12 fattening foods

12 fattening foods

Lack of weight, or so-called thinness, leads to a lack of nutrients, chronic fatigue, hair loss, dry skin, and in acute conditions, dental problems and fertility problems. Losing weight and a large difference in weight with the ideal weight weakens the immune system and causes osteoporosis and causes serious health problems. Underweight is diagnosed by calculating BMI. A normal BMI is between 19 and 25. Those above this amount are overweight and those below are underweight.

Note that underweight (or overweight) is not always measured by BMI alone, and sometimes BMI is not a good indicator of obesity and thinness, and there are other factors to consider. For this reason, it is usually recommended to leave BMI analysis to a nutritionist. Usually, with the diagnosis of underweight by a nutritionist, first the diet and nutritional habits of the person are modified, and in the later stages or in more dangerous conditions, drugs and supplements are used. foods that are fattening

In order to gain weight, you need to consume more calories than your body consumes. In the weight gain diet, nutrition experts try to get this energy by more useful foods that have high nutritional value. As you know, energy and food value are not equal, and some food choices take precedence over other nutrients.

Gain weight with healthy foods

It is important to get the necessary nutrients for every person’s body, regardless of their size and weight. The US Food and Drug Administration recommends including a variety of nutritious foods such as protein, fruits, vegetables, grains, and dairy products in your diet for optimal nutrition. fattening diet

The average amount of energy required in people to maintain and control weight is about 2000 kcal. Nutritionists usually add 500 kilocalories to a person’s daily calorie intake to gain weight. These added calories are usually distributed in the amount of meals consumed, sometimes one meal is added to the daily diet. Usually, people who have no appetite are advised to take food in several meals and in small amounts. And if you don’t have enough time to prepare extra snacks, you can simply increase the amount of food consumed in meals.

Although eating a packet of salty chips or ice cream seems like an easy way to get calories and increase energy intake, be aware that these types of foods are poor in terms of nutritional value and cause health problems in the long run. Foods full of sugar and salt cause bloating; Excessive consumption of these foods puts a person at risk of developing cardiovascular diseases and type 2 diabetes.

Although processed foods commonly cause weight gain, they can also lead to chronic diseases such as inflammatory bowel disease (IBD), autoimmune disease, colon cancer, and mood disorders including anxiety and depression. Obesity diet

Use the following tips and eat healthy, nutrient-rich foods to gain weight as part of a healthy diet. healthy fattening foods

1. Have a slice of whole grain toast with peanut butter with breakfast

Start your day with a hearty breakfast and eat a piece or two of whole grain toast with peanut butter, which is rich in fat and protein. Two tablespoons of peanut butter has about 200 calories and is considered high in energy. Peanut butter can be used instead of sweeteners. Almond butter and other types of nut butters are healthy options for weight gain because they are high in protein and have plenty of healthy fats.

Whole grains are important sources of fiber. Some breads contain some nuts and seeds in their composition and usually have more calories and fat and are more suitable for weight gain.

2. Drink whole milk, natural juices and smoothies.

Milk and dairy products are good sources of vitamin D and calcium. If you do not use milk and dairy products, almond milk and other nuts are good alternatives to replace dairy products, but they are lower in calories. In some cases, people do not use milk due to lactose intolerance. Nutritionists suggest these people to use lactose-free milk. fattening diet

Juices that have no additives or added sugar are good options to include in a weight gain diet because they are high in calories and full of vitamins and antioxidants.

But soft drinks are high in calories and have very low nutritional value and increase the risk of chronic diseases. Carbohydrates for weight gain

3. Add healthy cheese to Nimro

Nimroes are usually prepared with two or three eggs, some cheese and a variety of side dishes, by adding to the eggs and the amount of cheese used, you can increase the calories and nutrients you receive. But make sure that the place of vegetables and salad is kept next to the food.

4. Serve apples with peanut butter

Many people do not eat enough fruits and vegetables, although they are low in calories, they have a significant place in the diet and are part of a balanced diet. Increase your calorie intake by pairing an apple with some peanut butter or other nuts. This combination is high in both energy and nutrients and is nutritionally valuable for weight gain.

5. Add chopped nuts, oats, honey and fruit to Greek yogurt

By adding these items with Greek yogurt, you can prepare a delicious and nutritious snack. Yogurt is a probiotic food that contains beneficial bacteria for the digestive system. Nuts and nuts contain essential and useful fats for the body and have a lot of energy.

6. Bringing fruits and dried fruit as a snack

You can take a mixture of nuts, seeds, grains such as rolled oats and dried fruits in a container or plastic to work, university and school and eat as a snack. The importance of snacks in the diet is very high and it regulates blood sugar.

7. Consumption of sour cream

Sour cream is a suitable option to meet the body’s calcium needs and increase weight. This food contains good calories and high calcium. Similar items to sour cream, which are recommended for weight gain, are full-fat Greek yogurt and cheese.

8. Protein rich

Protein bar is also a good option for correct weight gain. It is better to prepare the protein bar yourself. Usually, protein bars that are sold in stores have more calories and added sugar.

9. Eat more starchy vegetables

You may consider potatoes as a harmful food, but if cooked and prepared in the right way, it is considered a good option for weight gain. Potatoes are rich in fiber and protein. Some people add olive oil to mashed potatoes, which is useful for weight gain. what are fattening foods

Potatoes and peas are starchy vegetables and are high in calories. These two food items are placed in the starch group next to grains. healthy fattening foods

10. Replacing creamy and high-calorie soups with diet soups

Consuming these soups with whole grain bread is a good option that is rich in nutrients and high in calories and is recommended for weight gain.

11. Add cheese dressing to the salad

Green leafy vegetables like broccoli are rich in vitamins, minerals and fiber. But they have few calories. Adding a high-calorie substance to these vegetables helps the body both in terms of nutrients and energy intake.

Nutritionists also recommend adding olive oil to salads for weight gain and digestive health.

12. Eating more red meat, especially low-fat red meat

Although red meat is high in calories and protein, the consumption of red meat should be controlled.

The best way to eat red meat is to eat low-fat and fat-free red meat. In cases where a person does not want to consume red meat, he can get most of the protein he needs from chicken and fish and vegetable sources such as soy. what are fattening foods | foods that are fattening