Not everyone is looking to lose weight. Quite the contrary, we all know someone with a thin profile who would like to gain weight, without succeeding. Gaining weight is not just a question of aesthetics. According to the World Health Organization (WHO), the body mass index (BMI) should be between 18 and 25 for a healthy person. However, there is a small margin depending on the normal corpulence of each, but below 17, there is a risk of undernutrition. Contrary to popular belief, very thin people must maintain a balance in establishing their diet. Eating too many pastries, deli meats, drinks that are too sweet or banishing fruits and vegetables would not only be useless for gaining weight but above all would risk harming your health.
Here are some steps to follow for gradual weight gain without excess.
1) Proteins are actively involved in the formation of muscle mass. It is therefore essential to increase the consumption of foods rich in protein or which promote the production of proteins by the body. These foods include eggs, pulses, soy, nuts and seeds (which contain both protein, potassium and magnesium), meat, fish, seafood, cheese and milk.
Be careful, it is advisable to drink enough water to promote muscle protein synthesis. To stimulate the appetite, it is not advisable to drink before and during the meal.
2) To gain weight without taking the risk of accumulating and storing fat, bread and starches are foods that should not be neglected in the diet. They contain complex carbohydrates which, in addition to providing the body with the necessary energy, contribute to protein synthesis. Sweet potatoes, potatoes, chestnuts, chocolate and bananas are also good sources of energy. Fruits and vegetables are not just for people who want to lose weight. They are essential for gaining weight since increasing protein intake also involves increasing the absorption of other minerals such as potassium, which are contained in large quantities in these foods. In addition, they are rich in fiber and vitamins, which help the body fight against oxidative stress caused by muscular work.
3) To gain weight, it is best to distribute meals well so that they are easier to assimilate by the body, especially for people who have a high metabolism, that is to say that the body burns calories quickly. It is thus quite possible to take several meals a day and to add 1 or 2 snacks, to be taken at the end of the morning and at the end of the afternoon. Above all, do not hesitate to eat well and eat everything, but in a reasonable quantity for fatty, salty and sweet foods, in order to gain weight. Indeed, it is essential that caloric intake is higher than daily energy expenditure. For people who have very little appetite, one solution would be to try to enrich each meal as much as possible to optimize protein, vitamin and mineral intake. Adding cheese, cream or egg yolk to puree or fruit to yogurt increases the taste, but also the nutritional quality.
4) For sport, it is essential to facilitate the recovery of muscle mass, but it will be necessary to compensate for the energy expended in order to maintain a higher caloric intake. Certain sports such as bodybuilding, tennis or step promote the recovery of muscle mass, unlike jogging, swimming or cycling which tend to burn energy. Certain foods are to be avoided because they have the ability to stimulate the metabolism. This is the case of ginger, pepper or cinnamon. Similarly, stimulants such as coffee or black tea can slow down the absorption of other nutrients.