If you have experienced a significant or rapid change in your weight, it is important to go through a doctor’s examination in order to get to the root of the disease. Apart from these; Those who are naturally very thin do not necessarily have to force themselves to gain weight if they take regular meals and snacks and have good energy levels.
Although starting to eat high-fat foods in order to gain weight increases calorie intake significantly, it is an unhealthy way. An excess of animal fats can cause negative consequences for everyone, regardless of weight.
Suggestions that can support weight gain
1- Keep a food record for 3 days so you can evaluate how much and how often you eat. In this way, you may notice that you are eating large meals, but then you are hungry for long hours between meals.
2- Caffeine-based coffee, tea and carbonated drinks are appetizing. Notice how much caffeine you get during the day.
3- If you smoke, try to quit, many people prefer to smoke rather than eat.
4- Do not drink anything with meals, fluid intake makes you feel full more quickly.
5- Try to eat snacks every 1-2 hours between meals. Keep snacks that you can carry with you throughout the day.
6- One of the reasons why you cannot gain weight may be partially due to stress. Many people do not want to eat when they are anxious or anxious. Look for solutions if they are at a level that will affect your appetite.
7- You should eat more calories than you spend to gain weight. To gain 450-500 grams per week, you must take an extra 500 kcal per day. However, the situation is a little more difficult for some people, maybe they need an extra 1000 kcal per day to gain weight.
8- Extra exercise rather than extra protein will improve your muscles. Although you need a little extra protein for muscle building, your normal diet will meet this need more. Improve your ability to do more muscle-building exercise by feeding your muscles with healthy carbohydrates such as juice, banana and raisins. Besides, exercising also increases your appetite if it is outdoors.
9- Use more peas, carrots, corn and beets in vegetables. Add cheese, chickpeas, walnuts, raisins, tuna, lean meats, toast, olive oil-based salad dressings to salads. Oatmeal raisin cookie, chocolate pudding, rice pudding, compote, blueberry cake, pumpkin pie, honey cornbread, etc. try.
Take snacks so that you do not skip meals, do not overdo it.
Dried fruits (dates, prunes, figs, apricots, cranberries, raisins)
Hazelnuts and oil seeds (almonds, cashews, sunflower seeds, pumpkin seeds, walnuts, peanut butter, almond butter)
Low-fat granola bars
Low-fat hummus or lentil chips
Fresh fruit / vegetable juices, smoothies (preferably apple, cranberry, grape, pineapple, apricot)
Vegetable fatty vegetable chips
Chocolate chip cookies or cake
Sample nut mix (can be added or removed as desired)
½ cup of almonds + cup of dried apple + cup of dried apricots + ¼ cup of coconut grated + ½ cup of wheat germ + ¼ cup of dates + 2 cups of whole grain cereal + 2/3 cup of raisins + 1 cup of sunflower seeds
*** Mix all of them and store in an airtight container, jar. Divide it into refrigerator bags and keep it with you when going left and right.
An example weight gain menu plan
Morning: Almond and raisin granola / muesli / oatmeal (milk / yogurt) + peanut butter bread + fruit juice
Search: 1-2 handfuls mixed nuts + fruit juice
Lunch: 1-2 slices of cheese sandwich (choose rye / multigrain / whole wheat thick bread) + 1 piece of fruit (banana, pineapple, raisin, dates, dried apricots and other dried fruits) + low-fat chocolate milk
Search: Low-fat yogurt or milk + mixed nuts
Dinner: Meat, fish or chicken / turkey + rice or legume meal or chicken / turkey / minced meat / meat / legume / tofu pasta + sauce salad
Search for: Apple slices with peanut butter or low-fat yogurt