If you say 'I eat the world, but I still can't gain weight', ask; The calories you burn may not be less than the calories you consume. The first step is to be examined by an internal medicine or endocrinologist.
Why can't I gain weight?
Is there a genotype, psychology or physiology disease that prevents weight gain? Is there a problem with absorption and digestion? Physical activity, skipping meals, loss of appetite due to stress, fear of gaining weight, irregular meal times, fast metabolism, wrong food consumption, smoking, malnutrition, intestinal parasites, hormonal imbalances or side effects of some medications are among the main reasons why you cannot gain weight.
What should I do to gain weight?
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Do not skip meals; The problem of thin people is generally getting full quickly. Make sure you have 3 main main meals and at least 3 snacks. Choose small but high-calorie main and snack meals.
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Limit liquid intake, including water, 45 minutes - 1 hour before meals.
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Instead of starting your meal with soup, consume soup after your meal.
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Healthy food consisting of oilseeds (walnuts, almonds, hazelnuts, cashews, pistachios..) and dried fruits. Plan snacks.
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Instead of liquids such as tea and coffee, which have no nutrients or calories; Ayran, kefir and freshly squeezed fruit juices should be preferred.
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Healthy foods such as cheese and minced meat can be used while cooking to increase the amount of calories and nutritional value. Or, with the same logic, healthy grains such as buckwheat and sweet potatoes can be added to soups.
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Healthy desserts can be preferred as snacks, but it is important that you do not lose your appetite during the main meal. To increase calories, plenty of oily seeds such as hazelnuts / walnuts can be used.
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To increase the amount of muscle, protein and complex carbohydrate consumption should be kept in necessary and sufficient amounts.
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Fats are high in calories. The oils of salads or meals should be increased in a controlled manner.
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Spices, sauce Dishes with rye and tomato paste increase appetite.
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Eating time may increase, fast eating should be avoided.
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It is high in fiber and high in calories. low ; The portion of the salad consisting of raw vegetables may be small, but if the portion is kept large, you may feel full quickly. Homemade fruit compotes can be added instead.
Do not forget that nutritional treatments, like every treatment, are personalized. Make sure to proceed according to your physiological and psychological state under the supervision of a physician and dietician.
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