The problem of underweight
Some people suffer from the problem of weight loss, and are trying to increase their weight without interest, and raises the question of ways to increase the right weight, and the advent of the month of Ramadan may create more questions about how to use this month to increase weight or reduce, so this article aims to talk about Ways to increase healthy weight, and how to apply it during the month of Ramadan.
The problem of underweight is a much less widespread problem of weight gain and obesity. Weight loss is determined by calculating BMI, which is calculated from the following equation: BMI = weight (kg) / square length in meters (m 2) That the person under normal weight when the body mass index has less than 18.5 kg / m 2, and the decision to increase weight is based on two factors, the first is the health factor, if the person is under normal weight for the length and is in good health and nutrition well, it does not need To weight gain, and if low weight was associated with Disease or malnutrition in this case setting calls to nutritional intervention and treatment, and the person needs medical opinion to determine the need for weight gain.
The other factor is personal desire. A person may feel a desire to increase his weight, even if he is not in need of health. A person may want to increase his weight to improve his appearance or improve his athletic performance, for example.
Ways to gain weight in Ramadan
Contrary to what many believe that weight gain can be achieved by eating a lot of high-calorie foods only, but this method, although it is possible to achieve weight gain is not considered a healthy way to do so, where the weight can result in this way an improvement in Appearance, which may satisfy people who want to gain weight for this reason, but this increase will most often increase the fatty tissue, which can carry health damage, which can also interfere with the fitness and athletic performance in athletes, Considering that weight gain in a healthy way needs to combine certain exercises, as well as eating a high calorie diet equivalent to 50% of the daily needs, and high in carbohydrates, proteins and medium-fat.
As for the month of Ramadan, many studies found that it has an effect on body weight reduction, while other studies found that it can contribute to weight gain, because of the different cultures, customs and behaviors among the members of these studies, and in both cases the change in weight is simple and not A person can evaluate himself and his dietary habits and the difference in Ramadan to know which of the two categories belongs. Also, this increase in weight during the month of Ramadan due to eating high calorie foods may not be healthy. The choice of high-fat foods and calories, exercise to increase muscle mass, and take into account that the design of weight-loss diet as weight loss diets in the need to be individual, the individual differences must be taken, and the cause of underweight, physical condition, and foods Favorites, and abilities in mind, here are some tips to increase your weight during Ramadan:
- Choose foods high in energy density, which is contrary to the advice given in weight loss diets. This can be done by selecting the highest calorie foods from each food group, such as milk shake instead of skimmed milk, An avocado instead of cucumber, a glass of grape juice instead of a small apple, and a piece of muffin made from whole wheat instead of whole wheat bread. Eating high-fat foods gives more calories than sugars of the same size, and Eating high-fat foods makes it easy to eat extra calories without significantly increasing the amount of food you eat
- Be careful to choose healthy fats and avoid saturated and trans fats. To avoid their health hazards, for example, sauteed vegetables can be prepared with olive oil instead of butter or margarine. Care should be taken to combine these nutritional choices with exercise.
- In a month of fluorescence, olive oil can be added to the salads and soups, rice and pasta from whole grains prepared with olive oil or sunflower oil, and avocados, corn and whole wheat pasta can be added to the salads.
- Take care to eat at least three meals a day during the month of Ramadan, breakfast, and the meal of Suhur, in addition to another meal between them, and be careful to organize the times of eating Suhour and other meal every day, and must practice some methods that increase the amount of food eaten during The first 20 minutes from the beginning of the meal.
- Eat the main meal or appetizers made from meat and poultry before eating the salad or soup, and in the case of satiety before eating, can be left and eat as a snack later.
- Work on increasing the amount of food and calorie intake using some methods and behaviors, such as adding cheese to the main course, and eating using spoons and dishes larger than usual.
- Eat snacks between main meals so that these meals do not interfere with the person’s ability to eat in the main meals, such as eating dried fruits, nuts and seeds, which is an easy way to add calories to the diet daily.
- Eat extra calories from liquids. Drinks provide an easy way to increase your calorie intake. Natural fruit juices, such as grape juice, cranberry juice, fruit cocktail with milk and honey, and milk powder can be consumed.
- Strength exercises should be used to build muscles and combine them with extra calorie intake. This increases the fat and muscular tissue in the body. Addition of 700 to 1000 additional calories is equivalent to the extra exercise effort and weight gain. Aerobics in Ramadan after breakfast.