what food makes you gain weight the fastest ?
Can you gain weight fast:
Gaining weight for some people is as difficult as losing weight for others, and it is worth mentioning that gaining weight must be in a healthy way, as excessive eating, especially foods rich in calories without beneficial nutrients; is not the right solution to gain weight, but you must eat healthy and appropriate food to gain muscle, not fat.
People who are trying to gain weight are advised to avoid relying on high-calorie foods full of saturated fats and sugars, such as chocolate, cakes, and sugary drinks that can increase body fat and may increase the risk of high levels of cholesterol in the blood, and it should be noted here that if The cause of thinness and lack of body weight is the diet that the person follows, so the correct way to gain weight is by following a healthy and balanced diet that provides the appropriate amount of calories for the person’s age, height, and activity level, and weight gain must occur gradually to ensure healthy weight gain.
The main concept of weight gain depends on consuming more calories than the body burns, and it is recommended to increase 300-500 additional calories per day if you want to gain weight slowly, and it is worth noting that gaining weight slowly is better than gaining weight quickly, and if you consume 500 More calories than the body needs per day, so the weight can increase by half a kilogram every week, and the general rules for gaining weight include: increasing food intake at a rate of five to six times per day, and increasing the intake of fats and proteins.
Tracking daily calorie consumption over 2-3 weeks may also contribute to knowing how to modify the diet to gain weight appropriately, and many online applications can help track calories consumed, as many people estimate the number of calories dealt with inaccurately.
Weight gain foods:
The following table shows examples of foods that increase weight, and the number of calories they contain:
- A cup of milk (2% fat), half a cup of tuna, or an egg sandwich of 600-700 calories
- Grilled cheese sandwich (2 slices of bread, 2 slices of cheese, 2 tablespoons of butter): 650 calories
- A slice of bread stuffed with chickpeas, avocado slices, tomatoes, and a cup of chocolate milk is 500-600 calories.
- A large piece of muffin, coffee with milk 500-700 calories
- An apple (sliced), a tablespoon of peanut butter, 222 calories
- 65 grams of oats, 300 milliliters of full-fat milk, 1 banana, 25 grams of nuts, 2 teaspoons of honey, a cup of orange juice 843 calories
- 4 slices of whole wheat bread, 3 tablespoons of peanut butter, 1 banana, 3 teaspoons of honey 806 calories.
- 400 grams or the equivalent of two grilled potatoes, 100 grams of tuna, 80 grams of sweet corn, 1 tablespoon of mayonnaise, green salad with 1 tablespoon of olive oil 901 calories
- 4 pieces of grilled chicken thigh, 150 grams of brown rice, grilled vegetables with 1 tablespoon of olive oil 636 calories.
Food and drinks to gain weight:
Eating some foods and drinks may help you healthily gain weight, and we mention the following:
Milk: Milk has been used for decades to gain weight and build muscle, as milk provides good amounts of proteins, carbohydrates, and fats. It is also a good source of calcium, vitamins, and other minerals. As for people who are trying to increase muscle mass, milk is an excellent source of protein, as it provides Whey protein and casein protein, and a study published in the Journal of Medicine & Science in Sports & Exercise in 2010 indicated that women's consumption of milk after resistance exercises contributed to an increase in muscle mass and strength, compared to the consumption of carbohydrates that contain the same calories, so milk can be considered A drink that helps promote positive changes in body composition when performing resistance exercises for women.
Rice: Rice is a good source of carbohydrates, and it is low in cost to help gain weight, as one cup of cooked rice weighing 165 grams contains 190 calories, and 43 grams of carbohydrates, so it is a high source of calories, which means that you can get a large amount of it. Easily higher in carbohydrates and calories than a single serving of rice, especially for people who have poor appetites, or feel full quickly.
Starches: They are easy and useful options for adding additional calories to the diet, in addition to starches, they are low in cost, and it is always advised to choose healthy sources of starchy carbohydrates, such as quinoa, oats, corn grains, buckwheat, potatoes, sweet potatoes, squash, And winter root vegetables, beans, and legumes. It should be noted that potatoes and other sources of carbohydrates not only provide the body with calories to help gain weight but also increase glycogen stores in the muscles. Which is the main fuel source for most sports and activities, and many sources of carbohydrates provide important nutrients, fiber, and resistant starch that can help feed gut bacteria.
Nuts and seeds: Nuts and seeds contain polyunsaturated fats that add healthy calories to the diet, such as almonds, walnuts, cashews, sunflower seeds, flax seeds, and pumpkin seeds. A handful of roasted nuts and seeds can be eaten as a snack, or sprinkled on. On top of ice cream, yogurt, and salads. As for people who do not prefer to eat nuts, they can eat nut butter. A tablespoon of peanut butter contains about 100 calories.
Avocado: Avocado is a rich source of monounsaturated fatty acids that are good for health. It also contains vitamin K, potassium, and fiber. One avocado contains more than 200 calories, so it is a good option for adding healthy calories, as avocado slices can be added. to sandwiches, dips, and salads.
Healthy oils: Adding fats to food is an easy way to add calories, but you must make sure to choose fats and oils that are beneficial to the body, such as olive oil rich in healthy monounsaturated fats, and olive oil can add calories and a delicious flavor to pasta, bread, and vegetables, Canola oil is also a rich source of omega-3 fatty acids and monounsaturated fats, and it is suitable for use as cooking oil. Walnut oil is also a healthy option, it has a mild flavor and is suitable for seasoning salads.
Red meat: Eating red meat helps build muscle and gain weight, as steaks contain leucine and creatine, which are useful amino acids that play an important role in enhancing muscle mass. Red meat also contains proteins and fats, which promote weight gain. Eat red meat in moderation, and it should be noted here that low-fat cuts of red meat are healthier for the heart than fatty cuts.
Cheese: It is a good source of fats, proteins, calcium, and calories, so eating it may be beneficial for weight gain.
Eggs: which is a good source of protein, healthy fats, and many other nutrients. It should be noted that most of the nutrients are concentrated in the egg yolk.
Harmful foods that cause weight gain :
As mentioned previously, relying on high-calorie foods full of saturated fats and sugar is not the right way to gain weight, as it is not recommended to eat fast food, such as potato chips, sugary soft drinks, donuts, and candy, which will lead to weight gain, but it is a source of weight gain. In an unhealthy way, this weight will often be concentrated around the abdomen, which increases the risk of diabetes and heart disease. Instead, it is recommended to eat healthy foods that build muscles, such as protein-rich foods.
Although eating fast food leads to weight gain, it will not meet the body's nutritional needs, and therefore it is advised to add healthy calorie sources, and there will be no need to radically change the diet. As mentioned earlier, calories can be increased by adding nuts, seeds, cheese, fruits, and healthy side dishes.
Tips for gaining weight:
Following some tips can help you healthily gain weight, and we mention the following:
Increase the number of meals:
Many people who suffer from thinness feel full quickly, and to solve this problem, it is possible to eat five to six small meals during the day instead of two or three large meals.
Choose foods rich in nutrients:
Which should be part of a healthy and comprehensive diet, such as choosing bread made from whole grains, fruits, vegetables, dairy products, low-fat protein sources, nuts, and seeds.
Avoid drinking liquids before meals:
Some people find that drinking liquids before meals reduce appetite, and in this case, it may be better to consume drinks with the meal itself, and liquids can be drunk 30 minutes after the meal, and not with it, and this varies according to each person and what he finds appropriate for him.
Drink liquids as snacks:
You can drink high-calorie liquids at the time of the snack instead of eating snacks between the main meals. You can drink fruit juice instead of water, and you can drink a milkshake that contains fruits, nuts, and whole milk, and you can also add nut butter, avocado, and other healthy and calorie-rich ingredients at the same time, which helps to gain weight.
Lifting weights and improving strength:
Strength and weightlifting exercises are necessary steps to ensure that the extra calories that a person consumes are used to build muscle rather than accumulate in fat cells only. It is advised to focus on lifting weights at a rate of 2-4 times a week and try to increase weights over time. With a sports coach for new people.
It should be noted that people who suffer from skeletal problems or other health problems are advised to consult a doctor before starting exercise.
Also, people who suffer from underweight as a result of eating disorders should not exercise unless the doctor asks them to do so.
Physical activity is important for health, muscle strength, balance, and flexibility, but people who suffer from thinness are advised to reduce cardio exercises. The extra calories that the person ate to gain weight, and the specialists can help develop a healthy and safe exercise plan for the person depending on his current weight. Strength, and flexibility exercises.
Thinness:
Thinness is defined as low weight for age in children and a decrease in body mass index to less than 18.5 in adults. It may occur as a result of not eating enough food, previous nutritional deficiency, or as a result of poor health. Significantly in health, people with severely underweight are more likely to suffer from osteoporosis, decreased muscle strength, lower body temperature than normal, and immunodeficiency, so it is important to consult specialists to develop a plan and diet that helps to gain weight healthily, while It suits each person's choices and preferences.
