You can gain weight quickly
Gaining weight or gaining muscle mass can be difficult, just as it is when you want to lose weight, but adding some types of foods to the diet helps to gain weight.
Diet to gain weight
Diets for weight gain depend on increasing the number of calories consumed, so that they are more than what the body uses during daily exercises and activities, and these systems help to get rid of thinness or to build muscle mass.
Steps for a weight gain diet chart
Knowing calories: calories, calories, calories, calories, calories daily, and to gain weight faster, the body may need to increase the number of calories consumed on Valentine's Day by 1000 calories.
Diet Fit: Daily calories should be obtained from the three macronutrients, which are; Carbohydrates, proteins, and fats, as each of the carbohydrates and proteins provides 4 calories per gram of them, while the fats provide 9 calories per gram, [6] These macronutrients are distributed in six basic groups that must be contained in any balanced system, containing Food on 3000 calories [7]
Vegetables: 4 cups of them should be consumed per day, and one cup is equivalent to a cup of fresh, cooked, or canned vegetables, two cups of leafy vegetable salad, or a cup of vegetable juice without any additions to it.
Fruits: The amount that should be consumed of fruits is two and a half cups per day, and one cup of them is equivalent to a cup of fresh, frozen, cooked, or canned fruits, or half a cup of dried fruits, or one cup of fruit juice without additives.
Starches: 10 servings per day, or approximately 285 grams, and one serving equals 28 grams. Examples are; A slice of bread, 28 grams of cereal, or ½ cup of cooked rice, pasta, or cereal.
Meat: equivalent to 7 servings per day, or approximately 200 grams, and each serving equals 28 grams. Examples include; 28 grams of cooked or canned lean meat, chicken, seafood, 1 egg, 1 tablespoon of peanut butter, 1/4 cup of beans or peas, or 14 grams of nuts or seeds.
Milk and dairy: 3 cups per day, equivalent to one cup. A cup of milk or yogurt, a cup of fortified soy drink, or about 42.5 grams of unprocessed cheese, or the equivalent of 56 grams of processed cheese.
Healthy fats: Choosing healthy unsaturated fats instead of trans and saturated fats helps reduce the risk of heart disease, in addition to helping to boost levels of good cholesterol. Unsaturated fats can be obtained from fatty vegetable sources, such as; Nuts, seeds, and olive oil, in addition to animal sources such as fish, they are called unsaturated fats, and unlike saturated fats, most of their content is from monounsaturated fats.
A healthy diet to gain weight
Breakfast: a cup of oatmeal, or the equivalent of 80 grams, with a cup of cow's milk or vegetable milk, equivalent to 240 milliliters, in addition to a piece of banana, and two tablespoons of peanut butter, equal to 33 grams.
Snack: a cup of breakfast cereal equivalent to 80 grams or what is known as corn flakes, in addition to 1/4 cup of dried fruits or the equivalent of 34 grams, and 20 nuts.
Lunch: a cup of pasta or the equivalent of 100 grams, and 3/4 cup of tomato sauce, or 183 grams, with 112 grams of minced and cooked meat, in addition to a medium-sized piece of bread greased with a tablespoon of butter equivalent to 14 grams.
Snack: a cup of cottage cheese, equivalent to 226 grams, and one serving of fruit. Dinner: 110 grams of fish or any source of protein, plus a cup of vegetables and whole wheat rice equivalent to 100 grams.
Tips on gaining weight
Correct knowledge of the nature of the body shape
Thinness may be hereditary in some people, and in this case, it may be difficult to gain weight, but it is possible to obtain a limited change by increasing the amount of food and practicing weight-lifting exercises, and on the other hand, radical changes may be unhealthy or unhealthy Continuing, as for cases of thinness resulting from a specific disease; It is easier for them to regain weight after recovery compared to naturally thin people.
Staying away from nutritional supplements and synthetic
There are many products or nutritional supplements that are marketed as the ideal or quick way to gain weight. It is advised to avoid these claims and follow an appropriate diet that contains more foods rich in nutrients.
Focusing on quality rather than quantity when choosing foods
It is recommended to select healthy, unprocessed, and high-calorie foods at the same time to gain weight healthily while maintaining muscle mass and bone strength, in addition to avoiding high-calorie foods devoid of beneficial nutrients. Such as soft drinks, sweets, potato chips or chips, and to get a healthy increase.