How to be fattened in one week

Written By The HealthMeth Team - Updated On Saturday, March 13, 2021 6:00 PM

Thinness

In light of the growing interest in obesity as a disease age and serious consequences, people overlook what the thinnest and lack of heavy weight of risk, and can determine whether a person is thin or not by what is known as index mass body , as a person is considered thin if His BMI is less than 18.5. [1]


Healthy ways to gain weight

To gain weight at a rate of 0.5-1 kilograms per week, a person should increase his consumption of about 500-1000 calories per day, [2] and among the healthy ways to gain weight: [3]
  • Eat more calories than the body burns: A person must eat more calories than his body needs for them, so if a person wants to gain weight slowly and steadily, he must increase 300-500 calories more than he burns daily, and if he wants a rapid increase in weight , It should increase 700-1000 calories over his daily needs.
  • Eat a lot of protein: Protein is the most important nutrient that contributes to healthy weight gain, and protein is the building block for muscles, as obtaining calories from a protein source in large quantities leads to an increase in muscle structure away from storing them in the form of fat, but it is worth noting That it may lead to a feeling of fullness quickly, and for weight gain it is recommended to take 1.5-2.2 grams per kilogram daily. Examples of high- protein foods are meat, fish, legumes, eggs, and many more.
  • Eating high-calorie foods and increasing the use of spices and sauces: It is worthwhile for those trying to gain weight to eat energy-rich foods such as avocados, oats, potatoes, dark chocolate, whole milk, and others, in addition to increasing the use of spices and sauces, so the more delicious the food, the more a person eats for him.
  • Weightlifting: is a weight - bearing is very necessary while trying to gain weight; This is to ensure that the excess calories consumed by the person are transferred to muscles and not fat, and it is recommended to go to the gym twice or 4 times a week to carry weights, while trying to gain weight and size over time.
  • Avoid drinking water before meals: because water enhances the feeling of satiety, which reduces the amount of calories consumed.
  • Using a larger food plate: It is necessary to use a larger food plate when you want to gain weight, because small plates automatically make a person eat less.
  • Adequate sleep: as the sleep enough is very important to build muscle growth.
  • Eat proteins first, then vegetables: It is appropriate for someone trying to gain weight to start his meal with protein, and postpone eating vegetables.
  • Quitting smoking: Quitting smoking usually leads to weight gain.


Foods that contribute to weight gain

Weight gain can be done in a healthy way by eating certain foods that increase weight and contribute to building muscle , including the following: [4]

  • Home-made protein drinks: Consuming protein drinks is a quick way to gain weight, and they usually provide the body with 400-600 calories, and they contain many vitamins and minerals, and an example is adding two cups of milk with a berry and vanilla shake that requires mixing a cup of Fresh or frozen berries with ice, a cup of high-protein yogurt, and one scoop of vanilla-flavored whey protein.
  • Milk: contributes to the milk in the weight gain, and muscle building; It provides the body with protein, carbohydrates, and fats, and is a good source of calcium, vitamins and minerals.
  • Rice: Rice is a high-calorie food, and it is an easy to consume and digest carbohydrate source.
  • Red meat: Red meat is one of the best muscle-building foods. They contain the amino acid Leucine, which is important for stimulating muscle building .
  • Potatoes and starches: Potatoes and other starches such as oats and corn provide the body with calories, and they also increase the stores of glycogen in the muscles.
  • Dried fruits: Dried fruits contain amounts of calories, in addition to containing antioxidants, and fiber.
  • Avocado is the fruit of the avocado is rich in healthy fats, also contain vitamins, minerals, and fiber, it provides the fruit of large avocado weighing 200 grams body 322 calories, 29 g fat, 17 g fiber.
  • Cheese: Cheese is a good source of protein and fats, and it is a high-calorie food.


The risks of thinness

There are many health risks associated with being thin and severely underweight, some of them are listed below: [1]

  • Malnutrition: as a person who is underweight can be malnourished ; This is because he does not eat healthy foods and the main nutrients enough to nourish his body, and among the most important symptoms of malnutrition is feeling tired, the inability to fight diseases, the occurrence of menstrual disorders in females, hair loss , or dry skin, or dental problems .
  • Immunodeficiency : Several recent studies indicate a relationship between thinness and persistent infection.
  • Increase the possibility of surgical complications: Being thin can negatively affect the speed of wound healing for a person, and the possibility of complications increases when a person undergoes surgery.
  • Osteoporosis: Thinness increases the risk of low bone density and osteoporosis.
  • Infertility: A lack of weight acute when women can cause the interruption of menstruation , The menstrual cycle or interruption of disorders indicate ovulation stops , has stopped ovulation chronic occurrence of infertility causes.
  • Delayed growth in children: The child's brain needs many nutrients to grow perfectly and properly, and therefore thinness and malnutrition may affect the development of the child's brain and cause a delay in its growth.
  • Anemia: Severe weight loss and the body not getting what it needs from iron, vitamin B12, and folic acid can cause anemia . [5]


References

  1. ^ A b Janna Young (17-4-2017), "6 Health Risks , Of Being Underweight" , Www.healthline.com , Retrieved 27-11-2017. Edited.
  2. "This Is How Long (And How Much Food) It Takes To Gain Weight" , www.huffingtonpost.com.au , Retrieved 19-12-2017. Edited.
  3. Kris Gunnars (23 Oct 2016), "How to Gain Weight Fast and Safely" , www.healthline.com , Retrieved 16-12-2017. Edited.
  4. Rudy Mawer (13-9-2017), "The 18 Best Healthy Foods to Gain Weight Fast" , www.healthline.com , Retrieved 16-12-2017. Edited.
  5. "Healthy Ways to Gain Weight If You're Underweight" , www.familydoctor.org , 3-2017, Retrieved 16-12-2017. Edited.