How to gain weight



Contents

  • 1 eat three meals
  • 2 increase calories
  • 3 things to consider in order to gain weight
  • 4 References

Eat three meals

Eating meals is considered one of the most important things that help in increasing weight, due to the need to increase the amount of calories consumed during the day. A kilogram of weight per week, so you must keep eating three meals during the day, or eat useful foods instead of breakfast, such as: fruit and vegetable juice, egg sandwich, cheese, and avocado. [1]

Increase calories

It is keen to increase the amount of calories consumed during the day, in a way that exceeds the amount of calories needed by the body, [2] and this can be done by eating rice, as it is a source rich in carbohydrates and calories, as it contains one cup of rice or 165 grams of cooked rice It contains 190 calories, 43 grams of carbohydrates, and 170 grams of salmon and fatty fish contain about 350 calories, 4 grams of omega-3 fat, and 34 grams of protein, which helps to gain weight or build muscle, [3] ] The amount of calories can also be increased by adding nuts to salads, or c Bin to eggs. [4]


Things to consider in order to gain weight

There are some tips that can be followed to gain weight , and they are: [2]
  • Avoid drinking water before meals: Water contributes to filling the stomach, which reduces the amount of meals.
  • Eat snacks during the day.
  • Drink whole milk to get more protein and calories.
  • Using large food plates, it helps to eat more food.
  • Avoid smoking, and get a good amount and quality of sleep, as it is necessary for muscle growth.
  • Weight lifting, as strength exercises can be practiced to build muscle , it helps to gain weight by increasing muscle mass. [4]

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