What to do to gain weight?
In our age, we encounter many people who complain of overweight. However, the number of people who have not gained any weight or who have difficulty in gaining weight is too much to consider. There are several reasons for the problem of weakness. One of these is the inability to calculate calories. If a person spends more calories in his daily life than the amount of calories he gets from food, it is natural that he cannot gain weight. Here are some of our expert recommendations for weight gain ...
How to gain weight, I want to gain weight What should I do?
Make sure to have breakfast
Surely the most valuable meal of the day is breakfast. In particular, individuals who have problems in gaining weight should not skip this meal in any way. If they have the opportunity, they should have breakfast at an earlier hour and eat another meal a few hours later for lunch. This is of great importance for people who want to gain weight.
Your breakfast should be as solid as possible. You should especially prefer high calorie and energy source foods. Peanut butter, oats, bananas, butter and most dried fruits are worthy of your breakfast in terms of both flavor and calories. You should also prefer honey milk instead of tea, and you should not deprive tahini and molasses from their place on the table. All of these foods are healthy foods as well as weight gain.
Eat Something in the Meal
Adding snacks next to your main meals is extremely important for gaining weight. The snacks you add will prevent you from being hungry and will help you gain weight. But the food you eat in these meals should be rich in energy and nutritional values. Raisins, walnuts, almonds and pistachios are among the most accurate examples of these foods.
3 main meals and 2 -3 snacks in the form of a nutrition program will create a great contribution to gain weight. However, you should pay attention to adhere to this nutrition program and not to skip meals in any way. You should avoid consuming foods that do not contribute to you, such as burgers and pizza. It would be the right choice to prefer energy source foods such as dried fruits and dried fruits.
Know the Calories of Foods
The more high-calorie foods you eat, the easier it will be to gain weight. Therefore, you need to know the calorie values of foods very well. By combining high-calorie foods you can make it easier for you to gain weight. For example; add some almonds or dried fruits to the rice pudding, some meat next to the rice, some cheese or minced meat next to the pasta will be extremely delicious and effective.
Fast food style foods that you will eat to gain weight will cause fat and various health problems in your body. For this reason, choosing healthy foods is important for you to gain weight properly.
Thinking that you will gain weight sugar, plenty of fat and packaged products will affect your health negatively. In addition to snacks such as biscuits, wafers and chocolates, roasting and frying should be consumed. Instead, you can consume high-calorie foods such as milk desserts, tahini, molasses or legumes. In addition, you can contribute to your weight gain by consuming foods such as rice, pies, pasta, which are rich in carbohydrates.
Olive Oil Increases Weight!
Olive oil is one of the high-calorie fat-bearing oils. Likewise, they are weight-gaining and rich in vitamins in dried fruits. If you have a desire to gain weight, you should remember to add them to your salads!
Feed with Carbohydrate and Protein Foods
The predominance of muscle tissue to adipose tissue is possible only by feeding on carbohydrates and protein. Carbohydrates, fat and protein in your meals should contain a trio of foods and should try to consume.
Do not skip the meal
If you aim to gain weight, you should also take care not to skip meals. If you do not have a regular diet, you may forget to lose weight!
Eat Hazelnut Butter
One of the foods you can consume at breakfast is the nut butter. You can consume a few spoons during the day or combine it with a piece of bread to have a great calorie bomb. Especially peanut butter is one of the foods that serve the same function.
Increase the Calories of Food
You can increase your nutritional value by making small changes on food. Throwing lots of cheese on your omelet, decorating your milk desserts with various dried fruits, adding potato-style vegetables to your soups are just a few of the changes ...
Eat Something Late
As everyone knows, the food consumed after 8 in the evening is rapidly gaining weight. After 8 o'clock in the evening, our metabolism slows down, so the food cannot be burned. Thus, the person can easily gain weight. If you want to gain weight, you can create another meal before going to sleep or have dinner later.
Do not drink water before eating
Drinking water will block your appetite by blocking you. In such a case, you will not be able to eat enough food to gain weight. This is why water should not be drunk before meals. In addition, you need to get enough water during the day. This is also average; It is up to 10-12 cups. Do not drink more or less water than necessary.
Inactive life also closes your appetite. Taking part in a wide range of activities, from lightweight exercises to bodybuilding, helps you gain weight. One of these activities
Get Help from an Appropriate Dietitian
Before following all these recommendations, you should consult a suitable dietitian for a hormone test. Perhaps your inability to gain weight is related to your physical structure. If this is the case, you should definitely be treated and request a diet program from a trusted dietitian.
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