Many people struggle with the discomfort of having a low body weight , affecting their self-esteem by looking thin. In addition, this can cause health problems such as muscle pain, vision problems and lack of energy.
Gaining weight is not impossible, but it requires work, effort, a lot of dedication, and improving the quality of the food that we are going to consume, which is why in this article we will give you some recommendations to obtain that ideal weight.
Recommendations to gain weight in a healthy way
To gain weight requires patience and effort. It is necessary to carry out physical activities, improve the condition of the immune system, increase the consumption of nutrients of animal origin and develop healthy habits that help us maintain a good size, some tips being the following:
1. Increase Calorie Intake
Food is essential to gain muscle mass. Calorie intake should be increased , which is why it is necessary to have a diet with generous portions of meals and full of nutrients to gain weight and get fit.
Tip: It is recommended to eat 5 to 6 servings a day to gain weight, that is, every 3 hours , including main dishes and snacks.
Food should be rich in vitamins and minerals , which help to gain muscle mass. Therefore, we must try to include legumes, tubers, greens, vegetables, nuts and proteins in our diet . Therefore, it is recommended to cook balanced dishes with generous portions, so that you are completely satisfied.
Note: It is also important to include cereals (oats, rice, barley), seeds ( pistachio , walnuts, almonds), and dairy products ( yogurt , milk, cheese), in our diet to guarantee our nutrition and a good body weight.
2. Consume foods rich in protein and healthy fats
Protein plays a fundamental role if we want to gain weight. This is because it increases the levels of amino acids in the blood, which contributes to the body having more energy and the muscles can regenerate , thus increasing their size.
To highlight: White and red meat, shellfish, eggs, dairy and grains should be consumed . Healthy fats such as olive oil are also necessary , since they help regulate and control hormones. In addition, we must include foods with omega 3 such as fish, dried fruits, nuts and avocado in our diet.
3. Include fruits and vegetables in the daily diet
Fruits and vegetables have valuable properties for the human body, since they have vitamins C, B, D and K , which help improve the immune system , thus allowing the body to withstand all kinds of ailments and the absorption of fat is greater. They can be consumed in salads, juices, smoothies or raw.
Note: These foods should be included in our daily diet and eaten regularly, since some have a high glucose content . Eating 3 servings of fruit and vegetables a day is recommended. They also help stimulate metabolism , thus allowing weight gain and muscle mass development .
In this sense, a study carried out in Venezuela stated that a diet rich in fruits and vegetables is necessary for a healthy diet, since it helps to gain weight and prevent gastrointestinal diseases, heart disease and anemia. (1)
4. Do not consume water before meals
Water helps us to stay hydrated, in good health and to have a healthy muscle mass. In addition, it allows all the organs to function properly, but it is recommended to avoid its consumption before eating, since it reduces appetite.
You should know: Water has a satiating effect that decreases appetite. Food consumption drops and the necessary amounts of calories are not ingested. Drink water 1 or 2 hours before eating , but no more than 300 ml, in this way you can consume the corresponding portions.
5. Add nutritional supplements to meals
Nutritional supplements are known for their effectiveness. These do not replace any food portion. They only help increase the rate of calories and nutrients per day , allowing the process of gaining weight to evolve rapidly.
They also help the body to have more energy . These supplements are ideal for regulating nutritional imbalances and increasing muscle mass. Therefore, we must look for supplements with proteins, vitamins and amino acids.
To highlight: A study carried out on a group of women in Morelos (Mexico), revealed that food supplements increase the quality of life of patients , since they help to avoid diseases , improve cognitive level and eliminate the nutritional deficit of vitamins and minerals. (two)
6. Perform physical exercise on a regular basis
Physical activity is essential, it guarantees that a person’s weight gain is effective . It is necessary to burn fat and calories, but also to transform our muscles. Therefore, you should do exercises at least 3 times a week to get in shape.
Tip: It is recommended to consult a physical trainer, with the aim of having personalized routines according to your needs. Do strength training, this will help your muscle mass grow, gain weight and in turn your metabolism will be faster.
A study carried out in Spain showed that doing strength exercises helps to gain weight, achieve muscle contraction, and increase anaerobic resistance . They also allow improving cognitive and volitional abilities and increasing body weight. (3)
7. Avoid processed foods, sugars and saturated fats
These types of foods should be avoided, since they have a significant percentage of industrialized fat and sugar , which affect a person’s immune system. They can cause heart disease, diabetes, liver problems, obesity, and cancer. It is recommended to replace them with foods of natural origin .
8. Rest properly
Little sleep increases appetite and anxiety. This causes us to consume foods low in minerals and that do not provide properties to our body. It also increases the production of ghrelin and the hormonal system goes out of control. In addition, little rest lowers the resistance and performance of physical activities.
Note: A person should sleep between 6 to 8 hours a day to avoid fluid retention and decrease in muscle mass. On the other hand, the development of cardiovascular and neurological diseases is avoided. Lack of sleep causes leptin imbalance, which causes metabolism disorders .
- A healthy diet guarantees long-term results for those who want to gain weight and build muscle.
- Our food should be every 3 hours , between main courses and snacks.
- Do not forget to include fruits and vegetables in our food.
- Exercising more than 3 times a week improves metabolism and guarantees body mass results in people.
- To gain weight it is necessary to consume proteins of animal origin , since they provide amino acids, calories and energy to improve muscle condition .
- It is recommended to drink plenty of water, but avoid doing so before meals.