Weight gain is the need that arises when a person is dissatisfied with his/her current weight and is at the lower limit of the height-weight ratio in terms of health.
Weight Gain Methods
Most people usually participate in weight loss programs and usually try different diet programs in this direction. But on the other side of the business, there are people who cannot gain weight even though they increase their meals, and they are usually uncomfortable with their current weight and want to gain weight. For this, dietitians and specialist doctors try to ensure weight gain with a nutrition program and additional supplements.
We can list the weight gain methods as follows
- Increase daily calorie intake
In order for a person to gain weight, they need to increase the amount of calories they currently take in. In this case, it is necessary to increase the normal calorie intake in the range of 300-500. If rapid weight gain is required, it may be necessary to increase this between 700-1000 calories. It is more suitable for health to make weight gain together with an expert nutritionist and to plan according to one's own special situation.
- Increasing protein consumption
One of the most important conditions for healthy weight gain is of course protein intake. Protein intake also benefits the muscles and is important for muscle development.
However, since protein also has a satiating feature, the amount and ratio of protein in the nutrition program should be adjusted by the dietitian, that is, the nutritionist.
- Consuming healthy fats
Since increasing carbohydrates and healthy fats will facilitate weight gain, healthy fats should be added to the nutrition program. However, as we said, it is useful to be careful as consuming unhealthy fats other than healthy fats can lead to cardiovascular diseases.
- Products with high energy
It is necessary to consume foods that are high in energy.
Foods with high energy,
1. Nuts
2. Dried fruits
3. Et
4. Chocolate
5. Peanut and hazelnut butter
6. Potato
7. Cereals
Consuming these foods will both make the person gain weight in a healthy way and give energy. In this way, the person can both gain weight and maintain his health without disturbing his health.
- Doing sports and moving
One of the other ways to ensure a healthy weight gain is to do sports. If a person wants to gain weight, he/she can turn to weight training that strengthens his/her body and increases his/her strength. At this point, it is necessary to participate in a sports program suitable for the level of the person and apply it regularly.
How to Gain Weight?
Things to do to gain weight,
- Getting a nutrition program according to your weight and height ratio from a specialist
- To turn to sports that require weight and strength (with expert advice)
- Reduce carbohydrate-containing foods and increase consumption of healthy fats
What are the Foods Containing Carbohydrates?
- Corn and corn flour
- Oats and oat flour
- Dandruff
- Pasta
- Lentils
- Rice
- Legumes (chickpeas, dried beans etc.)
- Whole grain cereals
- Potato
- Barley and wheat
- Musli