Healthy diets to gain weight

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Not all diets are aimed solely at reducing pounds. Some are designed to help you increase your body weight in a safe way. What can you do to gain weight in a healthy way?

How does a weight gain diet work?

A weight gain diet is designed not only to increase weight, but also to make up for mineral, vitamin and nutrient deficiencies present in the body. There may be many reasons for such deficiencies, but a balanced diet program should safely help you make up for the deficiencies, increase weight, but not build too much body fat and not overload your digestive system.

Meals taken during the diet should be high in calories and rich in the right nutrients, such as protein, vitamins, magnesium, iron or calcium, which will help build quality muscle mass. With a properly structured diet, you can easily and quickly make up for any deficiencies that occur, improve your overall well-being, build muscle tissue and increase the level of safe and beneficial body fat.

How can a skinny person gain weight?

First of all, a diet for weight gain should be rational. We should not reach for high-calorie and unhealthy snacks – for example, chips, cakes, sweets and fast food!

They are a source of simple sugars and trans fats, which can cause many chronic diseases, but also have a carcinogenic effect – says Wanda Baltaza, a dietician, expert.

Published by Tuesday, 16 February 2021

What should be the calorie content of a diet to gain weight?

The composition of calories in each meal is appropriately matched to the weight, age, gender and lifestyle and work of the athlete. The intensity and frequency of physical activity is also an important issue. It has a very large impact on the process of building muscle mass and the rate of fat burning. It is assumed that women with moderate physical activity, i.e. 1 to 2 workouts a week should take in about 2300 calories a day while dieting to gain weight.

A healthy diet should not contain empty calories, which will only increase body fat and decrease body performance. A well-balanced menu should include a list of specific products that provide many micronutrients needed for the proper functioning of the body, so in order to safely carry out this type of diet, you should consult a doctor or nutritionist who will construct the most effective program.

What products should be included in the diet?

According to experts, a diet for weight gain should be based on 5 meals a day. They should consist of wholesome products, with a low degree of mechanical processing, fresh vegetables and fruits, as well as full-fat dairy products. Products with a high protein content, such as legumes, nuts, eggs, lean poultry, dried fruit, almonds, sunflower seeds, fish, flaxseed oil, olive oil or pumpkin seeds work best for gaining weight.

An important element of the diet is also fiber, which supports the digestive processes. Its largest quantities can be found in whole grain products, including pasta, rice, groats and bread. The diet should also not lack fresh fruit, especially bananas, prunes, avocados and apricots.

Sample menu

The weight gain diet consists of 5 meals a day and does not involve the consumption of sugary snacks, including sweets, which provide the body with empty calories. In the example menu, the day begins with a large and nutritious breakfast, which may include muesli or oatmeal with full-fat milk or natural yogurt and nuts, dried or fresh fruit. In addition, for breakfast you should also eat 2 slices of whole grain bread with butter and white cottage cheese. The whole thing can be sipped with tea, water or a cup of black coffee.

The second breakfast should be a salad of fresh vegetables with baked lean meat, your favorite fruit and dairy products, such as yogurt or kefir. Lunch should consist of two courses. The first course can be a soup made from seasonal produce, while the second course should consist of legumes such as potatoes or chickpeas, lean meat and fresh greens in the form of a salad or coleslaw.

As an afternoon snack, you can have dried fruit, nuts or a smoothie based on dairy and bananas. A light dinner to close out the day should consist of whole grain bread, fish and a wholesome beverage such as freshly squeezed citrus juice.

Featured photo: Freepik

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