Fattening the body in a week

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Fattening the body in a week



Contents

  • 1 Thinness
  • 2 body fattening in a week
  • 3 foods help fattening the body
  • 4 video on how to fatten the body in a week
  • 5 References

Thinness

Maintaining a normal weight is an important issue for human health, and the problem of thinness or underweight can negatively affect the body, and according to the Centers for Disease Control and Prevention, if the body mass index (English: Body mass index) is less than 18.5, the person He suffers from skinnyness, and the reason for being underweight may be that the body spends more calories than a person consumes, due to the low amounts of food consumed, excessive exercise, or health problems that reduce the body's absorption of nutrients, or increase its need for these Items, and many other spa B that may lead to thinness. [1]

Fattening the body in a week

Fattening of the body or weight gain requires a little patience, as it is not easy to start adding high-calorie foods to the diet quickly, and without observing the nutrient content of these foods, so gaining a healthy weight needs a little progression and slow, By increasing the quantities of food during several weeks to prepare the stomach for this food, a person usually needs an increase of 300 to 500 additional calories from what the body burns in a day in order to increase its weight consistently, and that focusing on the quality of foods eaten during this stage is important, because G Increasing the consumption of sugars can increase the risk of developing type 2 diabetes, and here are the most important steps that help you gain weight in a proper way: [2] [3]
  • Eat three to five meals: Eating at least three main meals can contribute to facilitating greater caloric intake, and it is advised to eat some snacks between the main meals.
  • Eat carbs rich in fiber and healthy fats: Eating foods that contain healthy fats , and carbohydrates that contain fiber with meals can help increase the number of calories and nutrients consumed, and these foods can provide the body with the energy needed to promote muscle growth and exercise. It is advised to eat whole sources of carbohydrates instead of refined sources. As for fats, it is important to choose healthy types of them, such as: monounsaturated fats, polyunsaturated fats, which are found in nuts, and oils. Plant, in addition to it is advisable to reduce the amount of unhealthy fats; such as saturated fats and trans ( in English: Trans fats) found in fried foods and baked goods.
  • Drink high-calorie drinks: drinks and juices can be prepared from fruits, nuts, seeds , and dairy products, as well as some vegetables, such as spinach. Appetite, as it may be more encouraging for them than eating large-sized meals, on the other hand, it is advised to eat these drinks as light meals, and avoid eating them at other times so that the person can eat solid foods.
  • Eating high-calorie foods: It is advised to refrain from choosing fat-free foods, eat foods that contain large amounts of calories, as it is advised to choose fatty fish , and eat sweets with high nutritional value such as: oat biscuits, and in general it is preferred to eat Small, high-calorie foods to help you eat more calories while avoiding feeling full quickly. These include nuts, butter, mangoes, and other foods.
  • Eating sufficient quantities of protein: Dieting that contains good amounts of proteins can enhance the muscle building process, as eating 0.8 to 2.0 grams of these foods per kilogram of body weight, in addition to that exercising may increase the muscle mass in The body, which promotes healthy weight gain, and one study has indicated that following the fattening system may increase the caloric quantities, which leads to an increase in the percentage of body fat, while increasing protein amounts affect energy expenditures and the muscle mass of the body instead of affecting In a brain Weigh fat. [2] [4]
  • Diversification into foods: it is recommended to eat foods from different food groups in order to obtain good nutrition and to balance the calories that the body takes, such as: eating milk products with some vegetable foods, and adding peanut butter or cheese. [5]
  • Exercise: As resistance exercise (English: Resistance training) promotes muscle building in the body, therefore it is advised to do these exercises two to three times per week to give the body sufficient time to recover, and to start building muscle, and it is also advisable to choose exercises for different muscle groups in The body is also advised to avoid eating supplements, and products that are believed to enhance muscle building. It is worth noting that it is advised to consult specialists to know the proper way to perform exercises, and it should be noted that there are many types of resistance exercises that are important for muscle building. T, including: weightlifting exercises , rope resistance. [6]

Food to help the body fattening

Adding some foods to the diet can help build muscle and gain weight in a healthy way, and the most important of these foods are the following: [7]
  • Milk: as it was used since ancient times to gain weight and muscle mass, as it is a rich source of proteins, carbohydrates , and fats, in addition to calcium, vitamins, and minerals. It also contains casein protein (Casein) and whey, and studies have indicated that Taking it with weight lifting exercises can help build muscle.
  • Nuts: As nuts contain proteins and healthy fats , in addition to being a high-calorie food, using only a few of them may provide the body with a lot of calories.
  • Red meat: As this meat is one of the best foods to increase muscle mass, because it contains the amino acids the body needs to make muscle protein and tissues, in addition to being a source of creatine ; it is an important supplement to the muscles.
  • Potatoes: As potatoes and other starches are considered calories-rich foods, they also contribute to increasing the glycogen content in the muscles.
  • Salmon: where salmon and other fatty fish contain omega-3 fatty acids , in addition to many high-quality proteins that help build muscle.
  • Dried fruits: It is known that dried fruits contain high levels of sugars, dietary fiber , antioxidants and calories, which makes them suitable for fattening.
  • Avocado: Avocado is characterized by its high content of monounsaturated fats, vitamin K and potassium , in addition to fiber, and it is also a vegetable rich in calories so it is suitable for weight gain. [8]

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