In addition to those who want to lose weight, there is another group of people who have just as much difficulty, which is the group of people who are skinny or who can’t gain weight no matter how much they eat. Changing the way they eat and increasing exercise in the right way will help them gain weight quickly. However, gaining weight in a healthy way doesn’t happen overnight. If you start with the right methods, you will see results within the next few weeks.
Those who want to gain weight healthily should eat foods that contain protein, which is one of the important nutrients that are beneficial for building muscle. By eating foods rich in protein, approximately 1.5-2.2 grams per 1 kilogram of body weight, including foods rich in carbohydrates, fat, UFABET, and foods that have more calories than the amount of calories the body burns per day, approximately 300-500 calories per day, it will help your weight increase gradually.
You can change your eating habits by adjusting the calorie content of your food to suit your daily activities. However, you should avoid foods that are high in sugar or saturated fat. Which will increase body fat more than muscle mass or overall weight. People who are underweight can apply the principles of healthy eating to gradually increase their weight safely and healthily, as follows:
- Eat dairy products. Milk is a great source of protein, providing both casein. And whey protein that are good for those who want to gain weight. Studies have shown that drinking milk along with weight-lifting exercise can help build muscle. So, you can drink about 1-2 glasses of milk, either with meals or before and after exercise.
- Eat vegetables and fruits. Eat a variety of vegetables and fruits every day.
- Choose to eat good quality protein. Eggs are a very healthy food for weight gain because they contain high-quality protein and good fats. Most of the nutrients are in the egg yolk . Healthy people can eat one egg every day. People with health problems may have to limit the number of egg yolks to no more than 3 eggs per week because it can affect blood cholesterol levels. However, egg whites can be eaten as normal because they do not contain cholesterol.
- Focus on carbohydrate-rich foods. Focus on carbohydrate foods in every meal, such as rice, taro, sweet potatoes, and bread, and try to choose unpolish types as much as possible.
- Choose oils that are rich in unsaturated fats. Choose oils that are made from unsaturated fats for cooking, such as sunflower oil and canola oil.
- Drink 6-8 glasses of water per day.