HOW TO GAIN WEIGHT: TIPS FOR GAINING WEIGHT - IN SHAPE

How to gain weight: tips for those who need to gain weight

For many women perpetually on a diet it may seem like a dream: wanting to gain weight. But it is also true that excessive thinness can really be just as boring a problem as excessive weight.
Do you know that avocado is the perfect food for your goal of gaining weight? Rich in saturated fats and above all delicious, it can be your ally with a thousand tasty recipes.

· Gaining weight: two clarifications
· The diet to gain weight
· When are you underweight?
· How to gain weight: the right foods
· How to gain weight in four steps

Gaining weight: two clarifications

Obviously, two important clarifications must be made immediately. The first is that every need to change your weight and your look must be something that makes you feel good and therefore your true will and not an impulse dictated by rules imposed by society. If you are too thin or too fat, and if it is appropriate for your health that you gain or lose weight, only a doctor can tell you! And then another super important note: getting fat does not mean gorging on all crap, abounding in sweets or fried foods. This means feeling bad! Gaining weight in a controlled and positive way for health means following a balanced diet with many foods and nutrients (carbohydrates, proteins and vitamins) specially chosen to gain weight in a healthy and gradual way.

Diet is not always for weight loss and weight loss. For example, have you ever tried a detox diet to detoxify the body of toxins and feel at the top?

The diet to gain weight

Following a diet that allows you to increase your body weight does not therefore mean abusing fat: in that way you would only worsen your health because excessive fat consumption causes cholesterol and cardiovascular disease. So your diet will be balanced and healthy, with a good balance of nutrients: 50% carbohydrates, 20% protein, 25% fat and 5% vitamins and fiber. The difference is that those calories increase proportionally according to your needs. If your requirement includes an x amount of calories, to lose weight you will have to reduce that amount to gain weight you will have to increase it. Only in this way will you be able to increase your fat mass but also your muscle mass and have the healthy and healthy appearance you desire. Poor nutrition is never a solution: a correct diet, on the other hand, is a way to love yourself and take better care of your body and its real needs.

When are you underweight?

To understand if you are underweight or overweight or instead within the norm, we usually use the ratio between weight and height, the body mass index. When this ratio is less than 18.5 we can speak of underweight: it is at this point that the body begins to take risks and a fattening diet is necessary to bring him back to a condition of equilibrium and normality. A high-calorie diet in this case can really help you. Usually a similar condition happens to those who have a very fast metabolism or to those who he practices a lot of sports and physical activity, but sometimes weight loss can have medical reasons, it can be linked to a period of depression or stress or to hormonal imbalances.

How to gain weight: the right foods

There are some nutritious and healthy foods that are sure to be part of your high calorie diet. Certainly among these there are cheeses, oil, pasta and bread but you must always balance the nutrients well and never exclude fruit and vegetables from your fattening diet. If you are a very active girl, you must also consider the calories you burn and expect a higher calorie intake that exceeds your needs and takes into account the calories you burn during the day.
Supplements can give you an extra help. The idea of taking a supplement can be a valid way to complete your fattening diet. But it is always better to ask the attending physician for an opinion who will be able to guide you correctly in your choice.

How to gain weight in four steps

1. Talk to your doctor. If you think you are too thin, first contact your doctor to make a complete examination and also understand if the weight loss is causing some pathology. The doctor will evaluate your lifestyle and will be able to advise you in the best possible way. If you lose weight and your body doesn't require it, you may find yourself struggling with more serious health problems such as lowered immune defenses, digestive upset and anemia. If, on the other hand, you are an athlete, your doctor may advise you to add fat mass to have more energy and to train better and longer.
2. Start gradually. And set yourself goals on your journey. Weight gain must be planned with care and attention. Knowing where you want to go and all the pounds you want to gain will help you monitor your progressing results. Exaggerating in these cases is useless: much better a personalized step-by-step plan and a bit of tailor-made activities.
3. Find the right diet. Follow your meal plan carefully: yes to calorie foods with high nutritional values, no to too many fats. Your meals must always be well balanced and healthy and none of the nutrients, carbohydrates, proteins, vitamins must ever be lacking. Prefer carbohydrates, always trying to choose whole carbohydrates, dairy products and all those foods rich in saturated fats such as nuts, fatty fish such as salmon and mackerel and avocado.
4. Take strength training. You can also gain weight by developing and strengthening your muscles with strength training. Weight is not only given by the fat mass but also by the muscles. This way you always keep yourself healthy and strong while your weight increases!