Today I want to talk to you about diet for weight gain. While today many people worry about losing a few extra kilos, there are others that are much less talked about and they are looking for the opposite. That is, they want to gain weight in order to be healthier and feel more comfortable with themselves.
Thin-built people are usually people who have a higher energy expenditure than usual. But genetics isn’t everything, but this is linked to bad eating habits, such as not eating more than two or three times a day or going to bed without eating dinner on the days when you are tired. In addition, people with low weight are usually nervous people and that in times of stress it is difficult to eat and if you have a knot in your stomach.
On many occasions when you try to gain weight you recur to unhealthy foods such as fried pastries or breadcrumbs.
What you do need to do to gain weight is to consume more calories than you spend, by eating a balanced diet. This means that you have to include fruits and vegetables on a daily basis that despite being low in calories they provide essential nutrients for your body.
However, in order to create a calorie atmosphere, the content of healthy fats such as olive oil or nuts should be increased. But above all, what you should never forget is to provide carbohydrates such as bread, pasta or rice in all your meals.
This may seem simple, but eating more can make you feel bloated at some time or too full or uncomfortable, so the most appropriate thing to do is to gradually whet your appetite: in other words, if you are accustomed to consuming 40 grams of rice and want to increase it to 80 grams, a first step may be to increase it to 60 grams.
Being progressive will help you reach your final goal and gain weight without giving up on the road. The same goes for people who aren’t used to breakfast. Many of you tell us that you are not hungry when we get up, but working in the habit of eating breakfast will gradually make your body get used to eating at that time and therefore begin to feel hungry when you wake up. It is also appropriate to eat several meals a day.
You should eat five or six meals to share calories throughout the day and not have to eat big meals. Therefore, the ideal thing is to make a breakfast, a lunch and a dinner and two between hours. It’s even a good idea to have a light snack with a glass of sugar milk before bedtime.
This will help you rest and give you extra calories. Another trick you can use is to increase the caloric value of your dishes and meals. For starters, avoid filling your stomach with undernourished dishes or drinks such as broth or infusions, or salads and vegetables in large quantities. This will reduce your appetite for foods that give you more calories. On the other hand, increase the calories in your dishes without increasing their volume. That is to say, if you make a vegetable cream you’d better add a good olive oil; if you eat a salad you can add some nuts on top and if you cook a fish it’s a good idea to put a sauce on it.
While on this type of diet you can exercise, but try to avoid or minimize the aerobic type of exercise that will increase your calorie expenditure even more and focus on toning exercises that can help you build up your muscle mass.
It is also important that you take a taste for food because it does not have to be a punishment imposed to gain weight. You need to find ways to vary your food so you don’t get bored and have easy and fast food choices for those times when you have little time or desire to cook.
Food is a pleasure and that’s what a person who diets both weight loss and weight gain has to perceive. Finally, think that the ultimate goal is not that you do a diet and then you return to your old habits but that with the diet you do to gain weight, you should incorporate new habits in your daily life like eating several times a day and look for your strategies to deal with those moments when you may lead to weight loss.
For example, we can look for unique dishes for those moments when nerves shut our stomachs. Then you’ll only see one dish instead of two, and mentally it’ll look like less food.
The work of the dietitian-nutritionist in a weight gain diet will be to plan a healthy diet by adapting to your schedules and tastes. In addition, it will give you ideas for your diet to be varied and pleasant and above all to improve your diet in those moments of weakness when you want to eat little. And remember, eating well improves your health.