Although gaining weight is a problem for many individuals, there are many people who complain about being thin and want to gain weight but cannot achieve it. Although it is not as popular as weight loss diets, many topics such as healthy weight gain methods and foods that help to gain weight, especially for individuals who want to gain weight, are among the curious ones. Although gaining weight may seem easy, achieving it in a healthy way requires great care and precision.
Why Is It Important to Gain a Healthy Weight?
Many problems such as excessive lubrication, crack formation, regional lubrication, sagging in the body and the formation of an unpleasant body composition may develop due to unhealthy weight gain. Weakness can be determined objectively by body mass index. Body mass index is obtained by dividing the body mass in kilograms by the square of the height in meters.
If the body mass index obtained with this formula is 18.5 and below, the individual is considered underweight. For example, an individual with a mass of 50 kg and a height of 1.70 m has a body mass index of 50/(1.70x1.70)=17.3, and since this value is less than 18.50, the individual is considered underweight.
What are the Negative Effects of Being Underweight on Health?
Just like obesity or obesity, being underweight is an undesirable condition for health. Conditions such as vitamin and mineral deficiencies, anemia, weak immune system are much more common in weak individuals. For this reason, each individual should be at an ideal weight suitable for their age and gender and should take care to maintain it. A general health screening is essential when starting this process for healthy weight gain for thin individuals. In some cases, there may be an underlying health problem that causes weakness or inability to gain weight.
For people who do not have any health problems, weight gain can be started under the control of a dietitian or weight gain can be achieved by eating a healthy and balanced diet in line with the recommendations to be given to the patient. However, questions such as what to eat to gain a healthy weight, what are the foods that help to gain weight, what are the ways to gain weight, etc. n is a matter of curiosity for individuals. Here are 7 important ways to gain healthy weight for those who plan to do a weight gain diet:
Eat a Healthy and Balanced Diet
When you start planning your diet with the goal of gaining weight, you should first determine the points you need to pay attention to for a healthy and balanced diet. . It can be quite easy to gain weight by consuming certain foods, but this does not always mean that the weight gained is healthy. In order for the increase in fat tissue and muscle tissue to be in balance during the weight gain process, in order to avoid a problem such as a shapeless appearance and regional lubrication in the body after weight gain, the ratio of fat and muscle should increase together.
A nutrition program with sugary foods and high-fat foods causes a large part of the weight gained to be stored as fat. This may result in excess fat in the belly area in men and in the hips and hips areas along with the belly in women. In order to prevent such a situation and to distribute the weight gained in a balanced way, carbohydrate, fat and protein sources should be taken into the body together and in a balanced way. Consuming milk and dairy products, white and red meat, fish, eggs, legumes, cereals, vegetables and fruits and oils in a balanced way during the day through natural foods is the best way to do this.
Do Regular Exercise
When the weight gain process is completed, another aspect that ensures a balanced increase in fat and muscle tissue in order to have a body with the desired appearance is physical activity. In addition to a healthy and balanced diet, regular exercise helps you gain weight by preserving your muscle mass without causing localized fat in your body.
For this reason, it is useful to take care of doing one or more sports activities of your choice 2-3 days a week while paying attention to your nutrition. In addition to gaining a healthy weight, this is very beneficial for a healthy life.
Regulate Your Sleep Hours
To start the day early to ensure adequate nutrient intake for a healthy and balanced diet, to start the day less or more than necessary. It is very important not to sleep and to regulate sleeping hours. 8 hours of sleep per day is quite a lot for adults. enough. Regular bedtime and wake-up times are important both in terms of establishing this order and regulating the biological clock.
Sleeping excessively leads to skipping or delaying breakfast, which is an important meal. It also negatively affects metabolism by causing a decrease in physical activity. Insufficient sleep, on the other hand, affects you negatively by causing problems such as stress, weakening of the immune system, decreased energy level and productivity during the day. For this reason, it is necessary to pay attention to sleep patterns in the process of gaining weight. . The approximate protein requirement for adults can be stated as 1 gram of protein per kilogram of body mass. Therefore, the protein requirement for an individual with a mass of 55 kg is approximately 50 grams. If this requirement is not fully met, the protein required for the increase of muscle mass cannot be obtained, so most of the energy taken turns into fat tissues. In order to prevent this, foods such as meat, chicken, fish, eggs, milk and its products, legumes, which are sources of protein, should be consumed regularly and adequately.
Consume Foods that Help to Gain Weight
Auxiliary foods are both healthy and nutritious foods that facilitate the weight gain process. There are many foods such as oils, sherbet desserts, fried foods that provide a rapid weight gain. But these are not the right foods for healthy weight gain. Such foods are simply called empty energy sources, they are foods that do not have any benefit other than providing energy to the body. Instead of these, natural food alternatives such as hazelnuts, almonds, walnuts, peanuts, which have a very high nutritional value along with their energy content, oil seeds such as tahini, molasses, honey, milk desserts, cereals, olive oil to be added to meals are very good for healthy weight gain. They are an option.
Take Measures to Combat Anorexia
Many individuals complaining of weakness complain that they cannot gain weight despite eating a lot. knitted. When the food consumption records of these individuals are taken for a few days, it is seen that the amount of food they consume is not much or they consist of foods with low calorie content despite their large volume. Preferring small-volume but high-energy foods is the easiest method to combat anorexia in the problem of not gaining weight, which is usually caused by loss of appetite. To give an example, foods such as soup, tzatziki and ayran cause rapid satiety as they occupy a significant volume in the stomach, although they actually contain low calories due to their high water content.
However, small volumes of high-energy foods such as nuts and dried fruits can provide you with more energy in a single meal. Preferring such foods in the daily nutrition plan, especially in the snacks, makes it easier to gain weight. While consuming such foods, care should be taken to eat little and often, and try to have at least 3 main meals and 3 snacks a day.
Get Your Routine Health Checks
It is very important for health to repeat routine health checks at intervals recommended by the physician, apart from the health checks that must be done while starting the weight gain process. Changes in blood values may occur due to changes in the body during weight gain or weight loss processes. In order to be aware of these, a doctor should be consulted at regular intervals and routine tests should be done. The intervals at which these tests should be performed may vary depending on the individual's health status, age, lifestyle and many other factors.
Therefore, it is beneficial to consult physicians and act accordingly. However, if you have any chronic diseases or if you have a medication that you use constantly, you may need to make changes in your nutrition plan accordingly. For this reason, it is useful to get the necessary information from your doctor when starting the applications for weight gain. Contact form on our website to reach us. You can use
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