Thinness
With increasing attention to obesity as a disease of the age and its serious consequences, people overlook what is thin and underweight is a risk. It is possible to determine whether a person is thin or not by means of a body mass index. His body mass index is less than 18.5.
Healthy ways to gain weight
To increase weight by 0.5-1 kg per week, the person increases his intake to about 500-1000 calories per day, and healthy ways to help gain weight:
- Eating more calories than burning the body: A person should eat more calories than his body needs. If a person wants to gain weight slowly and steadily, he or she will increase 300 to 500 calories more than a day. If he wants a quick increase in weight, he should increase 700-1000 calories Heat on their daily needs.
- Eat plenty of protein: Protein is the most important nutrient that contributes to weight gain. Protein is the basic protein of the muscles. Getting calories from a protein source in large quantities increases the muscle structure away from storing it in fat. The feeling of fullness quickly, and to increase weight is recommended to eat 1.5-2.2 grams per kilogram per day. Examples of high protein foods are meat, fish, legumes, eggs, and many more.
- Eat high calorie foods, increase the use of spices and sauces: Those who try to increase their weight should eat energy-filled foods such as avocados, oatmeal, potatoes, dark chocolate, whole-fat milk, etc., and the greater the use of spices and sauces.
- Weightlifting: Weight lifting is very important in trying to gain weight to ensure that a person’s intake of excess calories is not muscle and not fat. It is advisable to go to the gym two or four times a week for weight lifting, while trying to increase weight and size over time.
- Avoid drinking water before meals: This is because water enhances the sense of satiety, which reduces the amount of calories consumed.
- Use a larger dish: It is necessary to use a larger dish if you want to gain weight, because small dishes automatically make the person eat less.
- enough sleep: Adequate sleep is very important for muscle building and growth.
- Eat proteins first and then vegetables: Anyone trying to gain weight should start eating protein and delay the intake of vegetables.
- Quit Smoking: Smoking usually leads to an increase in weight.
Foods that contribute to weight gain
It is possible to gain weight in a healthy way by eating certain foods that increase weight and contribute to muscle building, including the following:
- Home Protein Drinks: The consumption of protein drinks is a quick way to increase weight. It usually provides 400-600 calories. It also contains many vitamins and minerals. Examples include two cups of milk with strawberry and vanilla flakes, which require mixing a cup of fresh or frozen berries With ice, a cup of high-protein yogurt, and one scoop of flannel-flavored whey protein.
- the milk: Milk contributes to weight gain and muscle building. It supplies proteins, carbohydrates, and fats, and is a good source of calcium, vitamins and minerals.
- the rice: Rice is a high-calorie food, and it is an easy-to-digest and digestible source of carbohydrates.
- Red meat: Red meat is one of the best foods that contribute to muscle building. It contains leucine, the important amino acid to stimulate muscle building.
- Potatoes and starches: Potatoes and other carbohydrates, such as corn and corn, supply the body with calories and increase the glycogen stock in the muscles.
- Dried fruits: Dried fruits contain calories, as well as antioxidants and fiber.
- Avocado: Avocados are rich in healthy fats, and contain vitamins, minerals and fiber. The 200 grams of avocado is given in 322 calories, 29 grams of fat and 17 grams of fiber.
- Cheese: Cheese is a good source of protein, fat, and is a high-calorie food.
Risk of thinness
There are many health risks associated with thinness and acute weight loss, as follows:
- Malnutrition: A person who is underweight may be malnourished because he or she does not eat healthy foods and essential nutrients enough to feed his body. The most important symptom of malnutrition is fatigue, inability to fight disease, Menstrual period in females, hair loss, dry skin, or dental problems.
- HIV: Many recent studies suggest a link between thinness and infection.
- Increased likelihood of surgical complications: Thinness can negatively affect the wound’s healing speed, and complications are more likely to occur when a person undergoes surgery.
- Osteoporosis: Thinness increases the risk of lower bone density and osteoporosis.
- Infertility: A severe weight loss in women can cause menorrhagia (Amenorrhea), and menstrual disorders or interruption may indicate an end to ovulation (anovulation). Chronic ovulation may cause infertility.
- Delayed growth in children: The child’s brain needs many nutrients to grow perfectly and properly, so thinness and malnutrition can affect the development of the child’s brain and cause its growth to slow.
- Anemia: Acute weight loss, lack of iron, vitamin B12, and folic acid can cause anemia.