Note when choosing foods in the diet to gain weight

This is an automatically translated article.

Being underweight can be a concern if it's the result of poor nutrition or other health problems. To improve this condition, you can choose some healthy foods to help you gain weight more effectively.

1. How to gain weight healthy

To be able to gain weight healthy, without health problems, you can apply a few ways:
Eat more often during the day, can be applied by eating many meals. You can eat five to six small meals during the day instead of two or three large meals. Choose foods rich in nutrients. As part of a weight-gain diet, choose wholegrain breads, pastas and cereals, fruits and vegetables, dairy products, etc. Use smoothies and drinks. Do not eat soda, coffee and other drinks with low calories and little nutritional value. Go for healthy smoothies made with fresh or frozen milk and fruit and sprinkle with some ground flaxseed. Use nuts, peanut butter... in snacks. Add extras to dishes, such as cheese in casseroles and eggs, or fat-free milk powder in soups and stews. Can be applied to both weight gain diets for women or weight gain diets for men. Be aware of excess sugar and fat including if you are underweight. Occasionally eat a piece of cake with ice cream, but most of the food choices are guaranteed to be healthy and provide nutrients beyond calories. Bran muffins and yogurt are good choices. Exercise, which can help build muscle. Furthermore, exercise also helps stimulate appetite.

2. Food choices in the diet to gain weight

2.1. Protein Powder Drinking homemade protein powder can help you gain weight quickly and is nutritious. Alternatively, you can combine this regimen with 470 mL of milk or soy milk if you are lactose intolerant. These foods are all high in nutrients and calories.
All of the above foods provide about 400–600 calories, along with large amounts of protein and other important vitamins and minerals.

2.2. Milk Milk has been used as a food to help gain weight or build body muscle. Because milk provides the body with nutrients that create a good balance of protein, carbs and fat and is a good source of calcium, as well as other vitamins and minerals.
When looking to gain muscle, milk is an excellent source of both casein and whey protein. Additionally, studies have found that milk, whey, and casein combined, can lead to greater mass gains than other protein sources.
2.3. Nuts and nut butters Nuts and nut butters are perfect if you're trying to gain weight. 1/4 cup of almonds contains 170 calories, 6 grams of protein, 4 grams of fiber and 15 grams of healthy fats.
You can add nut butter to a variety of snacks or treats, such as smoothies, yogurt and crackers, for an instant high-calorie snack.
However, you need to make sure when using nut butters that there are no added sugars or oils.

2.4. Red Meats Red meats are the best muscle building food sources. For example, 170 grams of beef steak contains about 5 grams of leucine. Leucine is an important amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. Red meat also contains 456 calories and almost 49 grams of protein. Also, red meat is the best dietary source of natural creatine, possibly the best muscle building supplement in the world.
Should choose fatty meats, provide more calories than lean meat, help you load more calories and gain weight. In a study conducted in 100 older women who added 170 grams of red meat to their diet and performed resistance training exercises 6 days a week for 6 weeks. The women gained lean mass, an 18 percent increase in strength, and an increase in the key muscle-building hormone IGF-1.
Both lean and fatty meats are good sources of protein, although the calorie content of fatty meats will be higher, which can help you gain weight faster.
Red meat is a great source of protein that will help you gain muscle. The protein composition of red meat contains leucine, an amino acid that helps stimulate muscle protein synthesis. The fatter the meat, the more calories the body absorbs.
2.5 . Potatoes and Starches Potatoes and other starchy foods are used as a very easy and economical way to add calories. However, choose healthy starchy foods: quinoa, oats, corn, buckwheat, potatoes and sweet potatoes, squash, winter vegetables, beans and legumes
Potatoes and legumes Potatoes not only add carbs and calories to help with weight gain, but they also help increase muscle glycogen stores. Glycogen is the primary fuel source for activity. Many of the carb sources of these foods also provide important nutrients and fiber to the body, as well as resistant starches that can help feed the bacteria in the gut.
Quinoa is prepared and eaten like a grain. Quinoa can be cooked and eaten on its own, or added to soups, or made into a powder and used in sandwiches, beverages or porridge.
Quinoa is considered a superior food to many other grains because of its complete protein composition, which means that in addition to containing all the amino acids needed by the body, quinoa also contains a lot of protein. , minerals and B vitamins .

2.6. Salmon and fatty fish Like red meat, salmon and fatty fish are excellent sources of protein and important healthy fats. Of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most important and well-known. These nutrients have many benefits for your health and help fight disease.
Just one salmon fillet, 170 grams, with the bones removed, provides about 250 calories and 12 grams of healthy fats. The daily serving contains 37 grams of high-quality protein, which will help you build muscle or gain weight effectively.
You can prepare salmon in many different ways such as: steaming, pan-frying, smoking, baking, grilling or boiling. You can also try smoked salmon or even eat raw salmon in sushi and sashimi.
Fresh or frozen salmon usually costs a little more than other types of salmon, but canned salmon is a quick and inexpensive option. Almost all canned salmon is selected as wild, not farmed.
2.7. Protein Supplement Taking protein supplements is quite popular for athletes and bodybuilders who want to gain weight. There are many varieties available, including whey, soy, egg, and pea protein. Whey protein supplements can help you gain muscle while making your weight gain strategy easy and cost-effective, especially when combined with resistance training.
Some people think that whey protein food sources are unhealthy or unnatural, but that is not the case. Whey protein is made up of dairy products and has been shown to help improve markers of health and reduce disease risk.
Protein supplements may be even more important if you are also training as your daily protein needs increase. Similar in role and composition to meats and other animal products, whey protein contains most of the amino acids needed by the body to help stimulate muscle growth in the body.

2.8. Dried fruit Dried fruit is considered a high-calorie snack while also providing antioxidants and micronutrients. You can get many different types of dried fruit, and all of them are naturally high in sugar. Therefore, using dried fruit products can cause weight gain, especially because they are convenient to eat and taste great.
In fact, the dried fruit will not lose most of its nutrients. Dried fruit is particularly high in fiber and most vitamins and minerals.
2.9. Whole grain bread Whole grain bread is another good source of starches to help you gain weight. You can set up some very simple, well-balanced, yet calorie-dense meals by combining bread with protein-rich food sources such as eggs, meat, and cheese.
Sandwiches are one of the easiest, most versatile and portable meals to help you gain weight.
2.10. Avocados contain lots of healthy fats. Unlike other fruits, avocado is quite high in calories and is a great food to help you gain weight. The nutrition facts of one large avocado provide about 322 calories, 29 grams of fat, and 14 grams of fiber, vitamins, minerals and many beneficial plant compounds.

2.11. Dark Chocolate High-quality dark chocolate provides a lot of antioxidants and has many health benefits. Dark chocolate with at least 70% cocoa (the nut that makes chocolate) is said to help regulate stress hormones and blood sugar levels as well as help reduce the risk of heart disease, some cancers, inflammation, stress. and type 2 diabetes.
Similar to other nutrient-dense foods, dark chocolate is very calorie-dense, which means it's easy to get a lot of calories from it. Each 100-gram bar with 60–75 percent cocoa solids has about 600 calories and is packed with micronutrients and resistance-boosting compounds, fiber, magnesium, and antioxidants.
2.12. Cheese Cheese has been a staple food for centuries. Similar to dark chocolate, it is high in calories and fat. 28 grams of cheddar cheese has 110 calories and 7 grams of protein. Because cheese is so delicious, you can incorporate it into most dishes and easily add a few hundred extra calories.
2.13. Whole eggs Eggs are one of the healthiest muscle building foods. The excellent combination of high-quality protein and healthy fats in the nutritional composition of eggs makes for a healthy product. Each large raw egg weighs in with the shell (50 grams), has about 74 calories.
2.14. Full-fat Greek yogurt is another convenient and healthy snack. Yogurt has a great nutritional role because of its balanced combination of protein, carbs and fat. Each 170-gram serving of plain, whole yogurt will give you 165 calories and 15 grams of protein.
2.15. Healthy fats and oils Healthy fats and oils are some of the most calorie-dense foods out there. Adding 15ml of olive oil to sauces, salads and during cooking can quickly add 120 calories.
Maintaining a weight-gaining diet not only helps you achieve the desired weight, but also improves health and limits the risk of disease. If possible, you should combine more exercises suitable for thin people.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com - mayoclinic.org