Let's be clear, gaining weight is harder than losing weight and requires more discipline. If you are trying to gain weight, you should understand the meal plan and its basics well and change your eating habits to what they should be.
1- You should definitely establish your meal routine. Don't Skip Your Breakfast, Lunch and Dinner.
Trying to gain weight without eating is nothing more than a dream. If you want to gain weight, you must increase your daily energy intake. The basis for this is the diet. Even if you have no appetite or do not like eating, maintaining this routine for a while will help your body get used to it. Continue without getting bored, you will get used to it!
Add snacks to your diet in accordance with the nutritional pattern every 2-3 hours.
Adding oily seeds such as hazelnuts, walnuts and pumpkin seeds between meals will increase energy intake. . Keep these with you at all times, snack on them both during snacks and whenever you think of them.
3- Analyze Your Energy Needs Well and Determine the Level That Will Enable You to Gain Weight. Determine Your Energy Needs by Watching Your Own Body and Knowing Your Metabolism, Not by Formulas. Adjust Your Daily Nutrition According to This Energy Level.
Each person's energy needs and the energy they spend are different. To give an example, one of two people who look the same physically and in terms of activity can lose weight with 2000 calories, while the other can gain weight with 2000 calories. You must accurately analyze the energy your body spends.
4- Increase the Energy Contained in Meal Portions, Even If They Are the Same.
If you have a low appetite, make small but high-energy meals. Vegetable dishes are low in calories. Adding healthy oils such as olive oil on your plate, preparing sauces containing healthy fats and proteins for pasta, adding coconut oil and banana to milk increases the energy of your drink, you will get more energy while eating the same amount of food, and you can have enjoyable meals.
5- Drink Water Before and During Meals, Do Not Fill Your Stomach With Water That Has Zero Calories. You can drink a glass of freshly squeezed fruit juice with meals.
Drinking water before and during meals fills the stomach volume. It will cause a decrease in the amount of food and eating. Save your water for after meals.
You can choose freshly squeezed fruit juices with your meals.
6- Do not turn to unhealthy foods to gain weight.
Biscuits and pastries to lose weight. We don't eat pastry. This means that we need to turn to unhealthy foods with the logic that if I eat these, I will gain weight.
Everything you eat should be of high quality and contain quality nutrients. For example, instead of buying peanut butter, which contains refined sugar, make your own peanut butter and increase its calories by adding honey.
Whether the goal is to lose weight or gain weight, the goal should always be to eat healthy and have a healthy life.
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