Do you want to learn how to develop a diet to gain weight? Keep reading!
There are people who, no matter how much they eat, do not get fat. To what is due? Basal metabolism. That is, each person needs a different minimum amount of energy for their body to function properly. People who have a hard time gaining weight have a high basal metabolic rate. This means that your body has a high energy expenditure even when you are at rest. Although this is the most common cause of why there are people who do not get fat, there are other reasons that cause thinness such as illness, food intolerances or stress.
Although metabolism is one of the main factors that affects our weight, age, sex, our composition or the physical exercise that we perform also influence.
Diet to gain weight
The most common mistake when you want to gain weight is to opt for processed foods and pastries. Choosing this type of food can be very harmful to health, as it will increase the levels of fat, sugar and cholesterol in the blood. If you want to gain weight in a healthy way, it is best to go to a professional and follow their instructions.
The nutritionist or dietitian will prepare a diet with a high caloric percentage, adding between 20 and 50% more calories than in a normal diet. In a hypercaloric diet you cannot miss these foods that provide healthy calories:
- Nuts: walnuts, pistachios and almonds
- Dried fruits: dates and grapes
- Fruits that contain healthy fats: coconut, avocado, and banana
- Carbohydrates in the form of cereals, pasta, bread and rice
- The egg yolk
Guidelines for gaining weight
To gain weight in a healthy way, the essential thing is to eat 6 times a day. If we do not allow more than 3-4 hours to pass between food and meal, the body will not need to resort to energy reserves. Breakfast is the most important meal of the day and it is essential not to skip it. It is best to eat as soon as you get up or not let an hour go by.
If we eliminate stimulating drinks such as Coca-Cola or coffee, we will prevent the metabolism from accelerating. Instead, it is recommended to drink 2 liters of water a day, although it is preferable not to do it before meals because it is not satiated. Resorting to whole dairy products and occasionally replacing water with a glass of milk or natural fruit juice is another diet guideline to gain weight in a healthy way.