If you want to gain weight, here we recommend nutritional rules for this group of people, by following these rules they can increase their weight in a healthy way.
Do you need to gain a few kilos to join a sports team, improve your health, or just want to get fatter? Most people want to lose weight, but you can add some weight to your waistline by flipping or changing some basic nutrition rules. However, many fail to understand how difficult it can be to gain weight quickly. Fortunately, gaining weight is completely internal and does not require a lot of effort and high cost; Some basic calculations and lifestyle changes can produce effective and surprising results.
The first part; Eating to gain weight
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Determine how much more you need to eat to gain one kilogram.
To add one kilogram, you need to add 3,500 calories more than your resting metabolic rate (RMR).
. Calculate your metabolic rate. The resting metabolic rate is the daily caloric intake that your body needs to maintain its current weight. The Mifflin–St. Jeor to calculate the fuel index and the resting speed:
RMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) + x
Weight (kg) times 10 plus 6.25 times height (cm) minus 5 times height (years) plus X. This X is 5 for men and negative 161 for women.
. Know that this formula calculates how many calories you will burn if you rest all day. On a typical day, you probably burn a few hundred calories more than your RMR. This is just a rough estimate to start your weight gain diet.
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Consider your daily activity level.
Since you won’t (hopefully) be in bed all day, you should consider the calories you’re burning through activity. Once you’ve calculated and obtained your RMR, use the Harris Benedict* formula and BMR to determine your total daily calorie needs based on your activity level. To determine your daily calorie needs, multiply your BMR by the activity factor that suits you.
* [ BMR= 655 + [9.6 x Weight(kg) ] + [1.8 x Height(cm) ] – [۴.۷ x Age برای زنان
[ BMR= 66 + [ 13.7 x Weight(kg) ] + [ 5 x Height(cm) ] – [ ۶.۸ x Age] For men
. If you are sedentary (do little or no exercise): BMR times 1.2
. If you have light activity (light exercise one to three days a week): BMR multiplied by 1.375
. If you are moderately active (moderate exercise 3 to 5 days a week): BMR multiplied by 1.55
. If you are very active (hard exercise 6 to 7 days a week): BMR times 1.725
. If you are too active (very intense exercise and physical work or 2x training): BMR times 1.9
. For example, a 19-year-old woman whose BMR is 1366.8 calories, is moderately active, exercises 3 to 5 days a week, should multiply 1366.8 by 1.55, which will result in 2118.5 calories. This is the number of calories he should add to his diet. Now that you know how many calories your body burns per day, you can calculate how many calories you need to add to gain weight.
If you don’t want to deal with this formula personally, we suggest that you know your BMR and know your daily calorie needs by referring to the basic metabolism measurement page.
. Set your goal at half to one kilo per week. More than this, it can cause a cycle of rapid weight gain and loss, in which you gain and lose weight quickly.
. First, try adding 500 calories a day to your diet. For example, if you need 2,300 calories a day to maintain your current weight, try eating 2,800 calories a day. During a week, it should reach 3500 calories, which will lead to weight gain of half a kilo.
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Eat three meals a day, with two snacks.
Eating on a regular schedule can help you make sure you’re getting enough calories each day. Consider a nutritious and complete breakfast, lunch and dinner, along with two snacks between main meals.
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Focus on nutritious foods.
You don’t have to eat only high-fat foods to gain weight. In fact, if you adjust your diet to include denser foods and extra seasonings, you’ll gain weight more consistently and correctly. Consider these options:
. Drinks – protein shakes, juices or whole milk. Avoid diet sodas.
. Breads – Hearty and healthy breads such as multigrain bread, oat bread, black bread and rye bread are more nutritious than white bread. Cut into thin slices and spread peanut butter, jam, honey, hummus (a common dish in the Middle East made from cooked chickpeas mashed with olive oil, lime juice, salt, garlic and tahini) or cream cheese.
. Vegetables – Look for starchy vegetables (potatoes, green peas, corn, carrots, squash, beets). Avoid vegetables that are more juicy (broccoli, cauliflower, zucchini, green beans, cucumber).
. Fruit – instead of juicy fruits (oranges, peaches, plums, berries, watermelon), choose dense fruits (bananas, pears, apples, pineapples, dried fruits).
. Soup – Instead of watery soups, choose healthy and nutritious creamy soups. If you have a problem with edema (swelling) or high blood pressure, you may want to avoid ready-made soups that are high in sodium.
. Added oil – When you cook, add some oil to your food. The healthiest oils are unrefined (virgin and pure) oils such as olive oil, coconut oil, canola oil, palm oil, and of course butter. Oils that are less healthy but still acceptable sources of oil are those that are high in omega-6 fatty acids (inflammatory oils) such as safflower, sunflower, and peanut oils. Unhealthy oils that contain trans fats include canola oil and soybean oil (also called vegetable oil).
. Multiple Snacks – Eating snacks that are delicious and high in calories, such as sugar-free biscuits, pita bread, and any other source of carbohydrates, is a great way to increase your calorie intake. Some good high-calorie foods are: guacamole, olive oil, cream cheese, hummus, butter, nut butter, sour cream, cheese slices, and mayonnaise. For more calories, you can combine these with ground meat, such as chicken or fish.
. Supplements – Some nutritional supplements are specifically designed for weight gain. Check out products and brands that are recommended for people who suffer from conditions that lead to weight loss, such as chronic inflammatory bowel disease or hyperthyroidism.
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Avoid trans fats.
Trans fats can increase belly fat, and also cause unhealthy insulin production. Avoid margarine, shortening, packaged foods, and processed meats.
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Eat more protein.
A lack of protein in your diet can cause you to lose body mass, even if you’re eating a lot of calories. Foods to consider:
. Boiled soybeans
. Whey or soy protein powder
. Peanuts or peanut butter
. Steak or hamburger
. chicken and chicken
. tuna fish
The second part of building muscle to gain weight
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Start lifting weights.
Gaining weight by lifting weights will not only convert your excess weight into lean body mass, but it will also stimulate your appetite. Before you begin, consider these points:
. Added muscle increases your metabolic rate, so you need to consume more calories to maintain or gain weight.
. During the first month of lifting weights, if you stick to your plan, you may experience tremendous gains. However, after the initial stage, expect this trend to remain constant (what is called the line level in the bodybuilding world). You can overcome this by reassessing your weight and muscle mass while changing your diet towards eating more foods and heavier weights.
. When you start a new exercise program, you will often experience severe muscle soreness, which is called DOMS (delayed onset muscle soreness). This pain is completely normal and should not prevent you from continuing your weight training program. This pain lasts for 3 to 5 days.
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For maximum muscle building, lift heavy weights.
To develop body (or large muscles) you should lift weights that are as close as possible to your maximum strength.
. The weights should be so heavy that after 12 or 13 repetitions you can no longer hit that weight (or your body is unable to lift the weight again).
. Use forced repetitions. With the help of an assistant coach, you can do 2 or 3 more moves after the breaking point. Forced repetitions increase the stress on the muscle fibers and by placing more load on the target muscles, forcing them to work harder than usual. Ask your training partner to help you lift the last weights.
. Increase the weights as soon as necessary. If you can lift a weight 15 times without failure, then you need to increase the weight. It is important to maintain a gradual progression of weights so that you can delay the alignment line.
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Supplement your diet with more protein.
A high-protein diet can help you gain mass while you put on weight. Try to eat a meal full of protein after exercise.
. Avoid the “lean protein diet,” which involves excessive physical activity combined with a diet focused exclusively on lean protein. Make sure your diet has enough fat.
The third part of troubleshooting
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Don’t expect to gain weight simply by eating more.
The way your body fat is distributed is largely determined by your genetics and cannot be changed by diet alone. If you usually gain weight in the stomach area, but you want this weight gain to be in your hips, your best bet for success is to strengthen and shape your gluteal muscles instead of trying to eat more.
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See a doctor.
If you can’t gain weight despite doing the above methods, make an appointment with your family doctor. You may have a disease that prevents fat absorption or muscle building in your body.
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Weigh yourself at the same time every day.
Your weight can fluctuate throughout the day, try to set a time and get on the scale at the same time. Many people prefer to weigh themselves first thing in the morning after waking up, before eating breakfast.
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Avoid overeating.
It has been shown that the cycle of overeating and undereating has negative effects on the amount of insulin and glucose and also causes serious damage to the metabolism process in the long term. Instead of gorging yourself in one meal in order to consume as many calories as possible, try to spread this amount throughout the day.
Hints
. Do not work the same muscle group on consecutive days. Your muscles grow at rest, so try to work the same muscle group every other day.
. When lifting weights to gain weight, try to do 6-8 reps per set. Rest for three minutes between exercises, drink plenty of water before and after each exercise.
. Eat more nutritious and fattening foods and eat more calories than you are supposed to.
. If you have a certain medical condition, such as depression or diabetes, it may affect your ability to gain weight.
. Make sure you are aware of your daily calorie intake and if you lift weights you know approximately how many calories you are burning.
. Eating junk food is not a healthy way to gain weight; Maintain a balanced diet.
. Drink plenty of water. Having enough water is very important for your body, especially as your body is changing.
. Always do your best to eat healthy, even if you’re trying to gain weight, watch what you eat.
. Eat before lifting weights. Muscle needs nutrients and proteins to build. Lifting weights before eating can even make you slimmer.
. One of the important qualities we must have is self-sacrifice, which is achieved with patience and discipline. With this trait, we can achieve the healthy body that we aim for.
. To view the calories of different foods, refer to this page: Food calories
Warning
. If you decide to gain weight with fat, be very careful not to overdo it. Because it can lead to heart diseases, type 2 diabetes, and various other diseases. which may ultimately shorten your life span.
. Rapid weight gain can cause stretch lines or other skin damage.
. Eating too much of one food can be particularly harmful to health. Make sure you have a balance of meat, legumes, and vegetables.
. Overeating can cause bloating, abdominal pain or colic.
