Weight gain by muscle mass
Weight gain depends on increasing muscle mass, not just by increasing fat. An effective diet depends on weight gain through proper nutrition and exercise. There are also many people who eat a lot of food, but without increasing their weight. This shall be done by:
- Eat foods that contain lots of calories.
- Eat proteins and carbohydrates, where foods contain different proportions of proteins and carbohydrates, where each gram of carbohydrates contains four calories, and each gram of fat contains nine calories.
- Eating foods that contain fiber and water in large quantities are usually low calorie.
The best healthy foods to gain weight quickly
Homemade protein juices
Preferably drink homemade protein juices, because they are very nutritious and fast to increase weight, instead of commercial juices containing sugars and less nutrients, and these juices:
- Chocolate Shake with Bananas and Walnuts: A scoop of chocolate contains whey protein, one nut, a large spoon (15 ml) of peanuts, or other peanut butter.
- Flannel Flavored: A cup of high-protein natural yogurt (237 ml), a cup of fresh or frozen berries (237 ml), ice, and a flanilla whey powder.
the milk
Milk is used to build muscles and gain weight. It is a good source of calcium, vitamins and other minerals. It also provides a good balance of proteins and carbohydrates. It is an excellent source of protein where casein and whey protein are available, by drinking a cup or two cups of milk, Or with meals, or before and after exercise when exercising.
the rice
The rice contains carbohydrates that increase weight. One cup of cooked rice contains 99 calories, six grams of fat and forty-three grams of carbohydrates. , Fatty fish, dried fruits, avocado, and cheese.
other ways
Of these methods:
- Exercise helps stimulate appetite and thus gain weight through muscle building.
- Eat five to six small meals during the day, including short periods, instead of two or three large meals.
- Choose nutrient-rich foods such as whole grains, pasta, dairy products, protein sources, chives, fruits, nuts and seeds.
- Drinking liquids before meals weakens appetite, so you should monitor drinking liquids, preferably drink high-calorie drinks with meals, or snack, or drink liquids after half an hour of meals.
- Eat foods that contain a lot of proteins, to gain a healthy weight, because the muscles are formed by eating protein.
- Eat lots of carbohydrates and fats, that is, eating at least three meals a day. Many people try to reduce carbohydrates or fats when they try to lose weight. This is a bad idea if the goal is to gain weight because it will make it difficult to get enough calories. Thermal.