Just as being overweight is harmful to your health, being thin is also harmful. Although there has been a rapid increase in obesity in recent years, there are many people who are unable to gain weight.
A person's body weight is determined by the amount of calories consumed depending on the energy used by the body. If the calories we take in are equal to the calories we spend, our weight remains constant.
On the contrary, if we take in more calories than we need and spend, the body stores the excess as fat and therefore weight gain occurs. If we take in too little energy, the body must use its own stores to obtain the energy it needs, which causes weight loss.
Weakness What is it? ?
A body mass index (BMI) below 18.5 is defined as underweight. This means having less than the body mass required to maintain health.
What are the Causes of Weakness?
• Inadequate food intake. /nutrition
• Excessive physical activity
• Digestion and absorption problems
• Eating disorders
• Hyperthyroidism
•Celiac disease
• Some infectious diseases such as tuberculosis and HIV/AIDS
What are the Health Problems Caused by Weakness?
Being underweight can lower individuals' immunity and increase the risk of infection. It can also cause problems such as osteoporosis and fertility. Apart from these health problems, weak individuals;
• Weakness
• Concentration difficulties
• Delay and irregularity in menstrual periods for women
• Extreme cold may also experience problems such as the common cold.
Recommendations for Healthy Weight Gain
If you are underweight and want to reach a healthy weight range, it is important to do this slowly and in a healthy way. . To gain weight, you need to take in more calories than our body consumes. The amount of calories consumed should be increased, but this does not mean eating high-calorie junk foods, snacks and zero physical activity.
Healthy foods when trying to gain weight. should be preferred. Instead of gaining weight and fat by consuming carbonated drinks, processed packaged products and fast food, the aim is to gain a balanced muscle and fat mass within a healthy range.
Tahini + molasses + walnuts for breakfast. consumable:Not skipping breakfast is the most important step you can take when starting the day. It is important to increase appetite. People who want to gain weight can consume tahini-molasses and walnuts for breakfast, not too much, but in larger quantities. Molasses has a high energy content and is also rich in minerals such as potassium, magnesium and iron.
Milk + dried fruit + nuts are a good alternative as a snack: Eating small, healthy snacks throughout the day can increase calorie intake and your desire to eat. Dried fruits (raisins, plums, figs, dates) are high-calorie foods that provide antioxidants and micronutrients. Milk and dairy products: They combine protein, carbohydrates and fat and are a good source of calcium. They help us consume enough protein and get enough calcium while gaining weight. Nuts (almonds, walnuts, hazelnuts): they are delicious, practical, high-calorie foods.
Try to take protein + carbohydrate groups in a balanced way and together in main meals: For people who want to gain weight, the first thing that comes to mind is foods with high energy content, such as chips, ice cream and baked goods. Although these types of foods contain high amounts of calories, attention should be paid to the frequency of consumption, as their nutritional content is not very good. One of the groups we need to pay attention to in order to gain weight is protein. The reason for this is to both preserve our muscle mass and gain weight in a healthy way. As a protein group, we can think of meat, fish, eggs, dairy products and legumes. Foods such as whole grain products, whole wheat pasta, black rice and bulgur can be preferred as carbohydrate sources. In order to prevent weight gain from empty calorie sources, meals should consist of protein and complex carbohydrates (mentioned above).
Do not prioritize soup, water, drinks or salad in main meals: Drinking water and other liquid foods before or during the meal will reduce your appetite. shut up a bit It may cause you to eat less. Therefore, avoiding fluid intake 30 minutes before a meal increases your calorie intake at main meals. Salads, on the other hand, take up more space in the stomach and create a feeling of fullness faster, which will result in eating less during the meal and therefore less energy intake. Therefore, it would be better to prioritize the meals in your main meal.
Have a snack 1-2 hours before going to bed: People who cannot gain weight may not get enough nutrients and calories when they consume several meals a day. For this reason, it would be more appropriate to consume snacks in addition to three large meals a day. Having a snack before going to bed is a good option for those who want to gain weight. It will help with weight gain as bodybuilding and muscle gain are supported at night. Of course, here it is necessary to determine the content correctly. For example: it could be a peanut butter, milk, fruit smoothie.
Exercise: Exercising can help increase your metabolic rate and subsequent muscle mass with proper nutrition.
In summary, a healthy weight. The key to getting it is to choose nutrient-rich foods as often as possible. Consuming more high-calorie foods and drinks such as sodas, candies and chips is not a way to increase muscle mass or strengthen bones and will not result in a healthy weight gain. Foods from all food groups are needed for healthy weight gain. Therefore, you can reduce your weight to a healthy range by creating a balanced plate.
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