Fattening diet: ideal menu and tips for healthy weight gain

Many women are always struggling with the scales because they are overweight. But there are also those who, on the contrary, would love to gain a few pounds to improve their body and self-esteem.

Also read: Diet to gain weight Diet to gain muscle mass Carbohydrates and proteins help you gain lean mass

Nutritionist Paula dos Santos Ribeiro explains how the body of those who have difficulty gaining weight works . “Some women are very thin due to genetics, the whole family can be like that. But there are still those who can’t eat properly or just don’t like to eat. And there is also the case of those whose work is very hard, with high energy expenditure, giving no chance for weight gain “, he says.

For those who are under ideal weight , she recommends the consumption of nutrients every two hours and with smaller volumes, although caloric. “Bulky meals end up leaving them stuffed, causing them to skip the next time. Many fibers, in turn, can generate great satiety and decrease appetite. To increase the amount of calories, without increasing the mass, add, for example , powdered milk to liquid milk “, he teaches.

And contrary to what many people think, physical exercises are also essential. The most suitable for very thin women are those of resistance, such as weight training. Exercises in aquatic environments are also good options.

Diet menu to put on weight

Breakfast:

  • 2 slices of brown bread
  • 2 thin slices of Minas cheese
  • 1 banana
  • 2 tablespoons unsweetened granola

Snack:

  • 2 slices of pineapple
  • 4 chestnuts from Pará

Lunch:

  • 6 tablespoons of rice
  • 2 small bean shells
  • 1 steak (130g)
  • Cooked vegetable
  • Salad with lettuce, watercress, tomato and cucumber at will, seasoned with 2 tablespoons of olive oil, lemon or vinegar and also herbs, such as oregano, basil and rosemary

Afternoon snack 1:

  • 1 cup of yogurt
  • 2 tablespoons unsweetened granola

Afternoon snack 2:

  • ½ papaya, chopped

Dinner:

  • 4 sugo noodles catchers
  • 2 small chicken fillets (110g)
  • Vegetable and vegetable salad, seasoned with 2 tablespoons of olive oil, lemon or vinegar and also herbs, such as oregano, basil and rosemary

 

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