Many people try to lose weight, but not a few who want to gain weight. It may sound easier to gain weight than reduce it. However, it is not always like that. Increasing weight can be very difficult for some people who have eaten a lot but don't increase their weight.
Increasing body weight is not only the origin of eating a lot and the body weight will quickly rise. You also have to pay attention to the nutrients you consume during the process of increasing your weight. Then what are the nutrients needed to gain weight?
Increasing calorie intake is the key to gaining weight
What you need to do to gain weight is to increase calories in food. Calorie addition must be done in stages, which is equal to 300-500 calories per day. If you want to gain weight quickly, add calories of 700-1,000 per day.
Don't force yourself to immediately add a lot of calories in a short time, this has the potential to cause digestive problems.
Everyone will get different results for each addition of these calories. If you don't experience weight changes in one week even though you have added daily calories, then add about 100-250 calories and see the results at the end of the week.
Therefore, it is better at the beginning of the program to gain weight, try to increase 500 calories every day. If it doesn't work, just add more calories gradually until it reaches 1,000 calories.
Increased calories will make your diet change, because it does have to be added gradually so as not to make the digestive system startled and cause indigestion. In addition, to prevent stomach problems, you can divide all the calories into smaller portions, for example in 5-6 meals.
Nutrition to increase body weight
Now, to increase daily calories, of course you should not arbitrarily increase nutrient intake. Calories will increase healthily if you add the right nutrients. Then what are the nutrients needed to gain weight? See below.
Eating foods that contain high protein can help you increase muscle mass if you combine protein-rich foods with regular exercise. Protein is an important nutrient that helps build and repair muscles.
Increasing muscle mass will cause weight gain because muscles are denser than fat. This will help you gain weight but stay slim and fit. High protein foods include meat, fish, eggs, dairy products, peas, and other legumes.
2. Carbohydrates and fats
Eating foods that contain high carbohydrates and fats can also help you gain weight. If you want to gain weight, eat at least three times a day and make sure you eat foods that contain fat, carbohydrates and protein in one serving.
Consume foods that contain complex carbohydrates, also called starch. Some foods that contain complex carbohydrates are peas, cereals, whole wheat, bread, pasta, brown rice, vegetables, and flour. These foods can help you gain weight because they contain high calories.
Consuming foods high in fat is also important for adding weight. Consumption of high fat can cause the fastest weight gain because it has more calories than carbohydrates or protein.
However, it's not arbitrary fat. So that your body is fat but still healthy, pay attention to the intake of fat consumed. Consume foods that are rich in unsaturated fats and low in saturated fats. Because consuming too much saturated fat can increase your risk of heart disease. Foods that contain unsaturated fats such as beans, fish, olive oil, and avocados.
3. Natural sugar
Eating foods with high levels of natural sugars such as fructose and lactose can help you gain weight. Fructose is a sugar found in fruit, while lactose is found in dairy products.
Purified sugars such as high fructose corn syrup, sucrose, dextrose and table sugar are added to food and can also help you gain weight. Many soft drinks, desserts and sweets contain a number of refined sugars. However, foods that contain sugar offer little other nutrients, which causes unhealthy weight gain.
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