Refined starchy foods
Starches contain a small amount of fiber, so they turn directly into glucose, which leads to high blood sugar level, which increases the levels of insulin, which transfers glucose directly to the fat cells, so eating carbohydrates and in large quantities lead to weight gain Big. Foods that contain a high concentration of starches: processed potatoes such as potato chips, fried potatoes, also noodles, nuts, and white bread.
Sugary foods
According to several studies, including Harvard, sugary foods such as desserts, sugary pastries, sweets, ice cream and cakes are directly related to weight gain. Another study, published in 2009 from the Journal of Clinical Examination, examined weight gain after 10 weeks Of the consumption of calories by twenty-five percent of beverages sweetened with glucose or fructose, and the study found that there is a significant increase in weight in both groups.
The meat is red and processed
Meat and processed meat contain a large amount of saturated fat, and the increase in the intake may lead to many health problems related to the heart, blood pressure and cholesterol, has been conducted several studies on the effect of red meat and processed on weight, and these studies, a study in Harvard To the association of red meat and processed foods such as sausages, sausages and weight gain, and before it was conducted another study published by the American Journal of Clinical Nutrition that eating red meat linked to weight gain over a period of five years, and studies also conducted in this subject study n “People who increased their saturated fat intake gained considerable weight in the abdominal area within seven weeks, compared to those who ate unsaturated fat,” said Diabetis, who ate healthy fats in olive oil, nuts and avocados. The same weight but the form of muscle tissue.
the milk
Milk has long been used for weight gain and muscle building. Milk is a good source of calcium, vitamins and other minerals. It also balances carbohydrates, fats and proteins. Studies have shown that mixing milk with casein results in a significant increase in weight.
the rice
Rice is a low-cost food and an important source of weight gain, because one cup of cooked rice contains ninety-nine calories and forty-three grams of carbohydrates and low fat. It helps to gain carbohydrates and calories in a single meal, Open the appetite more.
Nuts and nuts
A small amount of nuts contains more than seven grams of protein and eighteen grams of healthy fats, so the increase in quantity adds hundreds of calories to the body, while butter nuts are a good recipe for weight gain quickly, where you can add butter nuts to many From snacks and dishes, such as juices, yoghurt, etc., while paying attention to the choice of nut butter that contains two to three ingredients only and does not contain any kind of added oils or sugar added.
Avocado
Avocado is a very rich source of calories and fat. The average avocado contains about three hundred calories and thirty-one grams of unsaturated fat, which is beneficial for the heart and health, so eating avocados on a regular basis leads to weight gain within a week by three kilograms. Sliced avocado to omelettes or salads and others, if you want to gain weight in a healthy way.
the banana
Bananas are a healthy and useful food for the body. It contains many nutritional elements, including omega-6 fatty acids, omega-3 fatty acids, potassium, calcium, carbohydrates, fats, phosphorus, dietary fiber, natural sugar, protein and folic acid. On a number of vitamins such as vitamin A and vitamin C, in addition to all these benefits Bananas are foods that increase weight because of its high calorie, with one banana contains about ninety calories.
Other foods
Other foods that increase weight include:
- Dried fruits.
- the juice.
- Cheese.
- The beans.
- Black Chocolate.
- Butter of all kinds.
- oatmeal.
- Bread of corn.
- Ice cream.
- Mayonnaise.