Contents
Diet tips
Eat breakfast in two portions
People may feel full after eating soup, salad and a small amount of the main dish, and this means the lack of supply of calories to the body, and thus the possibility of losing weight, so breakfast must be eaten in two stages separated by performing the Maghrib prayer, so that the stomach is ready to eat the main dish, so that it includes The first stage deals with dates, salad, and soup, while the second stage is where the main dish is eaten. [1]
Eating the pre-dawn meal
Be sure to eat the appropriate suhoor that provides the body with the necessary calories. To keep it in better condition, because eating breakfast alone does not meet all the nutritional needs of the body, for example, a plate of processed beans can be eaten with an ample amount of olive oil added to it, with a small loaf of brown bread, and a few olives, with a cup of milk or juice fruits. [1]
Eat a light meal between breakfast and the pre-dawn meal
You can eat thyme manoucheh with a cup of yogurt, or eat a plate of hummus with a cup of juice, or a cheese sandwich with a cup of milk, and it is preferable to eat sweets after this snack and not before, in order to reach satiety of useful foods first. [1]
Exercise
Some sports work to increase body mass, such as: push-ups, and lifting weights up, taking care to use the heaviest weights without causing harm, as the goal of this type of exercise is to increase muscle growth, and the benefit can be doubled by eating foods Rich in protein and calories in conjunction with exercise. [2]
General tips for gaining weight
There are some general tips that help in gaining weight, namely: [3]
- You should eat more energy-rich foods, such as: nuts, dried fruits, full-fat dairy, whole grains, meats, and dark chocolate, as these foods are nutritious and may force a person to continue eating even if he is full.
- It is recommended not to eat more vegetables if you want to gain weight, because it reduces the space left for energy-rich foods.
- It is preferable to add sauces or spices to foods, because they add delicious flavor, and thus stimulate eating a larger amount of food.
- Eating protein foods: Protein is one of the most important elements for maintaining a healthy weight, as it is the main component of muscle, and without protein intake, excess calories will turn into fat, but it should be noted that more protein intake may weaken appetite and reduce the feeling of satiety, so it is recommended to eat protein With a specific ratio of 1.5-2.2 grams of protein per kilogram of body weight, and among the most important protein-rich foods: meat, fish, eggs, and dairy products, and some protein supplements can be taken.
- Drink milkshakes, which are rich in protein, carbohydrates and calories.
References
- ^ A b t "AVOID LOSING WEIGHT IN RAMADAN" , Www.nestle-family.com , Retrieved 4-1-2018. Edited.
- ↑ Jane Hurst, "8Tips to Gain Weight" , www.lifehack.org , Retrieved 4-1-2018. Edited.
- ↑ Kris Gunnars, BSc (23 Oct 2016), "How to Gain Weight Fast and Safely" , www.healthline.com , Retrieved 4-1-2018. Edited.
