Lose a pound or two? Many people have this wish. However, there is also the other side of the coin and some people try to consciously gain weight. Be it diseases, genetic predisposition or stress that ensure that the weight cannot be maintained and those affected lose weight involuntarily.
When it comes to losing weight, the rule of thumb is that you need to burn more calories than you take in. And it works the other way around, too: to gain weight, you need to take in more calories than you burn. How does that work? We will tell you below.
Gain healthy weight: follow these 3 tips
Sure, you can get the extra calories you need in the form of pizza, fries, and ice cream. Healthy? However, this method is not! Processed foods often contain too much salt, sugar and fat, which can make you ill in the long run. You will look in vain for valuable nutrients such as protein or roughage – this is a better way.
1. Foods with high calorie density and high fat content
Instead, include foods in your diet that have a high energy density. This includes, for example, whole grain products. Healthy fats, found in avocados, vegetable oils like canola and olive oil, and oily fish, also have more calories.
2. More meals
Instead of three large meals a day, eat five smaller ones. This allows you to eat more calories without feeling overly full. But instead of chocolate bars and gummy bears, indulge in healthy snacks. Protein-rich snacks such as a hard-boiled egg or quark with fruit are ideal.
3. Build muscle
Gain weight by building muscle! This works best if you do weight training regularly, about two to three times a week. Other benefits that strength training promises? Your risk of osteoporosis is reduced, your posture is improved and your joints are strengthened.