3 Kinds of nutrition to gain weight quickly & bull; hello healthy

Many people are trying to lose weight, but not a few also want to gain weight. Maybe it sounds easier to gain weight than to lose. However, this is not always the case. Gaining weight can be very difficult for some people who have eaten a lot but are not gaining weight either.

Gaining weight is not only as long as you eat a lot and then you will gain weight quickly. You also have to pay attention to the nutrients you consume during the process of gaining weight. Then what are the nutrients needed to gain weight?

Increasing your calorie intake is the key to gaining weight

All that needs to be done to gain weight is to add calories to food. Calorie additions must be done gradually, which is 300-500 calories per day. If you want to gain weight fast, add 700-1,000 calories per day.

Don't force yourself to add lots of calories in a short time, this can potentially cause digestive problems.

Each person will get different results for each of these calorie additions. If you do not experience a change in body weight in one week even though you have added daily calories, then add another 100-250 calories and see the results at the end of the week.

Therefore, preferably at the beginning of your weight gain program, try to increase your 500 calories per day. If it doesn't work, then gradually add more calories until it reaches 1,000 calories.

The increased calories will make your diet change, because that is why the addition must be done gradually so as not to shock the digestive system and cause indigestion. In addition, to prevent stomach problems, you can divide all these calories into smaller portions, for example 5-6 meals.

Nutrition for weight gain

So, to increase daily calories, of course you shouldn't add nutrients to your intake carelessly. Calories will increase healthily if you add the right nutrients. Then what are the nutrients needed to gain weight? Check it out below.

1. Protein

Eating foods high in protein can help you increase muscle mass if you combine protein-rich foods with regular exercise. Protein is an essential nutrient that helps build and repair muscle.

Increasing muscle mass will lead to weight gain because muscle is denser than fat. This will help you gain weight but stay lean and fit. High protein foods include meat, fish, eggs, dairy products, legumes, and other legumes.

2. Carbohydrates and fats

Eating foods high in carbohydrates and fat can also help you gain weight. If you want to gain weight, eat at least three times a day and make sure you eat foods that contain one serving of fat, carbohydrates and protein.

Eat foods that contain complex carbohydrates, also known as starches. Some foods that contain complex carbohydrates are legumes, cereals, whole grains, bread, pasta, brown rice, vegetables, and flour. These foods can help you gain weight because they contain high calories.

Consumption of foods high in fat is also important for weight gain. High fat consumption can lead to the fastest weight gain because it has more calories than carbohydrates or protein.

However, not just fat. In order for your body to be fat but still healthy, pay attention to the intake of fat consumed. Eat foods that are rich in unsaturated fats and low in saturated fats. Because consuming too much saturated fat can increase the risk of heart disease. Foods that contain unsaturated fats such as nuts, fish, olive oil and avocados.

3. Natural sugar

Eating foods with high levels of natural sugars such as fructose and lactose can help you gain weight. Fructose is a sugar found in fruit, while lactose is found in dairy products.

Refined sugars like high fructose corn syrup, sucrose, dextrose and table sugar are added to foods and can also help you gain weight. Many soft drinks, desserts and candy contain small amounts of refined sugar. However, these sugary foods offer few other nutrients, thus leading to unhealthy weight gain.