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High calorie diet to gain weight

High calorie diet to gain weight


Weight loss is a significant weight loss that can lead to leanness. Leanness can be voluntary or involuntary. It is called leanness when the body mass index (BMI) is below 18. The high calorie diet allows you to gain weight to regain a healthy weight. It aims to stimulate the appetite, to integrate foods high in calories and to avoid foods with low energy density.

The essential points of the hypercaloric diet to gain weight:

High calorie diet to gain weight: understand everything in 2 min

- Consume foods with high energy density
- Stimulate the appetite
- Make snacks
- Avoid products with low energy density and lightened
- Practice moderate intensity physical activity

Benefits of the high calorie diet .

The high calorie diet is a high-calorie diet that should provide, on average, 500 calories more than the conventional diet.

The high calorie diet makes it possible to:

- Stimulate the appetite
- Consume foods with high energy density
- Limit foods with very low energy density
- Increase calorie intake without increasing the volume of meals
Integrate snacks
- Do moderate intensity physical activity Achieving and maintaining a healthy weight is a real problem for many people.
- While it can be difficult to lose weight, taking a few pounds is just as important. Although this may seem strange to the majority, it is a reality.

A problem of rapid metabolism?

Some people burn the calories consumed faster than others. We then speak of individuals with rapid metabolism. In these individuals, it is difficult to reach and maintain a stable healthy weight. The speed of metabolism is linked to genetic heritage but can also be accelerated by various factors such as stress, temperature changes, nicotine, caffeine and muscle density. It is important to note that some life situations such as illness can result in greater calorie consumption by the body trying to defend itself. These particular cases can lead to weight loss sometimes very important: this is the case of cancer, hyperthyroidism, serious burns, etc.

Finally, unintentional weight loss may be due to malabsorption of nutrients caused by certain pathologies such as ulcerative colitis, Crohn's disease or celiac disease.

A high calorie diet is recommended for people who need to gain weight, regardless of the reason for difficulty getting fat. The goal is to increase caloric intake by 500 calories a day, to reach a weight gain of 500g per week. Although all foods are allowed, it is best to eat as balanced as possible. The goal is not to eat more sweets and fried products, for example. The tips that follow are not miracle solutions, gaining weight sometimes requires time and perseverance.

How to grow? Food recommendations

Wondering how to grow quickly? Here are some high calorie foods and nutritional strategies that will allow you to gain weight gradually. On the contrary, you will find in this sheet the mistakes you should not make if you have a fast metabolism.

Foods rich in calories to incorporate into its menus to gain weight

The following foods are included in your menus to gain weight. They can bring more calories to the body without increasing the volume of meals. This section also presents some nutritional strategies to implement as part of the high calorie diet.

High energy density foods

The energy density of a food defines the amount of calories per gram of that food. The energy density is influenced by the water, fiber, sugar and fat content of the food. Water and fiber reduce energy density, while fats and sugars increase it.

With a high energy density diet, you consume more calories for a certain volume. For people trying to gain weight, it is essential to choose foods with high energy density.

Here is a table of foods with high energy density to include in the high calorie diet:

Stimulate the appetite

It is possible to whet your appetite by paying attention to small details. But how to stimulate the appetite to gain weight? Here are some tips.

- Make a beautiful table with nice dishes
- Take the meal outside if the weather permits
- Add color to the plate by adding herbs and spices
- Eat foods that make you happy
- Take meals with people we like, we tend to eat more
- Try to relax before going to dinner
- Accompany the meal with a glass of wine if the state of health allows it
- Begin the meal with a glass of acidic juice (lemon, tomato, orange, etc.)
- Take a walk or a light exercise before the meal

Increase calorie intake without increasing the volume

Hearty meals obviously favor weight gain. But you can also choose to add certain ingredients to meals to increase calorie intake without necessarily increasing the volume of the meal. It is ideal for people who have difficulty eating in large quantities.

To make a meal high in calories, here are some tips:

- Add a fatty substance systematically to your dishes after cooking: vegetable oil in vegetables, in starchy - -foods, in soup or on your soup.
- Serve meats, poultry and fish with a greasy sauce
- Add avocados, olives, nuts and diced salad cheese
- Add nuts and dried fruits in pastries
- Sprinkle parmesan or grated cheese over pasta, vegetables and soups
- Add egg yolk to the dishes
- Incorporate powdered milk into soups, creams and milk
- Put honey in desserts and cereals
- Drink juices, milk or syrups all day long instead of water
- Add cream to dishes and desserts whenever possible: in soups, fruit salads, yogurts, etc.

Integrate snacks

In addition to high calorie meals, you need to incorporate some snacks in the day to achieve a good calorie intake. You can choose to snack at 500 calories or several small snacks at 250 calories. It must be done according to possibilities and tastes.

Examples of 500 calorie snack:

- Three dried dates and a big handful of nuts
- 50g of cheese, 4 rusks and a small handful of almonds
- A piece of raisin cake, a glass of soy milk and a handful of nuts
- A bowl of cereals with whole milk
- Chicken and cheese sandwich with mayonnaise

Examples of 250 calorie snack:

- 50g mixed nuts and nuts
- 2 slices of peanut butter bread
- 1 whole yogurt with fruits and a handful of raisins
- 1 bowl of whole milk chocolate
- Bowl of whole milk enriched with 3 tablespoons of milk powder
- Food supplement bought in pharmacy

Do moderate physical activity

Moderate physical activity is one of the best ways to stimulate your appetite, even if it burns a few calories. It is important to practice regular physical activity that solicits all muscles such as swimming, skiing, brisk walking, etc. It is essential to maintain the density of muscles and bones, and health in general. Without physical activity, weight gain is likely to be in fat only, which is harmful to your health.

Other recommended foods:

- legumes
- Milk and Whole Dairy
- Food supplements
- Juices, soups and liquid foods that concentrate calories

Foods to avoid when you have a fast metabolism

If you want to gain weight, in addition to promoting high calorie foods you will need to avoid certain foods and bad eating habits. Indeed, the metabolism is very sensitive to some elements that can undermine all your efforts to gain weight.

Some foods to avoid in a high calorie diet:

- Fresh fruits and vegetables
- Milk and skim milk
- White fish
- Poultry white without skin
It is advisable to consume the fruits and vegetables at the end of the meal in the form of soup, or cooked. - Thus, they take up less space in the stomach and retain the appetite for more caloric foods.

Lightened products

Lightened products are relatively low calorie products, by lowering the lipid level or the sugar level. It is obviously not advisable to consume such products to gain weight since their primary goal is to provide fewer calories to consumers. In a high calorie diet, always take care to take the traditional version of current products.

Here are some examples of lightweight products to avoid:

- Skimmed yoghurt and 0%
- Skimmed milks
- Cream with 15% fat
- Sodas light
- Lightened cheese
- Vinaigrettes and other light sauces

Avoid empty calories

High calorie diet does not necessarily mean anarchic diet. To gain weight healthily there is no question of rushing on sweets, fast food and other industrial dishes. By doing this, you risk gaining weight in the form of localized fat around your stomach. This type of weight gain can be dangerous for health and increase the risk of cardiovascular disease in the long term.

Attention to intensive physical activity

Moderate physical activity stimulates appetite and can promote weight gain. On the other hand, intensive physical activity may burn a lot more calories than can be compensated for. The resulting deficit can make weight gain even more difficult. It is therefore recommended to be careful and avoid certain activities such as running, athletics, sprinting, cycling, etc.

Avoid drinking during meals

Always for the sake of not saturating the stomach, it is recommended not to drink during the meal as part of a high calorie diet. However, it will be necessary to maintain good hydration by drinking at least 1.5 liters of water between meals.

In addition, it is recommended to avoid tea and coffee that can reduce appetite. Ideally they should be consumed at the end of the meal only.


Other foods not recommended:

- Industrial foods
- sweet things
- Dishes made from vegetable broth
- Soft drinks
- Highly fibrous foods
- How to gain weight? Some practical tips in everyday life

Occasionally resort to dietary supplements

- Do not consume light products that are low in calories or contain fewer calories than the regular product
- Schedule meals and do not exceed 3 hours between each food intake
- Make snacks in the morning and in the afternoon
- Keep a bottle of olive oil, nuts or dried fruit on hand. It will be easier to add to meals and snacks
- Sprinkle hemp seeds on vegetables, yogurts and soups.

References

Note: Hypertext links to other sites are not updated continuously. It's possible a link become not found. Please use the search tools to find the desired information.

Whitney EN, Rolfes SR. Understanding Nutrition. Ninth Edition. Wadsworth, United States, 2002.
Nutrition Manual Online Clinic. Diet rich in energy and protein. (Accessed March 28, 2011).

Notes

1. Package C, St-Arnaud-McKenzie D, et al. More than just being alone: ​​the number, nature, and complementarity of meal-time social interactions influence food intake in hospitalized elderly patients, The Gerontologist, October 2008; 48 (5): 603-11.

SEE ALSO  : Sport and physical activity, health benefits
                                            
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