake. Examples of carbohydrate-rich starches are: legumes, corn, winter root vegetables, zucchini, potatoes, sweet potatoes, and oats. Starches also increase glycogen stores in muscles in addition to being rich in carbohydrates and calories. that help in gaining weight; Where glycogen is the predominant energy source for most activities, in addition to the fact that these foods provide the body with the most important nutrients and fiber.
• Fatty fish and salmon: Fatty fish and salmon are among the most important sources of healthy fats and protein. Omega-3 fatty acids are among the most popular nutrients that fatty fish contain. These acids are characterized by their health benefits and disease control. For example, a salmon steak that weighs 170g contains about 350 calories, 34g of protein, and 4g of omega-3 acids, and thus helps build muscle and gain weight.
• Nuts and nut butter: Nuts and nut butter are a good choice for weight gain. For example, a small handful of almonds contains 18g of healthy fats and 7g of protein, and because nuts are rich in calories, two handfuls of them per day provide the body with hundreds of calories quickly, and pure nut butter can be added to a variety of dishes, making sure that they are free of sugar. and additional oils.
• dried fruits: Dried fruits are a rich source of calories, antioxidants, and nutrients, and their sugar content is high, which makes them great for weight gain. Because it is delicious, and it can be added to any protein source to add more healthy fats, proteins, and important nutrients.
• Other foods: Avocado, healthy cereals, milk, cheese, eggs, whole milk and dark chocolate.

sports system

It is possible to exercise during the month of Ramadan easily, and most people believe that exercising is more effective if it is done before breakfast. Because of the low level of sugar in the blood during fasting, which is beneficial to health, and it is possible to exercise at another time in the event of feeling tired when exercising during fasting; For example, it is possible to exercise after Tarawih prayer, although some may suffer from sleep disturbances as a result of exercising at night, but this matter does not apply to everyone, and exercising for 30-40 minutes is the appropriate time for most people.

Light aerobic exercises can be started to help with a slight increase in body mass over time at home, such as pushups, lunges, squats, and simple exercises. It stimulates the appetite to eat more food, and going out for a walk or riding a stationary bike for 20-30 minutes may do the trick.

nature of sleep

Some recent studies have indicated that there is a relationship between sleep duration and weight gain. Where it was found that sleeping for a period of less than 5 hours, or more than 9 hours increases the possibility of weight gain, and the reason for this may be that the duration of sleep affects the hormones that stimulate appetite, and control the feeling of hunger, which are the hormone ghrelin (in English: ghrelin), And the hormone leptin (in English: leptin), and lack of sleep may cause fatigue and thus lack of movement.

Some home recipes

Consuming nutritious protein drinks is one way to gain weight, and it is preferable to make them at home. For example, the following foods can be mixed with two cups of milk, or one of its alternatives, such as almond milk:

• Chocolate, Banana and Walnut Drink: Mix a banana, a scoop of chocolate-flavored whey protein, and a scoop of hazelnut or peanut butter.
• Vanilla and raspberry drink: Combine a cup of fresh or frozen berries, a cup of yogurt, a scoop of vanilla-flavored whey protein, and some ice.
• Apple and caramel drink: Combine diced apple, XNUMX cup yogurt, XNUMX scoop of caramel, and XNUMX tablespoon of caramel sauce without sugar or flavoring.
• Green drink: Combine a cup of spinach, an avocado, a banana, a cup of pineapple, and a scoop of vanilla-flavored whey protein.

NoteThese drinks provide the body with about 400-600 calories, and are rich in protein, vitamins, and important minerals.