How to Gain Weight and Healthy diet

When we hear the word diet and think of the figure of the dietitian - nutritionist, the idea of losing weight usually comes to mind. It is true that most people who come to our nutrition center do so looking for a weight loss diet. However, there are also many who come to solve a health problem or to gain weight.

It may seem that gaining weight is a simple matter, those people who tend to put on weight when they do not follow a balanced diet or commit some excess generally think so. Nothing more far from reality. In fact, the difficulty of a diet to gain weight is greater than that of losing weight.

HOW TO KNOW IF I AM LOW WEIGHT?

To assess the person's weight, it is done in the same way as when you are overweight. First, the BMI or body mass index gives us a first reference. It is considered low weight, when it is below 18.5.

BMI = Weight / size squared.

Second, we assess the person's% of body fat and their muscle mass level, to see if it is within healthy parameters.

Third and not least, we are also guided by the perception of each person about himself. We must remember that within a healthy weight, there is a margin in which we can move so that the person feels comfortable with his body.

How to Gain Weight and Healthy diet

HOW SHOULD A DIET BE TO GAIN WEIGHT?

A diet destined to put on weight must be hyper caloric, that is, a calorie intake greater than the caloric expenditure of the person must be prescribed.

One of the main problems of people who want to put on pounds on their own, is that they do it by eating the wrong way, for example, choosing very caloric foods such as fried foods or sugary products. At our nutrition center, we always face these dietary guidelines from a healthy point of view and through balanced diets.

RECOMMENDED FOODS TO INCORPORATE TO INCREASE WEIGHT?

As always, we must adapt the diet to each person according to their tastes, energy expenditure and specific situations of their health.

Some of the foods that I generally recommend are:

Fresh fruits
Dried fruits
Nuts
Extra virgin olive oil
Refined cereals (Bread, pasta, rice)
Muesli

NUMBER OF MEALS PER DAY?

A common characteristic among people who are underweight is that they tend to be satiated easily and have a fast metabolism that burns more calories than usual. The best way to deal with these situations is to guide small intakes with little spacing in time. I would recommend eating a minimum of 6 meals a day.

EXAMPLE OF HYPERCALORIC DIET

Breakfast (7:00 am): 1 glass of whole milk, 60 gr of muesli and a toast of bread (60g.) With fresh cheese and avocado.

Breakfast II (10: 00h): 2 tangerines and a sandwich (120 g. Of bread) .

Mid-morning (12: 00h): 30 g. walnuts and a banana

Lunch (2:00 p.m.): Spaghetti with vegetables, pepper and potato roasted in the oven. Plain yogurt.

Snack (17: 00h): Natural orange juice, sandwich (120g. Of bread) of tuna in brine

Dinner (8:00 p.m.): Lentil salad with boiled egg. Plain yogurt.

Recena (22.00h): 2 crispbreads with ham, a glass of whole milk with cinnamon.

CHANGE OF HABITS TO GAIN MUSCLE MASS

We must bear in mind that often the goal is not only to gain a certain number of kilos, but also, an improvement in muscle tone is also intended. For this, the caloric intake must be accompanied by physical exercise and adequate training.

When performing a hyper caloric diet, in order for the weight to be increased to be muscle and not fat, it is necessary to carry out the appropriate exercises. You can increase muscle mass doing only sports without diet but not only with diet without sport.

SUPPLEMENTATION

People often wonder if it is necessary to take smoothies or supplements to gain weight. It is not essential to go to supplementation to increase volume, however, in cases where you want to increase muscle mass, looking for example a post-exercise recovery drink, can be of great help. The dietitian - nutritionist will always be the right person to advise on which products are appropriate in each case and can work best.

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