How to gain weight: only if the matter in the diet?

How to gain weight: only if the matter in the diet?
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To gain weight For many people, the fact that one needs to gain weight, envy - more and more among us those who, by contrast, have to struggle with excess weight. However, those who faced the problem of insufficient weight, know that it is by no means should be a cause for envy. Need to gain weight can have many causes - poor appetite, health problems, intense exercise, or simply the desire to overcome the genetics that make a person a bad, if not - bony.

Weight slightly below normal is not always a problem. If you feel comfortable, and can normally cope with physical exertion, probably you can safely leave your weight alone. Problems begin where due to insufficient weight occurs malaise and / or acute dissatisfaction with their own appearance.

Food

To gain weight, do not need to start to lean on fast food. The diet should be, as usual, include foods rich in nutrients and not just calories. For example, high-calorie and healthy products Eight useful products, which you thought are nuts, seeds, dried fruits, dairy products, fatty fish, some fruit and berries (such as bananas and grapes).

Frequent meals and snacks - the main recommendation of specialists for those who want to gain weight. It is advisable to eat six times a day (including snacks), and to make the diet so that each meal contains proteins, starches, vegetables and / or fruit, and fats. These requirements correspond to, for example, a mid-morning snack: sandwich Sandwiches. Pros and cons turkey, whole wheat bread and mayonnaise, tomato and cheese or yogurt with fruit.

Increased muscle mass

Athletes who want to increase the weight by building muscle mass, you have to combine the consumption of sufficient amounts of calories and protein and strength training. They can recommend the enriched protein bars, protein shakes, and, of course, dairy products and meat. With the latter you have to be careful, because the fatty dairy products and copious consumption of animal fats may lead to the deposition of subcutaneous fat instead of muscle tissue formation.

Weight gain after illness

Some diseases characterized by loss of appetite Loss of appetite: the struggle for the ideal shape and / or the inability to consume sufficient nutrients. Sometimes treatment requires special and very strict diet. The transition to a normal diet should be done gradually - start with soups, dairy products, vegetable purees, and when the stomach gets used to it, include in the diet more protein foods such as fish and meat. Also necessary is beans, eggs, cereals, and various dairy products. During recovery from illness more than ever, it is important to avoid excessively rapid weight gain - it can have serious health consequences.

How to improve the appetite

If problems arose with low weight because the food just does not seem so attractive you have to go to the trick. Take a walk before sitting down at the table, or, better yet, practice in the gym. Physical activity is generally contribute to improving the appetite.

Buy foods that I enjoy the most, and do not force yourself to eat what you do not like.

As fluid fills the stomach or drink at least one hour before a meal. The sweet taste may contribute to appetite, so shortly before embarking on the main dish, eat a few grapes, a couple of slices of apple or a piece of chocolate.

At first eat soup or broth, richly seasoned with hot spices. It is known that hot spices inflame (almost literally) the appetite, so you can eat more dishes.