best way to gain weight
Unlike the majority of people who are looking to lose weight, the concern of some is how to get fat? Just as it is difficult to lose weight, some people also have difficulty gaining weight. For quick weight gain, adding some special foods to your diet will make the path to weight gain healthier and more effective. Join us in this article to introduce 18 healthy and effective foods for weight gain and obesity. This article is suitable for those who are underweight and looking for healthy ways to gain weight:
If you think you are thin and are constantly searching for the best way to gain a healthy weight, you should know that you are not alone. One of the biggest concerns of skinny people is what to do to gain weight and get out of bone shape. The point is that at first glance, weight gain may seem easier than weight loss, and you may think that thin people can easily achieve their ideal body by eating. But I must say that you are very wrong.
On the contrary, it is much more difficult for thin people to gain weight than to lose weight for fat people. There are many factors in healthy weight gain. Except for food recommendations, lifestyle changes, exercise and solving mental problems are effective factors in weight gain.
Types of ways to gain weight To gain weight fast, you must follow a combination of two methods of nutrition and exercise to gain weight: Nutrition The first and most important part to gain weight fast but healthy is proper nutrition. In this section, you can see the most important fattening foods: protein smoothies. Homemade smoothies are rich in protein and a quick way to gain weight and get nutrients. Making smoothies at home is much more practical because the industrial ones are full of sugar and without beneficial nutrients. This will make you pay attention to the taste and nutrients of the smoothie.
Rice If all you’re concerned about is how to gain weight, rice is a carbohydrate and an easy option to help you gain weight. Just one cup (165 grams) of cooked rice has 190 calories, 43 grams of carbohydrates and some fat.
One of the simple ways to use rice is to prepare a large amount of it for yourself at the beginning of the week and then eat it whenever you want with protein and some fat. However, note that rice contains arsenic and phytic acid, which cause problems for the body if consumed in large quantities. For example, arsenic causes poisoning and phytic reduces the absorption of zinc and iron. Red meat Red meat is one of the best foods for building muscle.
For example, steak has 3 grams of leucine per 170 grams. Leucine is the key amino acid the body needs to stimulate protein synthesis and add new muscle tissue. Red meats are one of the best natural sources of edible creatine and muscle building supplements in the world. Consider choosing fattier cuts of meat, which add more calories to your body than lean meats. Both lean and fatty meats are good sources of protein. Fatty meats are high in calories and this helps in the process of healthy weight gain. Milk has been known for years as a suitable food for gaining weight and building muscles. Milk has a certain amount of protein, carbohydrates and fat, and it is very high in calcium (of course, along with other minerals and vitamins).
What are the reasons for your underweight?
Many underweight people are physically quite healthy and having a diet plan to gain weight depends on their choice. If you are happy with your condition, you don’t need it and there is nothing wrong with being thin. But if you are underweight a lot and you are looking for the reason, we will tell you the reasons for underweight.
Genetics
Genetics plays a big role in your body type and weight; Your metabolism may be genetically high, or you may have a low appetite and eat less food naturally.
Sickness
Some diseases make you thin. Diseases such as hyperthyroidism, type 1 diabetes, inflammatory bowel disease and a series of autoimmune diseases can cause you to lose a lot of weight.
Medicines and treatment
Some medicines and treatments that reduce appetite, nausea, vomiting and diarrhea can cause a person to be underweight. For example: chemotherapy.
Appetite disorders
Eating disorders, such as anorexia nervosa, make a person unable to eat enough food and eventually experience severe weight loss.
High activity relative to calorie intake. 7 harmful and common mistakes in coffee consumption
As you know, movement and physical activity consumes calories and if you take in fewer calories than you consume, it is natural that you will lose weight. (This is the secret of all weight loss diets). In this case, having a diet plan to gain weight will solve all your problems.
Psychological issues
Issues such as stress and depression can disrupt healthy eating habits and cause a person to have serious weight problems.
Tip: In general, following a food plan to gain weight that is designed in principle and according to your conditions will help you a lot and is also effective in reducing other problems.