How to gain weight

• Calories needed:The average recommended daily basic needs of calories for a woman is 2000 calories, and 2500 calories for a man, and this average varies according to age, metabolic level, physical activity rate, and other factors, and one of the most important ways to gain weight is consuming an excess of calories that exceeds the need The body, so that the calories consumed exceed the recommended daily basic needs in an amount ranging from 300 to 500 calories, and may reach 1000 calories to gain weight faster, and it is preferable to distribute these calories to the different food groups, namely;Carbohydrates, protein,and fats.
• Consuming an adequate amount of protein:A diet that contains an adequate proportion of protein with regular exercise will stimulate muscle growth, as consuming 0.8 grams to two grams of protein per kilogram of body weight per day can increase muscle mass, which is one of the important factors for increasing muscle mass. Weight in a healthy way,and from foods rich in protein; Meat, fish, eggs, various dairy products, legumes, nuts, and other foods, and the consumption of some protein supplements such as whey protein may contribute to an increase in the amount of protein consumed in the event that protein is not consumed in the appropriate amount from food sources, but it is necessary to consult a nutritionist first.
• Consuming an adequate amount of carbohydrates:That is, the meal contains mainly carbohydrates such as potatoes, bread, rice, pasta, and other starchy foods, and it is good to eat whole grains if possible.
• Eat enough vegetables and fruits:It is recommended to consume at least 5 servings per day of various types of vegetables and fruits, such as broccoli, flower, zucchini, green beans, cucumber, banana, pear, apple, pineapple, and other fruits that contain a high percentage of water such as oranges, plums, peaches, and berries, Watermelon, and all kinds of dried fruits such as raisins, dates, and apricots, which contain a concentrated sugar content that exceeds the content of fruits rich in water.
• Consume an adequate amount of healthy fats:It is important to distinguish between healthy fats, which are usually monounsaturated fats, polyunsaturated fats, and unhealthy fats represented by saturated fats, and trans fats and healthy fats can be obtained from nuts, avocados, and vegetable oils.

Resistance exercises

 Exercising, such as weightlifting, is important to ensure that the excess calories consumed are transferred to muscle rather than being stored in the body as fat. With a qualified trainer in the event of practicing these exercises for the first time or if the body shape requires greater effort, and it is preferable to consult a doctor to ensure that there are no problems in the skeleton or any other health condition, in addition to that it is important to focus on practicing resistance exercises more At this stage, relative to aerobic exercise; Although some types of it may help improve fitness and a sense of health, it may burn all the excess calories that the body needs to build muscle.

Eat more, but take care of the quality

It is preferable to avoid relying on eating foods rich in calories, saturated fats, and sugar such as chocolate, cake, drinks rich in sugar, and other Empty-Calorie Foods in gaining weight, as they contribute to an increase in body fat instead of increasing its muscle mass, which increases the risk of high cholesterol in the blood It is also not the right way to build muscle mass, strong bones, or even tissue restoration after surgery, while healthily gaining weight depends on eating foods rich in beneficial nutrients that the body needs from different food groups, and we mention here some tips to increase the number of calories Correct calories daily:

• Eating small and frequent meals: Eating a meal can be divided between 5 to 6 small meals a day if the appetite is low, and it is good to eat drinks before and after meals, but not during it, in order to leave space for food consumption.
•  Avoid healthy, low-fat products: It is preferable to avoid consuming low-fat or low-calorie products, and instead it is recommended to consume full-fat options.
•  Enhance dishes with high-calorie toppings: by adding some high-calorie foods to the dish; Such as grated cheese, peanut butter, or almonds to whole-grain cakes, or preparing oats or cereals with milk instead of water by adding dry milk, honey, dried fruits, or nuts after preparing the dish, or adding olive oil, olives, avocados, and nuts, And sunflower seeds for salad, mashed potatoes can be prepared with liquid milk and add one to two tablespoons of dry milk.
• Be sure to eat drinks with high nutritional value: As mentioned previously, it is preferable to avoid drinks rich in sugar such as soft drinks, or sweetened tea and coffee, as they are calories that do not carry any nutritional value, which may reduce the consumption of other healthy foods, except for drinks with high nutritional value. Like sugar-free smoothies and additive-free milk.It is worth noting that an increase in the size of the meal or the number of meals does not mean an increase in the consumption of Junk food, as it is preferable to eat healthy foods rich in nutrients and energy that may contribute to weight gain.

An overview of thinness and the need to gain weight

People with very low weight are more likely to suffer from many health problems, so doctors usually advise them to increase their weight, and they can be sure that the weight is within the healthy range by calculating the BMI using height, weight, and age, and if it is less than 18.5, this indicates Underweight It should be noted that this is dangerous. It may indicate a nutritional deficiency, especially if the woman is pregnant, or if the individual suffers from health problems, so it is advised for those who suffer from being underweight to see a doctor or nutritionist to assess his health condition and help them reach the required weight. It should be noted that athletes also, especially those who practice bodybuilding, may want to increase their weight to build muscle.

Meals that help you to gain weight