The 3 Best Things to Eat for Healthy Weight Gain

Food gives your body the energy it needs – this energy is measured in calories.

More calorie foods have more energy in smaller portions and can help you win or maintain body weight.

However, The quality of calories is as important as quantity. For example, the consumption of 90 calories of a banana leads to different metabolic effects on the body than to consume 90 calories from a soda box.

There is Three main categories of high -calorie foods – here is what you need to know about how to add to your diet to promote safe and healthy weight gain.

Carbohydrates are the main source of energy of the body. They provide four calories per gram and should represent 45 to 65% of all the calories you eat.

Fiber is a complex carbohydrates, and it is essential for intestinal, heart, metabolic and immune health. Whole grains, beans, legumes and fruits are large sources of fibers and provide lasting energy.

Grains

Grains include wheat food, such as bread and pasta, as well as rice, buckwheat, quinoa and oat. Here are how many calories you can get from different types of grains:

• Half cup (76 grams) of cooked spaghetti pasta: 118 calories
• Half cords (92 grams) of cooked quinoa: 111 Calories
• Half cup (79 grams) of cooked rice: 102 calories
• Half cup (117 grams) of cooked oat flour: 83 calories
• A slice of whole wheat bread: 82 calories

Refined grains such as white bread, white rice and cereals often lack fibers, B vitamins and iron, so eat whole grains – including wheat bread, brown rice and oats – for a healthier option.

Beans, peas and lenses

Beans, peas and lenses have both carbohydrates and plant proteins, which means that they are rich in calories and nutrients. The calories of certain beans, peas and lenses include:

• Half cup (82 grams) of cooked chickpeas: 135 calories
• Half cup (100 grams) of cooked lenses: 115 calories
• Half cup (86 grams) of cooked black beans: 114 calories
• Half cup (80 grams) of cooked green pea: 67 calories

Fruits and vegetables

Fruits and vegetables provide calories, fibers, vitamins and minerals. Some fruit and vegetables rich in calories include:

• A lawyer: 240 calories
• Five fresh figs: 185 calories
• A cup of grapes: 119 calories
• A large banana: 102 calories
• A museum squash cup: 82 calories
• A cup of carrots: 53 calories

The protein consists of amino acids, which are involved in the production of muscles, hormones and enzymes, as well as cellular repair and development.

The minimum protein intake recommended is 0.8 gram per kilogram of body weight for adults. This means that an adult of 170 pounds should have about 62 grams of protein per day.

Optimal protein intake varies from person to person. If you are pregnant, breastfeeding, you regularly engage in physical activity or if you get back from an injury, you may need more protein.

One gram of protein provides four calories. However, Protein is a secondary energy source; His main work is to develop muscles. If you want to gain weight, it is important to eat enough calories from other sources, such as carbohydrates, Thus, your body can use proteins to develop muscles rather than providing energy.

Some protein sources include meats, eggs, dairy products, tofu, beans, legumes, nuts and seeds.

Eggs and meats

Eggs, red meat, poultry and fish contain high quantities of protein and fat; Thus, they are rich in calories. Here is the number of calories that each type of food can provide:

• A large egg: 72 calories
• 3 ounces (84 grams) of ground beef of 30% cooked: 204 calories
• 3 ounces (84 grams) of cooked salmon: 195 calories
• 3 ounces (84 grams) of cooked chicken breasts: 150 calories

Dairy products

Dairy products provide proteins, fats, calcium and can be higher in calories. It is recommended that adults consume 3 cups of dairy products per day. Here is the number of calories that different dairy products can provide:

• 1 cup of Greek yogurt: 230 calories
• 1 cup of whole milk: 149 calories
• Half (14 grams) of cheddar cheese: 58 calories

To nine calories per gram, The fats offer the highest energy per gram. Fat is necessary for the structure and cellular function, the production of certain hormones and the absorption of vitamins soluble in fats such as vitamins A, D, E and K. FAT also helps to protect your organs and regulate body temperature.

There are different types of fat: Saturated and unsaturated fats. High intake in saturated fat can increase the risk of heart disease.

The majority of your fat consumption should come from unsaturated fats Called polyunsaturated and monounsaturated fatty acids. These healthy and healthy and healthy fats are in:

• Nuts of nuts and nuts: There are a lot of healthy nuts rich in calories. For example, half an almond (14 grams) contains 85 calories, and a tablespoon (16 grams) of almond butter provides 103 calories.
• Seeds: Pumpkin seeds, sesame seeds, chia seeds and flax seeds are all good options. A halfon (14 grams) of chia seeds provides 69 calories.
• Non -tropical liquid oils: These include olive, canola, carthame and sunflower oil. Each tablespoon of oil contains approximately 120 calories.
• Fish: Some fish, such as salmon, herring and sardines, contain more fats (including omega-3 fatty acids). A portion of 3 ounces of salmon provides 170 calories, and a box (3.75 ounces) of sardines contains 191 calories.

Although most animal -based foods contain saturated fatty acids, they also provide other essential nutrients such as proteins, vitamins and minerals. It is possible to avoid this by buying lean meats or fatty dairy products, however, these products are lower in calories.

If you want to reduce your intake of saturated fat while consuming animal -based foods, you can limit fast restaurants, fried foods and certain processed foods.

When you add more calories to your diet, there are three main factors to consider: The source of the calories, the speed with which you add the calories and how much you add.

Make sure the food source is healthy

All foods rich in calories are not just as nutritious – some contain simple carbohydrates, sugar, trans fats and sodium, while others contain complex carbohydrates, fibers, proteins and healthy fats.

Foods rich in calories but low in nutrients – such as ultra -transformed foods – can increase abdominal fat, blood lipid levels and cardiovascular risk.

SO Opt for foods rich in nutrients On foods rich in calories and low nutrients such as sodas, candies, fried foods and fast food.

Read the nutrition labels and ingredients for more information on nutrients by portion.

Increase your contribution gradually

A recent study has shown that athletes who added 500 calories to their daily diet won an average of 0.2 kilogram per week.

Considering that athletes have higher energy needs than most people, An addition of 300 to 500 calories will probably promote weight gain in most people.

But when you incorporate more calories into your diet, do it slowly. This guarantees that you are taking the amount of weight you and your health care provider discussed.

Know your calorie needs

Caloric calculators can estimate your calorie needs according to your age, body weight, level and level of activity.

However, calculators are not always accurate; Calories need a change based on genetics, lifestyle and the environment.

Your health care provider can guide you on your calorie needs Based on many other factors, a calculator cannot put in the equation.

Weight loss is more pronounced in the media, however, research after 40,000 in five countries (including the United States) revealed that around 10% of men and 5% of women tried to gain weight for a period of one year.

In addition to focusing on calorie foods, there are other useful tips to help you gain weight:

• Plan your meals a watch: This guarantees that you do not lack time to prepare a meal.
• Have a catering schedule: Some people forget to eat, which may be due to a low appetite. Having a food schedule can help you avoid jumping meals.
• Eat more frequently: Eating big meals in a single session can be difficult on digestive and metabolic systems, so try to eat smaller meals throughout the day.
• Start strength training: It has been shown that strength training increases muscle mass, which can increase your overall weight. Aerobic activities such as race, swimming and dance can also stimulate muscle mass.
• Prioritize sleep: Research has shown that shorter sleep time is associated with weight insufficiency in the elderly.
• Do not weigh yourself too often: Your body weight fluctuates throughout the day and the week, and that’s normal. It is better to weigh yourself once a week to see the changes.
• Be careful with “weight gain” products: Many products marketed such as quick remedies for weight and muscle gain may contain illegal compounds. The Food and Drug Administration warns against illegal weight gain products sold online.

In addition to the calorie contribution, Underlying health problems can also affect your weight. Visit a health care provider if you:

• I cannot gain weight despite the follow -up of a caloric diet for a while
• Has weight even if you haven’t changed anything in your nutrition or lifestyle
• Check your diet (such as restriction or overeating) to feel better when you go through emotions or negative situations

Your health care provider can also help you determine your optimal body weight. Body weight is also not always a reliable indicator of the state of health, so you and your health care provider should discuss what can be best for you.