Weight gain means the increase in body weight. It involves increasing the nutrients like fats, calories, or by body exercise and also increase in the muscles build. Weight gain is needed for people whose immune system and health are a week not for all are gain weight. Weight can gain from a limit if you can gain weight extra than your health this is destroying your immune system and have a risk of disease like a heart attack. Extra weight can gain a cause of high cholesterol.
You can gain weight according to your health that which nutrient contains you for the gain of weight. If you want gain an extra weight than it is difficult for you to lose weight. Doctors usually suggest gain weight are those people whose weight is too less and this can cause a health problem.
How to gain weight:
Weight can be gain to eat and drink more calories. If you want to gain weight balance your diet and take enough calories according to your health. When you start eating so much you can gain weight quickly. You can balance your health and gain your weight by balanced your nutrient diet. Bodybuilder and other athletes are gaining weight by building your muscles. Weight can be gain to eat healthy foods.
Tips for gaining weight:
Some tips are given for gaining weight safely and quickly.
- Eat at least three times in a day this makes you healthy and easily increase the number of your calories.
- Eat enough protein that will help you to build muscles. Eat food that contains high protein like egg, fish, nuts and many more. This will help to you for gaining weight.
- Eat the food that contains high fiber-like carbohydrates and fats. It includes brown rice, beans or many more. It will increase the number of nutrients and calories.
- Uses of butter, milk, yogurt, and fruits will increase calories to gain weight and make healthy.
- Check your weight daily to see that who much you can gain weight.
- Balance your diet. Don’t take too much and too low calories both can cause a problem of diseases.
How much calories need to gain weight:
Calories are important to gain weight and body needs. You need several hundred calories per day. But around the 2,000 to 3,000 calories are required according to your age, height, health and another activity level.
Things to avoid:
There are several things that you avoid gaining weight. Some are the following.
- Don’t avoid cardiovascular exercises like running walking cycling and many more it will help to maintain your health. People stop doing this exercise when they start gaining weight.
- Avoid the use of low vegetable, the food that contains low calories.
- Avoid weight gain quickly. Take the time to gain weight.
Foods that need for gaining weight:
Following are the foods that need you to gain weight:
Milk contains vitamins, minerals, carbohydrates, protein, and calcium. Milk can help you to build muscles. The best time to drink milk is at night. Drinking milk at night is the best time and good for our health.
Rice is best the source of carbohydrate. It Contains 200 to 300 calories in a small amount of rice. It helps to both gain weight and lose weight.
Nuts are a good source of fat like pistachio contain 15g of fats, almonds contain 18g of fats. Nuts are the best to gain weight.
Avocados are the best fruit it contains too many vitamins, minerals like 17 grams of fibers, 322 calories and 29 grams of fats. So it a good source of gain weight and healthy.
Cheese contains fats, protein, calcium, and calories. Yogurt includes in this because yogurt is full-fat and cheese that contains full-fat is good for gain weight.
An egg is good for health and gains weight. It is a good source of vitamin B. it contains low calories and high protein. When you gain weight you need to eat a boiled egg.
- Red meat:
Red meat id a good source of gaining weight it contains both fat and protein. Red meat also helps full to build your muscles strength. Uses of red meat make the heart healthier.
- Dried fruits:
Dried fruits are the best for gaining weight. It is energy-dense and sweet. It contains 36 – 66 % sugar. Dried food is the food that you can eat a huge amount at a time. Don’t eat too much. Raisins dried food is the best to gain weight.
Use the foods that contain starch like potatoes, beans, cereal bars or many others. it helps to the growth of muscles and gain weight.
- Dark chocolate:
Dark chocolate is the best for the gain of weight because it contains a high number of fats and a high number of calories.
You can gain weight according to your health or by balancing your diet and nutrients. Take the right food that needs you to gain weight. Don’t gain too much weight. Eat healthily and take the nutrient properly that your body needs. Gain weight according to your size, height, age or health of the body.