Do not eat chocolate, ravine, pasta to gain weight and go to bed.
Weight gain diets; it is planned personalized considering degrees of weakness and side health problems, if any. Just overeading, taking excess calories and carbohydrates, eating too fatty, eating before bed may not work when it comes to gaining weight. When trying to gain weight, just like in weight loss diets, the basic principle is to gain “healthy” weight.
Kefir
Start the day with 1 cup or 1 tea cup of plain kefir. Make a habit of it as soon as you wake up.
Breakfast
Don’t forget to eat breakfast. The most uns appetite-free meal for those who want to gain weight is the morning hours. Al if you do not have to make a full meal, alternatives such as eggs and 1 small banana, 1-2 slices of cheese and 1-2 pieces of gray will also replace a healthy breakfast. Main meal Make sure to have lunch and evening main meals. Start eating with the main dish, not the soup.
Protein
Take care to complete your daily protein amount. For example, if you are 45 kg, you should take up to 60 g of protein per day. Animal foods are foods that are rich in protein. (60 g protein: 1 egg + 2 slices (60 g cheese) + 1 cup kefir + 1 bowl of yogurt (300 ml) + can be calculated as 150 g of meat or chicken or fish)
Complex carbohydrates
When consuming carbohydrates, choose complex ones, not refined ones. So stay away from foods containing sugar and sugar, white flour and products, foods containing corn (glucose) syrup. Prefer whole grain flour and products, dried legumes.
Limited dessert
Consume no more than 1 tablespoon of honey, jam or molasses per day.
Nuts
Consume up to 1 handful of nuts (walnuts, nuts, peanuts, cashews, pumpkin seeds) per day.
Fresh fruit
Be sure to consume 1-2 servings of fresh seasonal fruit per day.
For water,
consume 8-10 cups of water per day.
Choose to consume this water between meals, not meals.
Dietitian control
Remember that, like any treatment, nutritional treatments are personalized. Be sure to proceed under the supervision of experts and dietitians. Keep in mind that in addition to nutrition, you may need support products or supportive medical treatments.
