Diet To Increase Weight

Diet to Increase Weight

Although it sounds simple, gaining weight can be a task quite complicated for those who have a low weight, however, by making some changes in our diet and habits we can get a weight gain natural and healthy.

Be sure to be healthy
Before you follow a diet to gain weight, it is important to make a general check to make sure that there is no disease that is causing weight loss or making it difficult to gain weight.

We must also consider, some of the factors that make us lose weight, as the use of certain medications, depression, anxiety, stress, etc.

If there is no disease or any of these above-mentioned factors, it is likely that the loss of weight, or the weight low is due to a deficient intake of calories, since we are not covering our energy needs. This means, that we must make changes to our diet to increase our intake of calories, either through in-home preparations or relying on the use of food supplements.

Diet-high fat, high calorie weight gain
The following is a diet that can serve as a guide to gain weight, however, should not rule out a nutritional counseling, as our metabolism differs from one person to another, either by our age, weight, height, etc.

Menu
When we wake up

2 oatmeal cookies and 1 cup of tea or coffee with skimmed milk, sweeten with sugar if necessary.
Breakfast:

1 bowl of fresh fruit or 1 cup of orange juice natural.
½ Cup of cereal rich in fiber, with ½ cup of skim milk and 1 tablespoon of raisins or dried cranberries.
1 boiled egg and 1 sausage fried in a little oil in
2 slices of toasted bread (toasted) with 1 tablespoon of honey
Mid-morning

Option 1: 1 yogurt drink with 2 whole-grain crackers
Option 2: Smoothie with a cup of skim milk, 1 cup strawberries and 2 tbsp rolled oats, if it is necessary to sweeten you can use natural honey.
Option 3: 1 glass of fruit juice (orange, grapefruit, etc.), and 25 grams of nuts or an energy bar.

Food:
½ Cup soup pasta
120 grams of lean meat, fish or chicken
1 large baked potato or 1 sweet potato, cooked
1 bowl of salad with 1 tablespoon of salad dressing or vinaigrette
Dessert: Half a cup pudding homemade
Drink: 1 cup of water fruit such as lemonade sweetened with sugar.
Mid-afternoon:

1 sandwich with two slices of whole wheat bread stuffing 2 tablespoons of peanut butter or cream cheese with chopped walnuts
Sandwiches with stuffing (2 slices of whole wheat bread with 2 t margarine polyunsaturated and 2 T of Beverage: 1 cup of tea with milk and honey or sugar to sweeten.
Dinner:

1 glass of fruit juice (orange, tangerine, grapefruit, etc.)
90 grams of lean meat, fish or low-fat cheese
A bowl of salad of fresh vegetables with 1 tablespoon of salad dressing or vinaigrette.

Weight Gain

½ Cup of soup, pasta, or rice
Before sleep:

1 cup of skim milk with 2 whole-grain crackers.
Tips to gain weight
It is important to take into account that the weight gain may be a task a little slow, for this reason, patience is paramount. Don't try to gain weight from one day to another, see increasing the amount of calories in your diet gradually, in this way, the weight you gain is less likely to just be fat.

Include too many calories in your diet can promote weight gain in fat, which is not considered as healthy. Remember that the goal is to gain weight in a healthy, so it is advisable to include a routine of impact exercise to strengthen and stimulate the muscle gain.

Don't forget the health, many people argue that to gain weight you need to consume sweets, fried foods, pastries and other foods rich in calories, however, do not let go of nutrition, making healthy choices is also important, try to limit your consumption of processed foods and instead, it includes enough fresh food, fruits, vegetables, lean meats, etc.

Finally, don't forget to rest, rest is essential for good health, and sleeping less than 6 hours a day, can keep us under a lot of stress and anxiety, two factors that can affect our weight, it is especially necessary if we are making an impact exercise to gain weight.

A smoothie practical
The smoothies are a quick way to increase the calories in our diet, especially if you don't have time to prepare something more elaborate or well, for the simple fact that we can't eat large amounts of food to which we are not accustomed to. To add calories to your daily diet, includes a shake with the following ingredients together with your breakfast:

1 cup of skimmed milk
½ Banana or 1 cup of strawberries
2 tablespoons rolled oats
2 tablespoons of honey
If the result is too thick, you can add a little more milk, served and drink with your breakfast as usual, this can help you to gain weight especially the first few weeks.