For most people, one of the biggest difficulties is losing a few pounds. But the opposite (ie, getting the scale numbers up) is also a real battle. First, it’s good to keep in mind that before you want to lose weight or gain weight, it’s important to do it in a healthy way. Thus, relying on healthy foods to gain weight is essential.
So, check out some tips that can help you in this process! However, remember that the best way is to seek help from a nutritionist to achieve your goals.
In this article you will find:
- Do you have any vitamins that help you gain weight?
- Tips to gain weight in a healthy way
- Recipes to help you gain weight in everyday life
- How to get fat fast?
Do you have any vitamins that help you gain weight?
No vitamin has the ability to make you fat or lose weight, as they alone do not contain any caloric value. What has caloric value are the foods to which they belong, depending on the macronutrients (carbohydrates, proteins and fats).
Vitamins A, D, E and K are fat-soluble, that is, they need the fat to be transported and/or synthesized, having the characteristics of being present in foods with higher caloric value. In other words: 1 gram of fat has 9 calories, while 1 gram of carbohydrate or 1 gram of protein has 4 calories each.
In addition, nutritional deficiencies, that is, lack of vitamins, can affect the body’s functioning and consequently alter metabolism, interfering with weight gain.
In summary, to improve weight gain, the body must be well nourished, and the caloric volume ingested (what you eat) must be greater than the energy expenditure (what you spend).
Tips to gain weight in a healthy way
The correct diet is one of the main ways to gain weight without harming your health. By increasing the amount of calories, also reinforcing vitamins and minerals, so that there are no shortages, it is possible to obtain excellent results.
Therefore, they must be added to the food:
- Whole grains, seeds and pasta (rice and bread);
- Red and white lean meats (steak, chicken and fish);
- Legumes (beans, peas, soybeans, chickpeas, lentils);
- Fruits and vegetables;
- Milk and dairy products (yoghurt, white cheese).
To increase protein synthesis, and consequently increase lean mass, a factor responsible for healthier weight gain, it is essential to increase the intake of foods source of vitamin C. This is because, in addition to increasing protein synthesis, it improves the absorption of iron and favors collagen synthesis, thus preventing stretch marks and flaccidity.
Also read: Foods that make you fat: see what they are and know how to choose | MS (minutesaudavel.com.br) .
Recipes to help you gain weight in everyday life
The increase in caloric volume can also be enhanced with some interesting homemade recipes, which bring health and calories to your daily life. So, check out some recipes we’ve separated for you:
Among beverages, it is worth investing in more elaborate vitamins and avoiding industrialized beverages: soft drinks, boxed juices, etc.
The apple smoothie recipe takes: ½ apple, 300ml of whole milk and 3 tablespoons of flaxseed flour. Just hit everything and then take it. It is also possible to add oats, bananas, oranges and papaya to taste.
Apples contain vitamins such as B, C and E, which are essential for health. In addition, the fruit has substances that are good for health such as potassium, iron and magnesium. Another positive point of this recipe is the milk that brings calcium and protein.
In turn, flaxseed flour, combined with nutrients, is rich in omega 3 and fiber that favor the absorption of fat-soluble vitamins.
For the recipe, you need 1 pitted avocado, 2 tablespoons of whole milk powder and ½ cup of vanilla yogurt. If necessary, you can add a little honey before beating.
Avocados provide good fats for the body, contain vitamins (B, C and E) and boost calcium intake.
To make this vitamin, blend in a blender: 100ml of milk, 1 pot of natural yogurt, strawberries to taste and 2 tablespoons of chia. Strawberries are rich in vitamins A, B, C and E. In addition, the drink helps to meet the needs of calcium, potassium, iron and manganese.
This one is super simple, but you can spice it up with whatever you want. Just make the chicken the way you like it best: grilled or shredded and use it as a filling for your tapioca. If you want to make more calories, you can include a slice of cheese, boiled egg or even make a crepioca (tapioca beaten with egg before preparation).
For that Sunday lunch, this Vegan Journey recipe is wonderful! You will need:
- 2 small sweet potatoes;
- Approximately 1 cup of wheat flour;
- 2 cups of tomato sauce;
- 3 chopped garlic cloves;
- 1 tablespoon of oil;
- 2 sprigs of basil;
- Salt and green smell to taste.
Put the potatoes in the pan with boiling water and cook, in about 5 minutes they will be soft, check by trying a fork, if they are soft, drain the water.
While the potato is still hot, mash it with a fork or a potato masher, forming a puree.
Add 1 tablespoon of salt and the sifted flour, forming a dough (remember to flour your countertop so the dough doesn’t stick together). With the dough ready, you can put more water in the pan to start boiling while you are going to break the dough.
Roll the dough into rolls and cut it into pieces to form your gnocchi. As soon as the water in the pan is boiling you should put a portion of gnocchi in the pan, as soon as they start to float, remove it from the pan and place it on the plate where you will be serving.
Do not put too much gnocchi in the pan at once, always make ‘individual’ portions one at a time so as not to risk losing the dough point.
To make the sauce, peel and chop the garlic, brown it in a drizzle of oil, add the tomato sauce to the pan, add the salt. After turning off the heat, add basil and the chopped green smell!
This recipe is from Tatiana Romano, from Panela Therapy, and it’s delicious!
How to get fat fast?
Taking care of your diet is a good way to gain weight in a healthy way: with balanced meals, it is possible to offer the body all the important nutrients.
Reinforcing the diet, with the help of food planning, can be enough to gain weight without resorting to supplementation. However, in case of nutritional deficiency, nutritional replacement may be necessary.
In addition, it is important to emphasize that those looking to gain weight with quality should not go out eating “everything and a little more”. In other words, the old recommendation to avoid saturated fats, ultra-processed foods, white pasta, fried foods, sugars and industrialized products is also valid to gain weight without developing future diseases and complications.
Therefore, when setting up the daily menu, take the following tips into account:
- Eat three meals and two snacks throughout the day;
- Do not eat in quantities greater than your hunger, respect your body;
- Try to assemble, whenever possible, colorful dishes with a variety of food groups. For example, at lunch: a serving of carbohydrate, one or two of protein, salad and various vegetables;
- Understand that eating fatty meals (pizza, fast food, etc.) will not help with healthy weight gain, as these foods have no nutritional value and can harm health;
- Get regular physical activity!
Finally, it is worth remembering that a medical follow-up is important to assess the cause of the difficulty in gaining weight. From this diagnosis, it is much easier to find ways to gain healthy weight.