Increase physical fitness in a week

How to Gain Weight Fast and Safely in a week

Thinness

Maintaining a normal weight is important to human health, and the problem of being thin or underweight can negatively affect the body, and according to the Centers for Disease Control and Prevention that if the body mass index is less than 18.5, then The person suffers from thinness, and the reason for the lack of weight may be that the body spends more calories than the person consumes.

This is due to the lack of food intake, excessive exercise, or health problems that reduce the body's absorption of nutrients, or increase its need for these elements, and many other reasons that may lead to thinness. 

Fattening the body in a week

requires body fat or weight gain with little patience. It is not easy to start adding high-calorie foods to the diet quickly, without monitoring the nutrients that are contained in these foods.

Therefore, gaining a healthy weight requires little gradation, and slowness, by increasing the amount of food in a few weeks to prepare the food for this food, and usually needs to increase 300 to 500 additional calories per day to increase its weight steadily, and to focus on the quality of the foods used during this phase is important

Take three to five meals: at least three main meals can make it easier to get more calories and some snacks are recommended for meals.

• Eating fiber-rich carbohydrates and healthy fat: Healthy fat-containing foods, fiber-containing carbohydrates and meals can help increase the number of calories and nutrients. They can also provide the body with the energy needed to promote muscle growth, exercise, and full carbohydrates are recommended for consumption instead of duplicated sources.

• Fats are important for choosing healthy varieties such as: unsaturated monounsaturated fats, trans fats; which are found in nuts and vegetable oils, in addition to that, it is recommended that the quantities of unhealthy fats be reduced; Such as: Trans and saturated fats found in fried and baked foods. 

• Drinking high-calorie beverages: Drinks and juice can be prepared from fruits, nuts, seeds, dairy products, and some vegetables; Spinach, which contains a lot of nutrients and calories, make it suitable for people with less appetite, and may be more encouraging than eating large meals. On the other hand, it is recommended that such beverages be served as snacks and not eaten at other meal times so that people can eat solid foods.

• High-calorie diet: It is recommended that no fat-free foods be selected, that foods containing large amounts of calories be eaten, that fat fish be chosen, and that sweets of high nutritional value be taken away; Such as: Oatmeal biscuits. In general, it prefers to eat small, high-calorie foods to help eat more calories while avoiding fast saturation; nuts, cooked butter, mangoes, and other foods. 

• Eating enough protein: Whereas followers of dietary regimes which contain good amounts of proteins can promote muscle building, whereas taking 0.8 to 2.0 grams of these foods per kilogram of body weight, in addition to exercising may increase muscle mass in the body, which promotes healthy weight gain. One study suggested that using the fattening system may increase calorie intake, which increases body fat, while increasing protein expenditure, In the muscle mass of the body instead of affecting fat stores.

• Variety in foods: whereas it is recommended that foods be taken from different food groups; to get good nutrition, and to balance the calories that the body takes, like: Eat milk products with some plant foods, add peanut butter or cheese.

• Exercise: It promotes resistance exercises. Resent training is the construction of muscles in the body, so it is recommended that you do these exercises twice to three times a week; It is also recommended that you choose exercises for different muscle groups in the body, and avoid supplements, and products that are thought to enhance muscle building. It is worth mentioning that specialists are recommended to see the right way to exercise. It should be noted that there are many types of resistance exercises that are important for muscle building, including: Weightlifting, resistance rope

Foods that help to fatten the body

can add some food to the diet help build muscles, and increase weight in a healthy way. The most important of these foods are:

• Milk: It's been used from ancient times to increase weight, muscle mass; A rich source of proteins, carbohydrates, fats, calcium, vitamins, and minerals, and it also contains casein and milk serum protein. Studies have shown that taking on weightlifting can help build muscles. Nuts: Nuts contain proteins, fats, and are high-calorie foods, so using a few of them can provide the body with a lot of calories.

• Red Meat: These are the best foods to increase muscle mass; because they contain the amino acids that the body needs to make muscle protein, and tissues, in addition to being a source of keratin; It's an important supplement to muscles.

• Potatoes : Potatoes and other carbohydrates are high-calorie foods, and they also increase glycogen content in muscles. 

• salmon: Salmon and other fats contain omega-3 fatty acids, and many high-quality proteins; that helps build muscles.

• Dried fruit: Dried fruits are known to contain high levels of sugars, food fibers, antioxidants, and calories, making them suitable for fattening.

• Avocado: Avocados is characterized by its high level of monounsaturated fats, vitamin K, potassium plus fiber, and is also a calorie-rich vegetable and therefore suitable for overweight.

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