By Grant Wood
“Eat lots of food and you’ll gain weight!” It may sound like a cheap advert in the newspaper, but it’s not actually wrong 나홀로 휴가 다운로드. There’s just one catch: do this the wrong way and you may kill yourself.
Before we go any further, you need to understand the right type of weight to gain.
Healthy: slowly gaining sustainable weight to reach your healthy goal You will reach this by eating foods that release energy, gradually – low Glycaemic Index (GI) foods.
Unhealthy: fast weight gain through eating lots of empty calorie foods. We will discuss these a bit later.
How to gain weight healthily
So, the concept is simple: You need to eat more calories than your body will use for energy to get through the day – but it’s much easier said, than done. You have to get the calories from the right type of foods.
What are calories?
If you asked someone: “what is a calorie?” They would probably say: “It has something to do with food.” Before you can gain weight healthily, you need to know about calories.
A calorie is a measurement of the amount of energy that you get from the food you eat. The average amount of calories that you need to eat to maintain your body weight is: for a male is 2500 – and women 2000 per day.
Studies have shown that for the average person who wants to gain weight, adding an extra 500 calories to your diet is recommended.
But remember that your actual calorie requirements are specific. They will differ depending on your height, weight, activity level. Speak to your doctor or dietician to work out a healthy eating plan to suit your needs.
Perfect HEALTHY weight-gain foods
Oatmeal is one of the best weight-gain breakfast foods that you can find. It is packed with healthy carbohydrates, fibre and also helps to lower cholesterol. There are approximately 150 calories per cup (340 grams) of oatmeal.
Peanut butter and toast is a great alternative if you’re not in the mood for another bowl of oats today. Peanut butter, spread on toast will do the trick. One tablespoon of normal peanut butter contains 90 calories.
Rice is an excellent source of carbohydrates. There are approximately 130 calories per 100 grams. It is ideal to help bulk up a meal. You will feel full and are not tempted sneak in a couple of chocolates!
Bananas are tasty and affordable. It’s the best fruit to add to your diet: 1 banana contains approximately 100 calories and is rich in fibre and potassium (an essential mineral).
Pasta (spaghetti) – This is a fantastic substitute to rice. It contains approximately the same amount of calories – 131 calories per 100 grams.
Stay AWAY from junk food!
Don’t be fooled! Junk food may also be high in calories, but they are what is called “empty” calories because they don’t provide you with much nutritional value. Example: a bag of potato chips.
Junk food is high in
- Refined (bad) carbohydrates
This is the number one cause of unhealthy weight gain.
If you eat large amounts of this type of food on a regular basis, you are putting yourself at risk for getting preventable medical conditions such as hypertension, obesity, diabetes and heart complications.
So, yes, eating more food will help you gain weight. BUT it’s what you eat that matters. There are no shortcuts – you need to be dedicated and consistent. It will time, but the results you get will be worth it!