HOW CAN I GAIN HEALTHY WEIGHT?
Weakness is a health problem that carries as much risk as obesity. People with a body mass index value (weight / height squared) of 18.5 and below are considered weak. Individuals with this value may experience decreased appetite, weakened immune system, increased risk of developing diseases and the onset of anorexia.
In general, gaining weight is more difficult for individuals than losing weight. If you want to gain weight in order to reach your ideal weight, you should first be examined by an endocrinology and metabolism specialist. Necessary analyzes should be made and it should be learned if there is any disease or disorder that prevents weight gain. You will be able to reach your ideal weight with healthy weight gain thanks to the "Personalized Diet Program" that your dietitian will prepare for you.
If you take in more calories than you burn, you can gain weight. However, this does not mean "eat whatever you find". When gaining weight, it is important that there is an increase in muscle tissue instead of adipose tissue. Snacks and main meals should not be skipped. It is necessary to take more calories in small portions and regular eating habits should be made. It is important to gain a healthy weight as well as to lose weight. For this reason, an adequate and balanced program should be prepared by a dietitian by determining the nutritional habits of the person.
What Should Be Done to Gain Weight?
1.Breakfast must be made absolutely.
The day should be started with breakfast, and healthy foods such as cereal breads, eggs, cheese, milk, freshly squeezed fruit juice, honey-jam-molasses, peanut/hazelnut paste and walnuts can be preferred for breakfast.
2. Meals should not be skipped.
At least 6 meals a day should be consumed and it is important not to exceed two to three hours between the following meals.
3.Healthy oils should be preferred.
It is not healthy to increase the consumption of fat to gain weight. Fats stay in the body longer and provide satiety. Therefore, healthy cooking methods such as grilling, boiling and steaming should be preferred. It is very important for cardiovascular health to get the fat you need from healthy fats. Pay attention to the type of oil you will consume; Liquid oils such as olive oil, which will provide you with a healthy diet, should be preferred.
4. Attention should be paid to fluid consumption .
Drinks should not be preferred with meals. Drinks take up space in the stomach, give a feeling of satiety and allow you to feel full quickly. Care should be taken to consume your water or other beverage consumption 30-45 minutes before or 30-45 minutes after your meal.
5. High-calorie small portions should be preferred.
Meal portions should be small but high in calories. Meat dishes to increase the calories of meals and pasta sauce can be added. High-calorie foods such as cheese, avocado, walnuts, olives can be added to salads or sandwiches. Consuming calorie-dense foods in snacks also makes it easier to gain weight. can be done.
6. Sports should be done
Strength exercises should be done 2-3 days a week. With the exercise program that works the whole body, there is an increase in muscle tissue. Thus, the calories taken do not accumulate in the adipose tissue and a healthy weight gain is achieved.