Excessive thinness is a serious problem and affects the quality of life in general, so we will review the following recipes for a gradual and healthy weight gain.
Gaining weight isn't easy, but it's not impossible either, so let's get to know more about healthy weight gain recipes in the next article.
The harms of losing healthy weight
Weight loss is usually accompanied by many health complications, such as:
Lack of energy levels.
Constant feeling of weakness and fatigue.
Inability to perform daily activities to the fullest.
Lack of concentration.
Increasing the chances of a deficiency in an important and necessary nutrient, such as proteins, vitamins, minerals, fatty acids, especially calcium, which is very important for bones, and its deficiency may cause:
Muscle pain.
Increased chances of fractures.
Increased chances of developing iron deficiency, which can cause anemia.
Hair and nails thinning, facial paleness, and lack of youth may occur.
Skinny people usually have a weaker immunity than others, and they are more susceptible to chronic illnesses such as cold, flu, etc.
To overcome this problem, it is necessary to identify the source of the problem, and gradually pay attention to adopting healthy eating habits.
Reasons for not gaining weight
The reasons for the inability to gain weight are many and varied, including:
Often the problem stems from not distinguishing between feeling hungry. If there is no good distinction to feel hungry, then nutritional therapy focuses on exercises to differentiate hunger from satiety.
Rapid metabolism (RMR - resting metabolic rate).
Thyroid problems and hyperactivity.
Various absorption problems.
Psychological causes such as depression, decreased appetite, anxiety and stress. Here, in addition to nutritional therapy, it is preferable to go to a professional body - a psychiatrist / social worker / psychologist.
It is recommended to see a doctor as soon as the following symptoms appear: pain, nausea, loss of appetite, diarrhea, constipation, bloody stools, stools that float, and other phenomena in the digestive system.
Recommendations and recipes for healthy weight gain
In order to begin the process of gaining weight in a healthy way, the following rules must be followed:
Start with a small amount and gradually increase your daily caloric intake. Start by increasing 500 calories per day for a week and then work to increase it to 1000 calories per day.
Make sure to eat when you feel hungry and do not postpone eating a meal, because delaying it may lead to the disappearance of the feeling of hunger.
Eat every 3 hours (3 main meals and 1-3 snacks), to maintain a feeling of constant satiety.
Try to consume more calories than you burn daily, by focusing on healthy, high-calorie foods, such as:
Pure milk.
A cup of fresh juice.
Cocktail with milk and fruits.
Peanut butter, jam and honey.
Focus on eating high-carb portions like: rice, bread, potatoes, pasta and whole grains.
Focus on various low-fat protein sources, such as: meat, poultry, fish, and legumes.
It is important to stop when you feel full and not to be forced to eat, because the body knows its limits.
Eat healthy, high-fat foods that are unsaturated, such as:
1 - oil.
2- seeds.
3- Nuts.
4- Chickpeas.
5- Tahina.
6- Cream.
7-sour.
8. Avocado.
Stay away from fast food, foods high in calories and poor in nutritional values.
Such as: soft drinks and cake. You can eat one piece of candy daily.
Use larger food equipment than you were using previously, as this automatically causes you to try to finish your plate.
Remember that Al Ain eats before the mouth, try to make your daily menu include your favorite meals, and give it an attractive appearance with the addition of appetizers and spices.
Try to avoid what might fill the stomach before eating, such as drinking water and any fluids.
Try to avoid eating salads with a meal.
Adding light aerobic physical activity may help you open your appetite and increase your muscle building, and exercises that focus on building muscle and thus weight gain are recommended.
Ultimately, if there is no other option, you can try artificial additives like protein powders, solutions, and other food alternatives.
Recipes for weight gain
Below we will review a set of recipes to gain weight.
1- mashed potatoes
Potatoes are a starchy vegetable that is included in the carbohydrate group, and it is recommended by a nutritionist, for the following reasons:
Their high calorie content.
It is a source of many vitamins such as Vitamin C and Vitamin A, and minerals like potassium and antioxidants that are essential for boosting immunity.
Eating potatoes provides your body with dietary fiber that promotes digestive health.
But this does not mean eating it fried, rather it is recommended to eat it grilled or boiled, and here we recommend a quick-to-prepare mashed potato recipe, which you can enrich with many additives that increase calories and make it rich. And nutritious!
Calories in mashed potatoes
And each cup of mashed potatoes contains an amount of calories ranging between 400-500 calories, depending on the additions used of butter, milk or cream.
2- omelette
A delicious omelette, it may be an ideal choice for those looking for a rich, high-calorie meal, as it is a great source of high-quality protein derived from eggs.
You can have an omelette for breakfast or as a snack, and add many different ingredients to it, such as:
Mashed potato.
A range of different vegetables and spices such as onions, parsley, thyme and spinach.
Different types of cheese.
Calories in an omelette
A plain, layered omelette usually has at least 100 calories per serving (61 grams).
3- Creamy soup
Adding cream and alternatives to your various recipes will help increase their calorie, protein, calcium and fat content. As a healthy alternative to fats, you may be able to use milk with a little starch instead.
There are many recipes for soups or cream sauces, such as creamy mushroom soup or creamy chicken soup.
Calories in cream soup
The percentage of calories per serving of a regular recipe for cream chicken soup may reach more than 400 calories, and it may increase or decrease depending on the additives used in oil, butter, or the type of cream used.
4- Avocado sandwich
Avocados are a rich source of polyunsaturated fats that are beneficial for the body, as well as protein and many vitamins and minerals. Use avocado as a spread in a rich meat or vegetable sandwich, or add it to salads and various dishes.
Calories in an avocado sandwich
Each 100 grams of avocado will provide you with approximately 160 calories.
5- Oat soup
Oats, chicken breasts, milk or cream, butter, parsley, and mushrooms are all rich ingredients that can be used in making oatmeal soups that provide you with calories, fiber, protein and minerals.
Calories in oatmeal chicken soup
Chicken oat soup is a common sense
Calories in oatmeal chicken soup
Chicken Oat Soup is a creamy soup, with a caloric count of up to 200 calories
