How Do I Gain Weight? We Answered According to Science!

“What do I eat that will make me gain weight?” Then you need to stay away from junk food and direct yourself to healthy foods. Of course, we must underline that this entire diet process must take place under the control of a doctor.

It is very important to meet with a dietician and determine your diet program in terms of gaining weight in a healthy and reliable way. If you haven’t seen a dietitian yet and “I am very weak. “I want to gain weight.” If you started researching by saying, you can examine the points you will encounter during the weight gain phase.

What are you weak for? You can find out your limit by looking at your body mass index.

First of all, you can start by looking at your body mass index to see if you are really skinny or if it just seems that way to you. Body mass index (BMI); A value calculated by dividing a person’s weight by the square of their height. This index is generally used to determine whether an individual’s body weight is healthy or not.

BMI value is obtained by dividing the weight in kilograms by the square of the height in meters (kg/m²). According to the World Health Organization (WHO) BMI below 18.5 individuals are considered “weak”.

This indicates that body weight is below the recommended range for ideal health and may pose potential health risks. A poor BMI can be associated with a variety of health problems. Therefore, if your BMI is below 18.5, gaining healthy weight You need to review your nutrition and exercise habits and consult a health professional if necessary.

What could be the reasons for being thin?

• genetic tendency to be thin
• hyperthyroidism
• Eating disorders such as bulimia
• Infections such as typhoid, parasitic infestations, and tuberculosis
• Uncontrolled type 1 diabetes
• Cancer
• Stress

These substances reasons for being thin Just some of the ones in between. If any of them do not suit you and you cannot gain weight no matter what you do, it would be beneficial to consult a doctor.

What are the risks of being thin?

• fractures
• Infertility
• infections
• Age-related muscle loss
• osteoporosis
• dementia
• early death

Being thin is not always a good thing, and it can also bring some risks. So if you are too skinny and need to gain weight healthy weight gain methods You should apply.

You can have a healthy weight gain diet by maintaining calorie balance.

The first step for healthy weight gain is that daily calories consumed should be more than calories expended. per day to your diet about 500 extra calories By adding it, you can gain about half a kilo per week.

Of course, it is important that these extra calories come from healthy foods. High quality protein sourcesSince healthy fats and complex carbohydrates are the cornerstones of a balanced diet, you can gain weight in a healthy way.

such as cheese, nuts, avocados, dates, raisins, bananas and seeds high calorie foods You can get more calories by including it in your meals.

Consume your calories in beverages, too.

Smoothies and milkshakes, your daily calorie intake Drinks that may help. You can get high calories by adding these to your snacks.

You can prepare smoothies made from peanut butter, chia seeds, fruit, yoghurt and whole milk, or consume 100 percent fruit juices, which have more calories than whole fruits. But this sugar intake Knowing what this means, it would be beneficial to do it under the supervision of your dietitian.

Choose full-fat dairy products.

Whole milk, You should also consume full-fat cream, yoghurt and cheese. In this way, you will get more calories and add essential nutrients such as protein to your meals.

One glass of whole milk, about 8g protein and 150 cal Contains. A glass of skim milk contains approximately 8 g of protein and only 90 calories. That’s why you can add full-fat milk to smoothies, add more cheese to your omelet, or include plenty of it in your salads.

Protein is vital for muscle mass gain.

daily dietIt should also contain sufficient amounts of protein for muscle repair and growth. Since muscles are made of protein, consuming more protein during training ensures that more of the extra calories go to muscle building and less to fat.

In general, you can get 0.5 to 0.8 g of protein per kg of your body weight. If you are involved in any sport, this rate may increase. salmon, eggs, Beans, hazelnuts, legumes and lean meat are among the foods you can add to your diet as protein.

Also include healthy fats in your diet.

“What should I do to gain weight?” If you ask, you should consume healthy fats, especially omega-3 fatty acids, for your general health. Avocado, You can increase the calories and fats in your foods by adding beneficial monounsaturated and polyunsaturated fats such as nuts, seeds, and plant-based oils.

Eat regularly throughout the day.

Some may have difficulty eating large portions at each meal. For this reason throughout the day every two to three hours, Smaller but frequent meals and snacks can be eaten. Adding snacks to supplement meals will help you get enough nutrients for the weight you need without straining yourself, even when you’re not hungry.

Stay away from junk food.

Junk food filled with empty calories, added salt, sugar and unhealthy fats has no benefit to your diet and will negatively affect your health. That’s why it’s completely to nutritious foods You should focus on removing junk food from your life.

You should not consume liquid right before meals.

Drinking lots of fluids right before your meals causes a feeling of fullness. You should not fill your stomach with liquid to keep your stomach empty and to get the nutrients you need. Instead, you can drink your liquids between meals.

You can continue to gain healthy weight by exercising.

Training is as important as your nutrition in the process of gaining healthy weight. Thanks to training You can increase your muscle mass You also speed up your metabolism. Additionally, since the exercises you do can increase your appetite, you can overcome this problem, especially if you are weak due to lack of appetite.

Change your lifestyle.

Although nutrition and exercise are great helpers in gaining weight, you also need to make some changes in your lifestyle. Adequate sleep and rest You can gain weight as well as gain muscle mass.

You should also remember that stress will negatively affect appetite and metabolism. That’s why if If you want to gain weight It is beneficial to keep stress away from your life.

Finally, it is worth mentioning again. Since everyone’s body is different, dietitians are the best people to tell you what you need to do to gain healthy weight. That’s why healthy for the weight you want Don’t forget to get support from experts to access it in this way.

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