Few people are at a healthy weight. Some people are worried about obesity, so many try to gain weight but are not successful. For lean or frail people, it is not only important that they gain weight, but also that they gain a healthy weight. A healthy weight means to gain weight by eating foods that are not harmful to health. For example, many people consume unbalanced diets such as fast food and cold drinks to gain weight. There is no doubt that consumption of these foods leads to weight gain, but their consumption also increases the risks of diabetes and heart diseases. There are many mistakes that skinny people make during the weight gain process. As mentioned above, they start consuming unbalanced diets. Apart from this, they give up exercise and do not get relief from mental stress etc.
Method to gain weight:
These methods of weight gain or fat loss can be effective for you, but you have to follow these methods regularly.
Increased calorie intake:
The main reason for weight loss is that the body does not get enough calories as it needs. Whereas the reason for obesity is that the body gets too many calories which causes obesity. People who want to lose weight are advised to reduce their calorie intake. Similarly, individuals who want to gain weight are advised to consume healthy calories. You can use a calorie calculator to find out how many calories your body needs to gain weight. Getting a healthy amount of calories is an important way to lose weight. However, some people begin to consume unbalanced calories, which not only leads to healthy weight gain, but also increases the risk of many diseases. Therefore, one should try to get such calories that do not increase belly fat. During the process of gaining weight, special care is taken to avoid fat or belly fat. Because belly fat increases the risk of type 2 diabetes.
Use of rice:
Rice is generally not considered good for health. But their use can be beneficial for health. For example, the consumption of rice can lead to weight gain. There is no doubt that rice is considered as an effective way to gain weight, but for weight gain, rice should be consumed as per the advice of nutritionists. Since rice is rich in carbohydrates, its consumption can lead to weight gain. One hundred grams of carbohydrates can be consumed by consuming seventy grams of brown rice. Apart from this, brown rice is also high in protein.
Eat more protein:
Getting a balanced amount of protein is essential to improve physical and mental health. People who gain weight are advised to consume protein regularly. Healthy foods like eggs are used to get a balanced amount of protein. However, only egg whites are used for healthy protein. In addition, protein can be obtained from fish, meat, pulses, and dairy products. Some people also use supplements to get protein, but supplements should be avoided as they can cause adverse gastrointestinal effects. Consuming protein can suppress appetite so you may have trouble getting in calories. If protein intake causes you to lose appetite, consult your physician immediately.
Olive Oil:
Olive oil is also considered a useful way to gain weight. This oil is rich in calories. In addition, olive oil contains unsaturated fats that are considered beneficial for health. Consuming saturated fat also helps control cholesterol levels and blood pressure. If fifteen milliliters of olive oil is used every day, the body gets one hundred and twenty calories. Olive oil can be added to salads and pastas, but avoid cooking or heating it as heating can destroy its nutrients.
Healthy foods and exercise:
Gaining weight becomes difficult without a healthy diet and exercise. Consuming healthy foods provides the body with a balanced amount of calories, while regular exercise will help the body burn calories efficiently. Potatoes, dry fruits, milk, curd, brown rice, chicken, meat, and pulses etc. are considered healthy foods that can be used to gain weight. Different habits can be adopted for exercise like waking up in the morning and taking a walk.
