Tips To Gain Weight.
Some people want lose fat and some want gain weight today we are sharing Healthy and easy tips for those people who want gain fat. |
| gain weight using our healthy tips |
2nd. Avoid getting more than 2 hours without eating
3rd. Eat slowly and chew your food goods. This favors digestion;
4th. Prefer carbohydrates. Pasta and bread are great sources of energy. Prefer the breads, they are also nutritious and rich in fiber and B vitamins that keep the energy levels in the body and leave the skin soft and glowing eyes. Try increasing the snacks with whole grains, flour, milk, oats, etc..
5th. Take whole milk / whole milk Beat powdered milk, plus fruit and snapshots (sustagem, Sustacal, sustain, supligen) / Add whole milk powder in soups;
6th. Do not abuse the sugar or chocolate as they contain a lot of cholesterol.
7th. Prefer juicy fruits (such as avocado, mango, strawberry, banana, etc.).
8th. Even if you are not hungry, eat something to eat besides salads.
Add raisins, nuts, crackers, in salads as well as increase with elaborate sauces;
9th. Gradually increase the amount of food at meals, to increase the storage capacity of the stomach.
10. Avoid eating any food, before main meals, this can affect your appetite.
11. Do not make large dishes, you're the type who only look large portions already feel satisfied. Put a small amount on your plate and repeat.
12. Make dishes beautiful, colorful and attractive (the appearance of food exerts much influence on appetite).
13. Consume fiber, as well as facilitate the transit of food in the gut, among other benefits they bring to decrease cholesterol absorption;
14. Drink plenty of water during the day, at least 8 glasses.
15. Avoid consumption of fried food and during food preparation, prefer oils rich in polyunsaturated fat (eg, canola, sunflower and corn). Use olive oil in salad is recommended because it is rich in monounsaturated fats, these oils help prevent cardiovascular disease.
16. Weight training also helps to gain weight, but always with guidance and never so exaggerated.
The diet should favor the formation of adipose tissue and muscle, and to prescribe such a regime hypercaloric easy to perform. The power supply should start with small volumes that will be increased as tolerated by the patient.
Carbohydrates are energy efficient, are deposited in fat in the body part, saving proteins, have high digestibility and moderate value of satiety, which facilitates its administration in larger quantities. For these reasons are fundamental nutrients in a diet to gain weight.
Protein should be prescribed in moderate amounts to avoid overloading the liver and kidney functions, and because they have a high satiety value.
Fats, in turn, comprise the scheme in small amount because of its high value of satiety and reduce gastric secretion and motility. The water should be ingested in large quantities, but outside of meal times, not to disturb the gastric function.
High Calorie Diet For Weight Gain.
Breakfast:1 large glass of whole milk or 1 cup of plain yogurt
2 slices of bread or 4 crackers, toast or 4
water and salt or 1 cup of whole grain
1 large slice of white cheese or 1 slice of mozzarella or medium cheddar cheese 1 tablespoon cream cheese or reduced-fat
Average 1 slice of lean ham or turkey breast
1 fruit or juice
Morning snack:
1 large glass of milk or yogurt or fruit juice or vitamin fruit
4 saltine crackers or toast 4
Lunch:
1 bowl of raw salad
4 heaped tablespoons of cooked vegetable
6 tablespoonfuls of rice or pasta or 3 medium potatoes or cassava 2 or 3 small parsnips
1 scoop of beans or lentils or 4 tablespoons of peas or green beans
1 large piece of lean beef, chicken or fish, or 2 boiled eggs (egg consume no more than 2 times a week if you have no problem with cholesterol)
1 slice of plain cake or 1 fruit (banana / avocado / grape / mango)
Afternoon snack:
1 bowl (250ml) milk with whole grains and chopped fruit (apple and banana) and honey
Dinner:
diet to lunch
Supper:
1 large glass of milk or yogurt
2 slice of bread or 1 cup of whole grain
1 large piece of white cheese or 1 slice media
mozzarella or cheddar cheese
1 fruit
