The consumption of calories exceeds what is burned daily
The most important step to weight gain is to eat more calories to exceed the need of the body, and can determine the calories needed by the body using caloric computers, and then eat food containing calories higher than the result obtained from the calculator at the rate of 700-1000 calories, In order to gain weight quickly, and 300-500 calories in the case of the desire to get more weight slowly, bearing in mind that the calculator gives estimates and not accurate figures, the body can burn a number of hundreds of calories more than the result, and is not required to continue the work Accounts for a long time, but for The first few days in order to get used to the amount of food to be eaten.
Eat high-fat foods
Adding certain foods to the diet will make weight gain easier.
- Home-made protein drinks: It is a nutritious, effective way to gain weight. Examples of these chocolate-flavored snacks are 444 milliliters of milk, one scoop of whey protein, one tablespoon peanut butter, and an avocado.
- the rice: It is an easy-to-prepare, low-cost substance that contains carbohydrates that increase weight. One cup of cooked rice provides 190 calories, 43 grams of carbohydrates and 6 grams of fat.
- Fatty fish: Especially salmon, fatty or oily fish are excellent sources of protein and healthy fats. 170 grams of salmon contain about 350 calories, 4 grams of omega-3 fats and 34 grams of high-quality protein, which helps build muscle.
Eat five to six meals
You should get used to eating five to six meals a day to gain weight, because eating a lot of food at the same time leads to indigestion, and the body will not be able to absorb all these elements, and over time will increase appetite from day to day.