Thinness
Maintaining a normal weight is an important issue for human health, and the problem of thinness or underweight can negatively affect the body, and according to the Centers for Disease Control and Prevention, if the BMI is less than 18.5, the person suffers from thinness, and the reason may be In being underweight, the body spends more calories than a person consumes; This is due to the lack of food intake, excessive exercise, or health problems that reduce the body's absorption of nutrients, or increase its need for these elements, and many other reasons that may lead to thinness.
Fattening the body in a week
Fattening of the body or weight gain requires a little patience, as it is not easy to start adding high-calorie foods to the diet quickly, and without observing the nutrient content of these foods, so gaining a healthy weight needs a little progression and slow, By increasing the quantities of food during several weeks to prepare the stomach for this food, a person usually needs to increase 300 to 500 additional calories from what the body burns a day in order to increase its weight consistently, and that focusing on the quality of foods eaten during this stage is important;This is because increasing the consumption of sugars can increase the risk of developing type 2 diabetes, and here are the most important steps that help you gain weight in a proper way:
•Eating three to five meals: Eating at least three main meals can contribute to facilitating greater caloric intake, and it is advised to eat some snacks between the main meals.
•Eat carbs rich in fiber and healthy fats: Eating foods that contain healthy fats, and carbohydrates that contain fiber with meals can help increase the number of calories and nutrients consumed, and these foods can provide the body with the energy needed to promote muscle growth and exercise. It is advised to eat whole sources of carbohydrates instead of refined sources. As for fats, it is important to choose healthy types of them, such as: monounsaturated fats and polyunsaturated fats; Found in nuts and vegetable oils, in addition it is advised to limit the amounts of unhealthy fats; Such as: saturated and trans fats found in fried foods and baked goods.
•Drink high-calorie drinks: drinks and juices can be prepared from fruits, nuts, seeds, and dairy products, as well as some vegetables; Like spinach, and these drinks are characterized by the fact that they contain many nutrients and calories, which makes them suitable for people who suffer from lack of appetite. And avoid eating it at other meal times so that the person can eat solid foods.
•Eating high-calorie foods: It is advised to refrain from choosing fat-free foods and eat foods that contain large amounts of calories. It is also advised to choose fatty fish and eat sweets with a high nutritional value; Such as: oat biscuits, and in general it is preferred to eat small foods, and high calories to help you eat more calories while avoiding feeling full quickly, and these foods; Nuts, butter, mangoes, and other foods.
•Eating sufficient quantities of protein: Dieting that contains good amounts of proteins can enhance the muscle building process, as eating 0.8 to 2.0 grams of these foods per kilogram of body weight, in addition to that exercising may increase the muscle mass in The body, which promotes healthy weight gain, and one study indicated that following the fattening system may increase the caloric quantities, which leads to an increase in the percentage of body fat, while increasing protein amounts affect energy expenditures and the muscle mass of the body instead of affecting In fat stores.
•Diversification of foods: it is recommended to eat foods from different food groups; This is to get good nutrition, and to balance the calories that the body takes, such as: eating milk products with some vegetable foods, and adding peanut butter or cheese.
•Doing exercise: As resistance training promotes muscle building in the body, it is therefore recommended that you do these exercises two to three times per week; To give the body sufficient time to recover, and to start building muscle, it is advised to choose exercises for the various muscle groups in the body, and it is also advised to avoid eating supplements, and products that are believed to enhance muscle building, and it is worth mentioning that it is advised to consult specialists to know the proper way to perform the exercises, it is worth noting That there are many types of resistance exercises important for building muscle, including: weightlifting exercises, and resistance rope.
Food to help the body fattening
Adding some foods to the diet can help build muscle and gain weight in a healthy way. Among the most important of these foods are the following:
•Milk: since it was used since ancient times to gain weight and muscle mass; This is because it is a rich source of proteins, carbohydrates, and fats, in addition to calcium, vitamins, and minerals. It also contains casein protein and whey. Studies have indicated that eating it with weightlifting exercises can help build muscle.
•Nuts: As nuts contain proteins, healthy fats, in addition to being a high-calorie food, using only a few of them may provide the body with a lot of calories.
•Red meat: This is one of the best foods to increase muscle mass. This is because they contain the amino acids the body needs to make muscle protein and tissues, in addition to being a source of creatine; It is an important muscle supplement.
•Potatoes: Potatoes, and other starches, are considered foods that are rich in calories and contribute to increasing the content of glycogen in the muscles.
•Salmon: where salmon and other fatty fish contain omega-3 fatty acids, in addition to many high-quality proteins; That helps build muscle.
•Dried fruits: Dried fruits are known to contain high levels of sugars, dietary fiber, antioxidants, and calories, which makes them suitable for fattening.
•Avocado: Avocado is characterized by its high content of monounsaturated fats, vitamin K and potassium, in addition to fiber, and it is also a vegetable rich in calories so it is suitable for weight gain.
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