Can you fatten your body just by increasing your food portion?

The main principle in fattening the body is to increase the intake of calories that enter the body. One of the most commonly used ways is to increase your meal portions so that you eat more each day. Even so, keep in mind that there are many factors that can affect your success in fattening your body.

How many times do you eat each day and how big are the portions? Have you eaten the right type of food? So as not to be mistaken, let's go, see the secret to gain weight through the following portions.

Have you eaten a lot but you haven't gained weight?

Eating more food does not automatically increase your weight. There are several factors that can prevent you from gaining weight, including:

genetic factors
foods consumed have low calories such as vegetable and fruit salads
have a lifestyle or work that requires the body to be active
do the kind of cardio exercise that burns more calories
exercising too much
incorrectly calculating daily calorie needs (being lower than they should be)
have a health condition that inhibits muscle mass gain

So, what are the right portions to eat to gain weight?

In order to gain 500 grams of weight per week, you need to increase your energy intake by 500 calories per day. If your daily energy requirement is 2000 calories, then your current requirement is 2500 calories per day.

After determining your calorie needs, here's what you need to do.

1. In addition to large meals, add also a snack

Increasing the portion of your meal drastically may feel burdensome. But, you can work around this by making a calorie-dense snack, for example:

yogurt with nuts and fruits
avocado
edamame beans
cheese and berries
cracker whole grain with bananas and peanut butter

You are advised to eat calorie-dense snacks, but make sure that the calorie-dense foods you consume also contain other healthy nutrients. Avoid snacks whose calories come from bad fats such as fried or fried foods junk food.

2. Change the portion of the meal so that you eat more often

If you are able to eat large amounts of food, then you really don't need to increase your meal portions to more than three times a day. However, if you have a smaller appetite, change your meal portions to 5-6 times a day. Do not forget, drink water before and after meals so that there is more room in your stomach.

3. Make sure these nutrients are in every portion of your meal

To gain weight, you need to increase your consumption of carbohydrates, protein and fat. However, make sure that all three come from high-quality food sources.

You can get carbohydrates from potatoes, oatmeal, sweet potatoes, and brown rice. Protein can be obtained from salmon, nuts, and liver. While you can get fat from egg yolks and avocado.

4. Adjusting the body with increased food portions

The following are things you need to pay attention to while increasing your meal portions:

prepare a stock of distraction as interesting as possible
create a reminder to eat every 2-3 hours
prepares for the effects of large meals such as fat gain and flatulence
eat one small portion of protein foods to gain muscle mass

Like losing weight, gaining weight also requires patience. This process may take months or even more than a year. But remember, a strong commitment will help you reach the ideal weight that is expected.