Yeah I know J you must be smiling if you are someone who actually wants to lose weight J
The thing is…so many people suffer because they want to gain weight, so they also deserve a few tips to boost their mood and motivate them to actually do something about their shape!
So if you need to gain weight, you need to be very patient! You need to eat more than what you burn, so every 7700 kcal you eat more you can gain 1 kg. I know, maybe you don’t have a big appetite and it sounds a lot to you, but maybe you are someone who eats a lot and don’t gain a gram either….many people would say you are lucky because it means you have a very high metabolism, which also means you need to drink and eat way more than your high metabolism!
The golden rule is to eat 3 main meals and 3 snacks, each separated by 3 hours!
The main meals should be composed of a carbohydrate source (pasta, rice, bread, potato, beans, and peas) and a protein source (meat, chicken, fish, turkey, egg, cheese) and vegetables, and a fruit.
The snacks can be composed of 2 or 3 of the followings: low fat milk, juices, low fat ice cream, chocolate, cereal bars, walnuts and almonds and cajou, dried fruits, a homemade desert, a low fat milkshake, honey, avocado, jam
Important note: It’s not because you need to gain weight that you need to eat bad quality of food. So ban fried food and very sugary sweets, as well as saturated and trans fats like in whole milk and derivatives, chips, butter, cookies etc…Choose low fat milk and low fat cheeses to preserve your heart health
It’s important to gain weight in a healthy and safe way!
Strength muscle exercises are a must and must be followed by a calculated diet with the right amount of foods to increase weight without missing any of the nutrients your body needs! Don’t forget to drink lots of water too!
Be patient, you can’t gain more than 0.5 kg or max 1 kg per week, otherwise you will be gaining fat only and not muscle. The purpose of a balanced diet is to gain weight from muscle source with the help of strength training and a balanced diet composed of whole wheat carbohydrates, lean protein and low fat in the right quantities. If needed, seek the help of a dietitian and a trainer, and soon you will see your body with a whole new shape! And HEALTHY above all!
Samia Khoury Dietitian
Samia Khoury Dietitian