Our body needs 30 calories a day to supply fuel each kilogram of its weight. So if we get 30 calories per kilogram of body weight, it will provide the amount of fuel we need that day and our body weight will remain constant. But if you eat more than 30 calories, extra foods will certainly turn into fat. If we consume less than 30 calories per kilogram of body weight, our body will burn fat to provide for this deficiency and lead to weight loss.
Remember, the calories in a large banana are 30 times the calories in 30 cucumbers, But the truth is that lean people are usually eating cucumbers, but the fat ones are looting bananas and sweets. Interestingly, calories in foods do not play the same role in weight gain. For example, a glass of date milk has 250 calories and a fried chicken thigh has 250 calories. Although both foods have the same calories, their role in weight gain varies.
Carbohydrate foods play an important role in weight gain. Eating 500 calories of dates and almonds, for example, causes more weight gain than eating 500 calories of chicken thighs. Dr. Robert h. Lusting the new nutritionist in the US proved that half of our sugars and sweets consumed become fat and the rest goes into the fuel cycle. This bitter truth is a danger alarm to the obese and good news to lean people.
Weight gain is not a difficult task and it can be achieved with proper nutrition. Most people around the world are worried about their overweight, and a small percentage suffer from slimming and are looking to gain weight. As obesity is dangerous, slimming can also predispose people to various diseases such as weakened immune systems, infections, and so on. Besides, lean people’s disease improves later than others. A person who is 10 to 20 percent below normal weight in proportion to height is considered to be underweight.
The following are some of the reasons for low weight:
- Lack of sleep
- Poor nutrition
- Exposure to pollutants
- Lack of physical activity
One of the common problems with weight gain is the over-consumption of high-calorie and worthless foods (In terms of nutrients). This way, instead of causing muscle to build up, it causes the body to malfunction and increase fat mass. Join us in this article to learn about weight gain foods.
Which food groups contribute to weight gain?
Food can be divided into six groups:
1. Carbohydrates: 4 calories per gram
2. Protein: 4 calories per gram
3. Fat: 9 calories per gram
4. Vitamin: 0 calories per gram
5. Minerals: 0 calories per gram
6. Water: 0 calories per gram
Consumption of water, minerals and vitamins Although they are useful for the human body but are not obese, they do not gain weight. One of the mistakes of lean people is the use of expensive multivitamins, syrups, or iron pills that have no obesity properties at all. Most people think that fat is more obese than carbohydrates and protein because it has the most calories while carbohydrates are more fattening than fats. Fatty substances stay longer in the stomach and keep a person full for hours. As a result, the person does not eat any other food.
Protein and carbohydrates also have the same calories but the effect of proteins on weight gain is less. The obvious reason is the Eskimos, whose diet consists of 70% fat and 30% protein and do not use carbohydrates. They are the world’s thinnest people. So our advice to those who want to gain weight is to consume more carbohydrates than other foods.
10 foods that help weight gain diet
An egg has 70 calories. It has 5 grams of fat, 6 grams of protein and some carbohydrates. Eggs are popular food among athletes because they can easily be added to a meal and get extra calories. Just remember to eat raw egg with meat is dangerous but you can mix it with milk and a variety of drinks. The protein in the egg helps the body build muscle. Egg fat provides a significant source of energy for the body and increases testosterone levels. Eggs have high levels of omega-3 fatty acids, which contribute to the flexibility of joints and the health of body cells.
In recent years, egg yolk (the yellow part) has become infamous. The reason for this infamy is that egg yolk is high in fat and believed to increase the risk of heart disease. While eggs have good cholesterol and reduce the amount of bad cholesterol in the body. The presence of an element called choline in the egg yolk reduces the buildup of fat in the heart and regenerates cells. It has also been shown to affect mood.
2. Peanut butter
Each tablespoon of peanut butter has about 94 calories. It has 4 grams of protein, 8 grams of fat and 3 grams of carbohydrates. Peanut butter can be easily mixed with foods. Peanut butter is usually made with healthy oils. The sign of a natural peanut butter is that when you open it in a can, the oil must be on top of the can and you have to stir it first to use. You also need to store natural peanut butter in the fridge. You can apply peanut butter on fruits and vegetables and then eat.
3. Fat portions of meat
If your goal is to lose weight, you will probably go for low-fat meats such as chicken breast, sliced meat and fish. High-fat meats are more ideal for those looking to gain weight. Animal fat is high in protein and raises testosterone levels. Testosterone is a hormone that is found in most men’s body and helps to build muscle. It also reduces fat in the body. Chicken thighs and feet contain high fat meat. Using sausage as a substitute is not the right choice.
Beans are great foods that provide almost all the nutrients your body needs. On average, one cup of beans contains 225 calories. 15 grams of protein, 40 grams of carbohydrates and also high in fiber. You will find most beans canned in stores. All you have to do is heat it with a stove or microwave. Along with peanut butter, beans are one of the easiest foods on this list to make.
5. Vegetables full of starch
Simple and sweet potatoes, peas and corn are full of starch and carbohydrates. They contain almost no fat and protein and are rich in vitamins, minerals, fiber and antioxidants. The calories in these vegetables are much higher than in broccoli and asparagus. To build muscle and gain weight, the body needs calories to supply energy. These vegetables provide the body with a major source of energy for training and building muscle. The high amounts of nutrients in these vegetables are also beneficial to other parts of the body.
The amount of calories in fruits may surprise some people. Some low-calorie diets prescribe a reduced amount of fruit. A small apple has about 50 calories and a cup of chopped dates has about 490 calories. Because of this high calorie content, some fruits are the perfect choice for snacks. Fruits are also rich in vitamins and minerals.
7. Whole grains
Whole grains are among those foods that have become infamous in recent years. The reason for this infamy is that refined grains are a major contributor to diabetes and heart disease. The refined grains were separated from the crust and most of the nutritional value of the grains was in the same crust. After refining, add corn syrup and sugar. Foods like white rice, white bread, pasta without bran are included. Wheat carbohydrates are one of the most nutrient-rich foods and are very suitable for weight gain. Whole grains are high in calories and low in protein and fat. Wheat is high in fiber, vitamins and minerals. Examples of such foods include wholemeal bread, wholemeal pasta, whole barley, and brown rice.
8. Healthy Oils
Olives, canola, almonds, flaxseed and coconut oils are all healthy. In a teaspoon of them there are about 120 calories and 15 grams of fat. The nutritional value of these oils is very similar. The saturated fat content of these oils is very low, so they lower cholesterol as they gain weight. We never say eat an empty teaspoon of oil. This way you may never go back to these oils. Such oils are suitable for cooking.
9. Whole milk or chocolate milk
A full glass of milk has 150 calories. It has 8 grams of protein, 13 grams of carbohydrates and 13 grams of fat. Protein helps the body build muscle, and saturated fats produce testosterone, increase muscle growth and reduce fat. The milk is light and easy to add to the meal plan. Milk is one of the great foods because it has great nutrients and has a positive effect on weight gain and muscle recovery.
Chocolate milk is a good drink for exercise. This drink is used for recovery. Chocolate milk may have less calcium but it can build muscle with the protein in it. When starting a weight gain program, use whole milk before exercise and drink chocolate milk after exercise. Both types of milk contain calcium and a type of hormone called IGF-1, which instructs the body to build muscle.
All nuts are relatively high in calories and are a source of nutrients. There are various types of nuts such as almonds, walnuts, peanuts, pistachios, etc. A cup of almonds has about 529 calories. It has 45 grams of fat (mostly unsaturated fat), 20 grams of carbohydrates and 20 grams of protein. Nuts contain high levels of magnesium, calcium and vitamin E, which have a positive effect on cholesterol levels, in addition to being high in calories and nutrients. If you want to gain weight and build some muscle, these 10 foods will help you. You need to know that getting the right weight can take time.
Obesity diet with 5 simple strategies
The obvious solution to the problem of underweight is to eat more but if you suffer from poor appetite, it will not be easy to implement. Certain medications, nutrient deficiencies, reluctance to eat and illnesses can cause you to lose your appetite. Strengthen your hunger by changing your eating habits as well as your cooking, social and physical ways so that you can healthily gain weight. If your anorexia has no clear explanation, be sure to tell your doctor about this to make sure you have no hidden health issues.
1. Increase your appetite physically
Talk to your doctor about your appetite problems if you are taking antibiotics, chemotherapy, heart medications or painkillers. Your doctor may then replace your medication with similar ones that have less of an effect on suppressing your appetite. Also talk to her about supplements like zinc and multivitamin. Both of these supplements can boost your appetite and increase your nutrient intake.
When you try to gain weight, burning calories with exercise may seem to be the opposite of your plan. A small amount of exercise can help stimulate your appetite, even if you are walking two to three times 10 minutes each day, which can increase your appetite for eating.
2. Don’t be alone when eating
Eating alone can make people feel bad. Eat food with others and try new cooking recipes to counteract this natural feeling. If possible eat meals with your family to increase your craving for food. You may also need to talk to a consultant to get on track. A nutritionist can plan and encourage you to eat more regularly.
3. Abandon the eating rules
Instead of considering the main meals so high that you have trouble completing them, reduce the number of meals, but increase the number of times you eat. Eat six to seven times a day and eat high-calorie and nutrient-rich foods such as peanut butter, dried fruits, nuts, and home-made smoothie that contain fresh fruit, yogurt, and milk. The calories you get through snacks will go up, but you won’t feel unpleasantly stuffed like before.
When it comes to meals, you don’t have to obey the norms. Sometimes your appetite decreases because you fill your plate with food you have no interest in. Follow healthy options, but try to choose the food you love even if you usually don’t eat it during the day. It’s important to increase your calorie intake.
4- Cooking tricks to increase appetite
If you only use the same meals for weeks, you can be sure that a little change in the dietary pattern can greatly affect your appetite. Buy yourself a new cookbook. Add to your diet spices, fresh herbs, onions, garlic. You can also add citrus juice to vegetables, meats and whole grains so you can taste it. Just think of the delicious things you like and mix them. For example, pour cheese over your pasta, add cream to your soup, and so on.
5- Eat foods high in calories
If you still can’t eat all your appetite for more food, eat foods that are high in calories. For example, cook oatmeal instead of water in milk, Add powdered milk and olive oil to your feeds and soups, Eat dried fruits instead of regular fruits, And in your promises, drink 100% natural juices instead of water.
Make just a few of these changes to increase your daily calorie intake. Try to eat 250 to 500 calories a day, in addition to what you always ate, to maintain a healthy weight gain.
Home Tricks to Weight Gain
- The first thing to do is to maintain a balanced diet.
- You don’t need to eat high-fat or high-sugar foods. Instead, focus on foods high in calories, vitamins and minerals.
- Be sure to eat three main meals: breakfast, lunch and dinner. You should not neglect any promises.
- Eat at least 5 dates or another sweet ingredient after meals.
- Avoid drinking half an hour before and after a meal because eating too much fluid can cause satiety and reduce appetite.
- Instead of using one type of juice, consume a high-calorie fruit juice mix.
- Although eating too much fat is not recommended for healthy weight gain, you should include beneficial fats such as nuts, avocados, olives and fatty fish in your diet.
- Include proteins in your diet, such as tuna, chicken breast, turkey, lean meats, fruits, and vegetables, which are effective in building muscle mass.
- Increase consumption of lean milk. Milk that carries high protein and nutrients is needed.
- Avoid calorie-free foods and beverages such as diet drinks, bitter coffee and tea.
- Eat carbohydrates such as potatoes, rice, pasta and bread at least in one meal a day.
- One of the most effective and easy ways to gain weight is to consume mix milk and bananas.
- Eat 3 bananas a day, as well as milk or yogurt.
- Eat mango or mango milk daily as well.