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For those of you who are trying to gain weight, it is very natural that you want to feel the weight gain immediately. However, weight gain still needs to happen gradually every month. It is intended that the body is accustomed to the changes that arise with weight gain.
In order to determine how much weight gain is ideal each month, consider the following information.
How much weight gain is recommended?
Gaining weight to ideal is as difficult as losing weight.
The reason is, you have to make sure that the weight gain is healthy and the weight gain is not only dominated by fat.
The principle of increasing body weight is to increase your calorie intake in an amount that is greater than what is burned.
All these calories come from three sources, namely carbohydrates, fats and proteins contained in food.
To gain 1 kilogram of body weight, you need to get an additional 1,500 kcal of calories.
However, of course, these additional calories must be divided so that the weight gain each month remains healthy. You can break it down into one week to 215 calories per day.
If your average daily calorie intake is 2,000 kcal, this means that your total calorie requirement is 2,215 kcal per day.
By consuming this many calories, you can gain 1 kilogram a week.
Weight gain of 0.5-1 kilograms a week is still relatively safe. This amount is equivalent to 1-4 kilograms per month.
However, you should also pay attention to the increase in body mass index (BMI).
The normal BMI is in the range 18.5-24.9. Although small, this figure can have a significant effect on body weight if it continues to increase steadily.
Gaining weight every month must also be healthy
Additional calories can be found easily in a wide variety of foods.
However, eating any food without looking at the nutrition is not a healthy way to gain weight.
For example, one dish junk food can give you hundreds of calories, but these many calories are quickly converted to fat.
The body does need fat, but its intake must be controlled and accompanied by other nutrients.
Now compare when you get additional calories from nutrient dense foods. Weight gain every month is not only stable, it is healthy too.
The food you eat will turn into energy, while the excess is stored as muscle.
Here are some types of food and drinks that you can consume to gain weight healthily:
- Rice, potatoes, oats, quinoa, corn and sweet potatoes
- Whole wheat bread
- Whole eggs
- Milk, cheese and yogurt full-fat
- Smoothie fruit and vegetables
- Nuts and jam
- Dried fruit
- Avocado
- Red meat
- Salmon and various fatty fish
- Olive oil, avocado oil, and coconut oil
- Protein supplements, such as powdered drinks whey
Either losing or gaining weight, both must be done slowly. You do this by monitoring your weight gain every month so that it does not exceed the recommended range.
Also, make sure the extra calories you consume come from nutrient-dense food sources. Choose whole foods that are rich in carbohydrates, protein, and healthy fats.
Do not forget, complete your diet program with exercise to build muscle mass and keep the amount of fat under control.
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