Table of contents:
- Adjust the diet during fasting so that you gain weight
- 1. Increase the calories and other important nutrients on the diet
- 2. Monitor meal times
- 3. Monitor drinking time
- Exercise can also promote healthy weight gain
When fasting comes, your efforts to gain weight become more challenging. Because one of the keys to gaining weight, namely eating more frequently, cannot be done optimally. So, how do you go about it? Simple, you just need to pay attention to how your fasting diet is best. To be clearer, consider the following review.
Adjust the diet during fasting so that you gain weight
People who are too thin are generally caused by a lack of food intake for the body. That is why, adjusting your diet is very important to pay attention to if you want to gain weight, especially when fasting. Following are the rules of eating during fasting for people who want to be fat.
1. Increase the calories and other important nutrients on the diet
Increasing the number of calories from food is the main requirement for gaining weight. However, increasing the need for large-scale calories in a short time can cause digestive problems, especially the stomach feels like. Diet like this is not good to do when fasting.
Safe, add calories gradually. For example, add 300-500 calories per day in several meals, namely at dawn or breaking the fast.
You can get calories from foods that are high in carbohydrates and fat. Healthy high-carb food choices are whole grains, bread, flour, vegetables, brown rice, legumes, or cereals. Meanwhile, healthy fats are unsaturated fats which are usually found in fish, nuts and avocado. Use olive oil for frying or sauteing food.
Not only calories, other nutritional needs must also be met, namely protein. Protein helps the body build denser muscles so that you gain weight. There are many foods that are high in protein, such as dairy products, meat, nuts, eggs, or fish.
2. Monitor meal times
Eating certainly cannot be done freely during fasting. So, when you get additional calories and other nutrients, you can only do it during the time of breaking the fast. Try to eat small, frequent meals, for example by eating snacks between meals.
In fact, you can enjoy a variety of dairy products, dates, fruit juices, yogurt, or fruit smoothies about two hours before bed. Besides being healthy, healthy snacks can increase body weight during fasting.
3. Monitor drinking time
During fasting, keeping your body hydrated is important, but that doesn't mean you can drink more than you should. In addition to paying attention to your fasting diet, you also need to adjust your drinking time. Improper drinking time can reduce the food intake you get.
For people who want to gain weight, avoid drinking too much water before eating suhoor or breaking the fast. It's best to drink after eating, not between or before meals.
Exercise can also promote healthy weight gain
Not only adjusting your diet during fasting, so that weight gain is more optimal and healthier, don't forget to exercise. The excess calories stored in muscles, not just fat cells, are essential for converting them into energy and building muscle mass. So, lifting weights or choosing fitness while fasting can be options. For example doing cardio exercise, such as brisk walking, jumping rope, running, or cycling.
This physical activity can increase your weight and muscle volume over time if done regularly. But remember, the exercise you do must be adapted to your condition when fasting. Rearrange the schedule and the best type of exercise for you. Consult your doctor if you have difficulty exercising while fasting.
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