There are those who spend their lives in a constant struggle against weight, but there are also those who have difficulty gaining weight. Meet the recommendations of nutritionist Ana Rita Lopes of the Nutrition Unit of Hospital.
Being underweight (usually a Body Mass Index below 18.5 kg / m 2 ) can be synonymous with problems, such as weakened immune systems, decreased muscle mass, weakened skin, nails and bones or, in the case of of the woman, inability to menstruate.
The difficulty in gaining weight is often associated with a fast consumption of calories, in people with accelerated metabolism, who can lose weight even in simple daily activities.
However, if you want to gain a few extra pounds, there is no solution to think that you can eat everything without restrictions and take the path of so-called nutritional waste , that is, choose foods with a high fat content and simple sugars, such as sweets, cakes, fast -food or fried.
These foods can contribute to increasing the risk of developing diabetes or cardiovascular disease. The goal of gaining weight is not to gain fat, but muscle mass. Don’t forget, the principle is the same for those who want to lose weight, that is, do it in a healthy and balanced way.
Know some tips to achieve a balanced weight gain, although the golden rule is always personalized advice:
- You should consume more calories than you expend. The combination of an adjusted diet with regular physical activity will be the key to achieve a healthy weight gain. The success of weight gain lies in gradual and effective changes in eating habits and lifestyle.
- Eat regular meals, don’t skip meals. Ideally eat every two hours and try to gradually increase the volume of meals. The ideal is to eat at the right time, without waiting for hunger to arrive!
- Focus on protein-rich foods, as they are essential for gaining muscle mass. Lean meats (like chicken, rabbit or turkey), fish, eggs, lean cheeses and yoghurts, are some examples of protein foods, very nutritionally interesting, that you should eat.
- Complex carbohydrates such as pasta, rice, potatoes and bread (preferably whole or mixed) are excellent at providing energy. Bet on your consumption!
- Another tip… We never have a real sense of everything we eat throughout the day. Thus, it can be important to have a food diary, as it is an excellent way to keep your diet under control.
Bet on these foods
- Oats, muesli, peanut butter, marmalade and other fruit jams, vegetable oils or olive oil, honey, tropical fruits (avocado, mango, banana), oil fruits (nuts, almonds, hazelnuts, pine nuts) and seeds (flax, chia, sunflower, sesame).
- For example, for breakfast, yogurt can include honey and nuts or muesli or granola-type cereals, which are quite dense in terms of calories. Make smoothies or porridge with fruit and honey.
- For main meals, choose soup or salad / vegetables at the end of the meal, when you are already full. So, consume caloric foods in greater quantity. Try to increase the consumption of complex, quality carbohydrates, such as potatoes, rice, pasta, legumes, couscous, quinoa, sweet potatoes, among others.
- Never stop having intermediate meals and a small supper before going to bed: use triangle cheeses, yoghurts, nuts, almonds, bread with peanut butter, fruits like mango, avocado and banana, among others.