How to gain weight in healthy ways, many people want to gain weight according to healthy steps and without the use of medications or prescriptions that may negatively affect human health, so through this article we will provide some tips that can gain weight in healthy ways.
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- Eat a balanced diet
Be sure to eat more calories, which outweigh the state of the body, in order to ensure that these foods turn into fat or muscle mass and thus ensure weight gain, while taking care to eat healthy foods that increase weight, examples of which are foods rich in beneficial saturated fats, such as nuts, And olive oil, and some types of fruits such as avocados, bananas, etc., as well as drinking mixed drinks with milk and fruits, which are called cocktails, such as mix bananas, with milk, peanut butter, or vanilla drink with berries, or caramelized apple drink with milk or natural yogurt And other natural drinks.
- Eat sweets
Eat more sweets and chocolate, especially those rich in nuts, taking care to choose dark chocolate, or those made from natural stevia sugar, to avoid raising the blood sugar level and raising the risk of diabetes, especially of the second type, and other serious diseases. That affects the body by excessive consumption of sugars.
- Eat carbohydrates
Focusing on eating a larger amount of carbohydrates, including rice, pasta, and others, and it is recommended that these dishes be cooked in a healthy way to avoid dangerous diseases, and eat many foods that are intended to gain weight in large quantities, which are healthy at the same time, including quinoa, oats, cereals Corn, buckwheat, potatoes, sweet potatoes, squash, and vegetables, as well as beans and legumes.
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- Eat protein
You should also eat protein foods, including meat, especially red meat, and poultry, specifically chicken breast rich in protein, drink milk, which is ideal for supplying the body with its need for protein, and eat fatty fish, including salmon, and other oily fish, which It is considered one of the most important sources of beneficial fats, and provides the body with omega-3, which is very important for health, and it also provides high-quality protein, which helps in building muscle, and medical studies indicate that salmon fillet provides up to 6 ounces (170 grams). It provides the body with about 350 calories, 4 grams of omega-3, protein, and fats, which increases the chance of getting bigger muscles in a short time.
- Eat dried fruits
Eat dried fruits, which are a high-calorie snack, and at the same time they provide the body with many antioxidants and micronutrients, as well as they are rich in a high percentage of sugar, which increases weight in record time, and experts in the nutritional field are advised to try to combine some Dried fruits with one of the sources of protein, such as cut meat, or whey protein shake, and it is also possible to mix nuts with natural yogurt or regular curd, which provides an amazing combination of healthy fats, protein, as well as other major nutrients, thus ensuring an increase Weight in a healthy way.
- Eat bread
Different types of bread should be replaced with whole-grain bread, as it is a good source of carbohydrates, as it helps to gain weight, and here it is possible to prepare very simple meals, high in calories and also balanced, by eating bread with different foods, especially at breakfast, with an increase Moderate protein, such as eggs, cheese, and meats.
- Doing exercises
Doing exercises aimed at increasing muscle mass, including resistance exercises, reasonable weightlifting appropriate to the body’s capabilities, and avoiding cardio exercises that ultimately lead to body contouring and burning more fat, which is more ideal for obese and obese people Take protein supplements, which is a popular strategy for athletes, and bodybuilders who want to gain weight, and protein supplements made from whey can be a quick way to gain weight, but there are some beliefs that indicate that some types of whey protein are unhealthy or From unnatural sources, but in truth these beliefs are completely false.
- Treating health problems
Treating all health problems that cause thinness such as:
- Thyroid disorders, especially activity status.
- Infection with serious diseases such as cancer.
- Health and psychological problems lead to a blockage of appetite.
What problems can being the underweight cause?
There are many factors that contribute to thinness and severe weight loss, the most prominent of which are related to the following (1):
- Lack of or lack of daily calories, that is, eating foods in quantities that are less than the body’s need.
- Appetite disturbances, including anorexia nervosa, which is a serious neurological disorder
- Thyroid problems, particularly hyperthyroidism, which increases the speed of metabolism and leads to unhealthy weight loss.
- Exposure to celiac disease, including problems with gluten sensitivity or a wheat allergy.
- Have diabetes, specifically type 1 diabetes.
- Cancer, as carcinoid tumors often burn large amounts of calories, which limits weight.
- Exposure to various infections, this includes parasites, tuberculosis, and HIV / AIDS.
