As well as those who want to lose weight, ways to gain weight are also sought by people who are extremely thin. Obesity is a dangerous disease. On the contrary, being underweight causes as bad results as obesity.
Ways to gain healthy weight
There is one point that those who want to gain weight should pay attention to. Instead of turning to unhealthy junk foods with high calories, it is to resort to ways to gain healthy weight. Otherwise, you may be out of your health to gain weight. The logic of gaining weight is the opposite of losing weight. A calorie deficit is created by taking less calories while giving. In gaining weight, calorie surplus should be created by taking more calories.
What Causes Excessive Weakness?
Being underweight is having a body mass index below 18.5. This is a low rate. The negative consequences of being underweight are:
According to one study, the risk of premature death as a result of being underweight is 140% in men and more than 100% in women.
Being underweight can impair immune function, increase the risk of infections, cause osteoporosis and fractures, and lead to fertility problems.
In weak peoplesarcopenia more lives and a higher risk of dementia
Thyroid problems: An overactive thyroid (hyperthyroidism) speeds up the metabolism and can lead to unhealthy weight loss and therefore extreme weakness.
Celiac disease: The most severe form of gluten intoleranceceliac disease can cause weight loss.
Diabetes: Uncontrolled diabetes (mainly type 1) can lead to severe weight loss.
Cancer:Cancerous tumors burn large amounts of calories and cause people to lose too much weight.
Infections: Some infections can cause serious debilitation. This parasites,tuberculosis and HIV / AIDS.
If you are losing weight for no reason, you may have a serious health condition. For this, it is useful to consult a doctor. It is especially important if you have started to lose a lot of weight without trying to lose weight.
Ways to Gain Weight
If you want to gain weight, it is very important that you do it in healthy ways. Eating junk food and fast food causes weight gain but also harms health. If you're going to gain weight, you need to gain a balance of muscle mass and healthy fat, not unhealthy belly fat. Now let's examine ways to gain weight in a healthy way.
Eat more calories than you burn
The most important thing you can do to gain weight is to take in more calories than your body needs. Generally; A woman needs 2000 calories on average and a man 2500 calories per day. If you want to gain weight gradually and steadily, aim to eat 300-500 more calories than you burn each day. You can aim for 700-1000 calories to gain weight faster.
Consume protein
Protein is the most important nutrient that should be eaten for gaining a healthy weight. Because muscle is protein, most of the excess calories that enter the body without this nutrient are stored as body fat. Studies show that most of the excess protein turns into muscle.
But protein is like a double-edged sword.Eating proteinIt suppresses appetite and makes it harder for you to get enough calories. If you are trying to gain weight, aim to eat 1.5-2.2 grams of protein per kilogram of body weight per day. It may not even be necessary if your calorie intake is very high. High-protein foods include foods such as meat, fish, eggs, dairy products, legumes, and nuts.
Increase carbohydrate and fat consumption
Those trying to lose weight restrict carbohydrates or fats. To receive, it must be the opposite. If gaining weight is your priority, eat plenty of high-carb and fatty foods.
Make sure to eat at least 3 meals a day. Consume energy-dense snacks as much as possible in between meals.
Consume energy-dense foods such as spices and sauces
Try to consume energy-dense foods as much as possible. These are foods that contain a lot of calories for their weight. Energy-dense foods for weight gain include:
Nuts: Almonds, walnuts, hazelnuts, peanuts, etc.
Dry fruit: Grapes, dates, plums, figs, apricots and others.
Fat milk:Whole milk, full fat yogurt, cheese, cream.
Oils: Extra virgin olive oil and avocado oil.
Cereals: Whole grains like oats and brown rice.
And: Chicken, beef, lamb etc. prefer fatter cuts.
Tubers: Potatoes, sweet potatoes
Dark chocolate, avocado, peanut butter, coconut milk, etc.
Lift weights
Lifting weights is necessary to ensure that the high calories you take go to the muscles instead of the fat cells. Go to a gym and lift weights 2-4 times a week. Try to increase weight and volume over time.
There are other things you can do to gain weight. Here are some must-know tips for gaining a healthy weight:
Do not drink water before meals. This fills your stomach and makes it difficult to get enough calories.
Eat more often. You can have a snack before going to bed.
For milk. Milk is a quality protein source.
Use larger plates. Because small plates automatically cause you to eat less food.
Add cream to coffee. This is a simple way to get more calories.
Sleep well. A proper sleep is very important for muscle gain.
Eat the proteins first, and then the vegetables. From the foods on your plate, eat foods that are high in calories and rich in protein first. Save the vegetables for last.
Do not smoke. Smokers have trouble gaining weight, and quitting smoking leads to weight gain.
Gaining weight is a marathon. It may take a long time. You need to be patient and consistent if you want to be successful in the long run.
What to Eat to Gain Weight?
Red meat
Red meat is rich in cholesterol. It makes it easy to gain weight. Meat contains high amounts of protein and iron. You can add a little olive oil and put the fresh red meat in the oven. But don't cook red meat with high saturated fats. This is not a healthy way to gain weight.
Salmon and oily fish
Like red meatsalmon and fatty fish are excellent sources of protein and contain healthy fats. Salmon, 170 grams, provides about 350 calories and 4 grams of omega 3 fatty acids. It also contains 34 grams of high-quality protein, which helps build muscle and gain weight.
Peanut Butter
Peanut It is packed with protein and fat. It is an ideal food for people trying to gain weight naturally. One tablespoon of peanut butter is about 100 calories. Peanut butter also contains vitamins such as magnesium, folic acid, B vitamins and vitamin E. For a healthy breakfast during the weight gain process, you can apply plenty of peanut butter on a thick slice of whole wheat bread.
Fatty milk
A simple solution to gaining weight is to replace skim milk with whole milk. Whole milk provides 60 more calories per cup than skim milk.
Milk is also packed with vitamins and nutrients. It is also a rich source of vitamin D and vitamin A. You can use it when preparing oatmeal and cereal. You can drink a glass or two of milk before or after a meal or exercise to build muscle and gain weight. No matter how you consume fatty milk, it is a useful food for gaining a healthy weight.
Full-fat yogurt
Full fatyoghurtIt is a healthy snack. It is also one of the foods that can be eaten to gain weight. It has an excellent nutrient profile, including a well-balanced mix of protein, carbohydrates, and fat.
Eat fruit
Fruits, especially tropical fruits, help to gain weight. Mango, banana, papaya and pineapple have a good amount of natural sugar. This helps them gain weight. These naturally sugary fruits fill the stomach and give you instant energy. tropical fruits,fruit saladsYou can use it, combine it and prepare a delicious and healthy smoothie.
Avokado
AvokadoUnlike other fruits, it contains healthy fats. Half of an avocado is 140 calories. It is also a source of vitamins and minerals such as high vitamin E, folic acid and potassium. So don't forget to add avocado to fruit salads.
Dried fruits
Dry fruit They are high-calorie snacks that provide antioxidants and micronutrients. You can use dried fruits as a snack.
wholemeal bread
Whole wheat bread helps to gain weight easily. It both increases calorie intake and provides adequate nutrients. It also contains fiber and minerals that are not found in white bread.
Butter
Butteris high in calories. If you get tired of drinking milk every day, fry the bread with butter on low heat until well browned. You will have a good breakfast and get all the nutrients you need for the day. Just remember that butter contains saturated fats, so you shouldn't overdo it. Eating eggs cooked in butter is also an excellent option to meet protein needs.
Nuts
About gaining weightnutsare great snack options. It contains fat, vitamins and minerals. Nuts also contain a good amount of fiber. There are many types of nuts, and they all differ in their benefits and nutrients. Therefore, try to snack on mixed nuts in between meals.
egg
eggIt is one of the protein sources that can be eaten to gain weight. It provides the perfect combination of high quality proteins and healthy fats.
Cheese is a substitute for milk and is one of the foods to eat for healthy weight gain. In general, most cheeses are high in fat. This also helps to gain weight.
Potato
I don't know if anyone does not like potatoes, but I guess there is no other food that can be used in so many recipes. You can consume this high carb rich vegetable to gain weight fast.Potato It is high in protein, packed with fiber and also contains a good amount of vitamin C.
There are other starchy foods you can eat to gain weight, such as potatoes;
Quinoa
Oat
Misir
Buckwheat
Pumpkin
pulse
Foods containing starchIn addition to providing extra carbohydrates and calories, it also increases muscle glycogen stores.
Rice
RiceIt is a source of carbohydrates that will help you gain weight. One bowl (165 grams) of cooked rice provides 190 calories, 43 grams of carbohydrates. It is quite calorie dense. So you get a high amount of carbohydrates and calories from a single serving.
Whole grains
Whole grains It is an excellent source of carbohydrates, calories and nutrients. While you should avoid processed, high-sugar grains, opt for healthier ones, such as oatmeal cooked with whole milk. A bowl of cooked oatmeal provides about 130 calories, plus you'll get the calories from the added whole milk.
granola
granolaIt is a calorie-dense mix of cereals, dried fruits, and nuts. It is rich in protein, fiber and micronutrients. Just half a cup of granola provides 200-300 calories.
Dark chocolate
qualitydark chocolateIt contains many antioxidants and is healthy. It is necessary to take dark chocolate with a cocoa content of 70% or more. It has a very high calorie density. There are about 100 calories in each 600 gram bar. It also contains micronutrients, including fiber, magnesium and antioxidants.
Homemade smoothie
Homemade smoothies are an extremely nutritious and fast way to gain weight. Commercial ones are often full of sugar and lack nutrients, so it's best to make your own at home.
Weight Gain Supplements
Those who do not want to gain weight should focus on building some muscle. It is healthier to gain most of the weight you gain as muscle rather than fat. Here are the nutritional supplements that help build muscle while also gaining weight…
Protein
Protein It is the most important component of muscles. Taking protein supplements along with exercise helps gain muscle. Protein supplements should be taken to build muscle. Because protein from food provides satiety and helps to burn fat. Therefore, if you take protein from food, you will lose weight. If you take supplements, you will build muscle.
creatine
creatineIt is an athlete supplement. This molecule occurs naturally in cells and some foods. When taken as a dietary supplement, the creatine content in the muscles rises above normal levels. Creatine has important functions in the body, such as rapid energy production.
Studies have shown that creatine supplementation can improve exercise performance and muscle gain over time. For this reason, it can be counted among the nutritional supplements that make you gain weight. Many different types of creatine are available. Creatine monohydrate is the safest and most effective.
weight gainers
If more calories are consumed than the body needs, weight is gained. Weight gainers are high-calorie supplements marketed for those who have trouble gaining weight. Weight gainers have a very high carbohydrate and protein content.
CLA
Conjugated linoleicacid (CLA)is a specific group of fatty acids. CLA supplementation is effective in building muscle. Some studies have shown that while CLA causes fat loss, it does produce a small amount of muscle gain.
Supplements that improve exercise performance
There are several supplements that can help you exercise more and therefore build muscle. They also help build muscle over time.
Caffeine
Caffeine It is widely consumed around the world. It is taken before exercise to improve exercise performance. Studies have shown that caffeine is effective in enhancing exercise performance. Over time, exercising more due to caffeine consumption builds muscle. However, this is a result when enough calories and protein are consumed.
Citrulline
Citrullineis an amino acid produced in the body and found in foods. One of its functions is to increase blood flow to the tissues of the body. One study found that the amount of exercise done in a single session can be increased while taking this supplement. It helps build muscle over time. For this reason, it takes its place among the nutritional supplements that make you gain weight.
Beta alanine
Beta alanineis another amino acid naturally produced in the body. Its functions include helping muscles fight fatigue during exercise. Taken as a supplement, beta alanine helps improve performance during intense exercise. There is evidence to suggest that beta alanine helps build muscle while exercising.
HMB
Beta-hydroxy beta-methylbutyrate (HMB) is a molecule produced when the amino acid leucine is broken down in the body. This molecule aids recovery after intense exercise and reduces the breakdown of muscle proteins. HMB supplements increase muscle gain and muscle gain, especially in those with no prior exercise experience.
Those who want to have a lean body often resort to some methods to add volume to their muscles and gain weight. The most permanent of these methods is weight-gaining sports movements. The right combination of exercise and diet is the most effective duo for gaining lean mass and muscle.
Listed below are some of the exercises to do to gain weight. When these weight gain movements are applied regularly, it will help to make the changes that may occur in your body over time.
1) Push-ups
How is it done?
Lie face down.
Place your hands on the floor – palms straight and facing down, and elbows bent and shoulder-width apart.
Put your toes on the ground.
Align your legs, feet and back.
Slowly push your whole body up off the ground with your hands. Fully stretch your arms. Your whole body should be off the ground, supported by your hands and toes.
Slowly lower your body by bending your elbows. Except for your hands and toes, no part of your body should touch the ground.
You can optionally do 15 repetitions or more.
2) Reclining Barbell Lift
How is it done?
Relax your entire body by lying on your back.
Extend your fingers and hold the bar.
Slowly raise the weight bar by fully stretching your arms.
Pull back to the rack or near your chest from where you started. Bend your arms at a 90° angle.
Do 4 to 5 reps, optionally.
3) Towing Tools
How is it done?
Grasp the pull-up bar with your palms facing out. Your hands should be in line with your shoulders.
Pull yourself up to the level of the bar, making sure your feet are completely off the ground.
Pull your body up until your chin is above the bar.
Slowly lower your body until your feet touch the floor and your arms are completely straight.
Do as many repetitions as you feel comfortable doing.
4) Bench Dips
How is it done?
Place a sturdy bench behind your back, perpendicular to your body. The bench should be wide and sturdy.
Grasp the edge of the bench with your palms. Your palms should be facing down with your fingertips facing the ground.
Extend your legs forward, bend at the waist.
Inhale and slowly lower your hips by bending your elbows and pushing yourself down until your forearms are perpendicular to the floor.
As you exhale, straighten your arms and return your torso to the starting position.
Do 4-5 repetitions depending on your ability.
5) Squatting
How is it done?
Stand straight with your feet in line with your hips.
Raise your arms forward and perpendicular to the floor. You can also separate your fingers and join your palms in front of your chest.
Keep your whole body tight and stretch your stomach.
Take a deep breath and lower your hips as if you are sitting in a chair. Your thighs should be parallel to the floor. (You can also do this exercise while holding the weight bar for better results.)
While doing this exercise, make sure that your bent knees do not cross your big toes and that your body is straight and firm.
Return to your original position and repeat 5 times.
6) Forward Move
How is it done?
Stand straight with your feet in line with your hips. This is the starting position.
Take a deep breath and step forward with your left foot and kneel until your right knee is perpendicular to the floor.
Push your heel back to return your body to the starting position.
Repeat this 20 times on each side. For best results, do this exercise while holding some weight.
7) Weight Lifting
How is it done?
Stand upright with your feet shoulder-width apart.
Grasp the weight bar firmly. Look forward and straight ahead.
Keeping your back straight, lift the weight bar up to your thighs and then your hips.
Slowly bend your hips and lower the weight bar back to the ground.
Do as many reps as you feel comfortable.
8) overhead weight lifting
How is it done?
Squat with your hands shoulder-width apart and grasp the weight bar.
Slowly raise the bar to your chest or shoulders.
Take a deep breath and raise your arms above your head until they are fully stretched. Keep your elbows locked.
Slowly lower the bar to shoulder level.
Do 3 repetitions. You can also do this exercise with dumbbells.
