The diet for weight gain is the only thing you need to gain weight. Do not look for powder, medicine or potion, you just need a basic diet and patience to become obese.
As many are looking to lose weight, many are trying to get obese and weight gain. Here are some of the best strategies and diet for obese.
Ideal weight calculation by using BMI
Part of your body weight is fat. Research shows that body fat should be maintained in the healthy range, as high fat mass is harmful to health, low being high is also harmful and can increase the risk of multiple diseases.
Adults can use the “Body Mass Index” chart to find their weight. The BMI index is a traditional way to calculate the ideal weight. Also remember that the values in the diagrams are estimated and may not consider factors such as muscle mass.
BMI is a common tool that measures people’s weight over their height. Calculating BMI provides a single number for each height. Enter your information very easily and easily and find your ideal weight!
| BMI | Status |
|---|---|
| Less than 0.5 | Lack of weight |
| Between 0.5 and 2.3 | Proper weight |
| Between 1 and 2.3 | Overweight |
| More than 1 | Obesity |
Best Dietary Plan to Weight Growth (Seven Day Diet Plan)
If you want to gain weight, it is very important to do it properly and follow a dietary plan to become obese that is written. Consuming soda, donuts, ice cream and fast food may make you “obese”, but it can also make you “sick”!
If you have weight loss, be careful to add a balanced amount of muscle mass and healthy fat. In this case, you will gain good and beauty; But If you have an unhealthy diet, your belly and side will grow up and you will not get a beautiful and appropriate look.
There are a lot of lean people who have type 2 diabetes, heart disease and other health problems related to obesity. So, try to eat healthy foods and have a healthy lifestyle.
If you want to add weight slowly and consistently, get 2 to 5 more calories more than you burn a day. If you also want to gain weight fast, get about 1 to 2 calories above your daily need. Here’s a diet for weight gain with 5 calories.
Diet Plan to become obese: the first day
| Breakfast | 1 cup of Uthemil (including Jodoser Perk + Milk) + 2 bananas and 2 tbsp of peanut butter |
| The first snack | One and a half cups of granola or dry nuts + a cup of dried fruit |
| Lunch | Pasta with plenty of meat or soybean + as well as 2 medium bread with 2 tbsp (1 g) butter |
| Second snack | One apple + 1 tbsp of peanut butter + 1 |
| Dinner | About 2 grams of salmon + 1 grams of rice and lettuce salad |
Diet Plan for Weight Growth: The second day
| Breakfast | Smoothie consists of two cups of milk + a cup of yogurt + one cup of favorite fruit such as apples or pears or blueberries + two tablespoons of peanut butter |
| The first snack | A cup of granola + a fruit + two pieces of cheese with a palm of bread |
| Lunch | Meat sandwiches with plenty of cheese and vegetables + apples after lunch |
| Second snack | A shened protein scop in a cup of milk |
| Dinner | ۱۰۰ gram grilled meat + cooked potatoes one medium + a cup of broccoli with homemade sauce |
Diet Plan to become obese: Third Day
| Breakfast | Home Pancake Three Moderate + Two Tbsp Peanut Butter + One Orange + Two cups of milk |
| The first snack | A cup of granola or nuts |
| Lunch | Meat hamburger (2 grams) with lettuce and tomatoes and bread + two medium -sized potatoes with homemade sauce |
| Second snack | Two cups of Greek yogurt + one cup of favorite fruit or nuts |
| Dinner | 1 gram of grilled chicken breast + one and a half cups of rice + lettuce salad |
Diet Plan for Weight Growth: The fourth day
| Breakfast | Omelette with 2 eggs + sliced onions + red and green bell peppers + a quarter cup of grated cheese + two bread pills |
| The first snack | 1 tablespoon of peanut butter + 1 banana on 2 pieces of whole grain bread |
| Lunch | 2 grams of tilapia fish fillet, 2 grams of lentils + vegetable salads and 2 grams of walnuts |
| Second snack | ۱ Boiling eggs + mixed salad |
| Dinner | Sandwich 2 grams of turkey breasts + chopped onions, garlic, celery and peppers + 1 grams of tomatoes 2 grams of cooked beans + 1 grams of grated cheese. (Add the desired spice such as oregano, odor leaf, red pepper powder and cumin to the desired amount) |
Diet Plan to Obesity: Fifth Day
| Breakfast | 2 full eggs, 2 apples and 2 cups of jodoser with 2 cups of milk |
| The first snack | 2 cups of simple yogurt with 2 grams of granola and 2 g of raspberries |
| Lunch | 1 grams of chicken breast, 2 medium potatoes; 2 grams of green chickpeas and 2 grams of nuts after lunch |
| Second snack | One and a half cups of lenses |
| Dinner | 1 grams of acetic + one and a half cups of beans + about 2 grams of rice + lettuce salad and spinach with home sauce containing olive oil |
Diet Plan for Weight Growth: Sixth Day
| Breakfast | Stylish Protein Includes a Protein Scop + a Cup of Milk; Then three walnuts and a fruit such as orange or peach and 2 almonds |
| The first snack | One apple with two tablespoons of peanut butter and cinnamon |
| Lunch | Pasta with soybean or meat and mushrooms + lettuce salad and sauce |
| Second snack | Fruit salad (including orange peach orange kiwi) with olive oil and lemon juice and soybean sauce and spice |
| Dinner | Fish grilled fillets + two dates + a medium potato |
Food Plan to Get Obet: Day 7
| Breakfast | Omelette consisting of 2 eggs + mushrooms and onions + tomatoes + two bread pills |
| The first snack | A cup of nuts and a favorite fruit |
| Lunch | Homemade pizza includes bread + mushroom + grilled chicken and bearded + corn and tomato and peppers |
| Second snack | A shened protein scop in a cup of milk |
| Dinner | Eloe Salad contains 2 grams of cooked chicken and three large cooked potatoes and baguette bread + cucumber salad and tomatoes |
How is a person become obese?
Healthy weight gain is generally obtained by following a dietary plan to become obese and regular exercise. Foods you need to gain weight (or obesity) include high -calorie, nutritious, valuable and, of course, healthy foods.
On the other hand, strength training or weight training is another condition for weight gain. Sometimes you may need to change some of your lifestyle habits, for example, if you smoke or have a lot of stress, you should know that smoking and stress will disrupt your fitness and keep you lean.
Remember, consult your doctor even if you have difficulty gaining weight or weight gain even after changes in your diet and lifestyle. Your doctor will help you understand if there is a specific reason for weight loss and will refer you to a nutritionist if needed.
What is the reason for your weight loss?
Many low -weight people are physically healthy, and having a diet to become obese depends on their choice. If you are satisfied with your situation, you don’t need it and it is okay to be lean. But if you have a lot of weight loss and are looking for the reason, we will tell you the reasons for weight loss.
Genetics
Genetics plays a very important role in your body typing and weight; Your body’s metabolism may be genetically high or naturally an appetite and low food.
Disease
Some diseases make you thinner. Diseases such as hyperthyroidism, type 1 diabetes, intestinal inflammatory disease, and a series of autoimmune diseases can lose weight.
Medications and treatment
Some medications and treatments that reduce appetite, nausea, vomiting, and diarrhea can cause a person to lose weight. For example: chemotherapy.
Appetite disorders
Dietary disorders, such as nerve anorexia (anorexia), make the person unable to eat enough food and eventually lose weight.
Mobility
As you know, mobility and physical activity consumes calories, and if you get less calories than your calorie intake, it is natural that you will lose weight. (This is the secret of all weight loss diets). In this case, having a diet for weight gain will solve all your problem.
Psychological issues
Issues such as stress and depression can disrupt healthy eating habits and make the person serious about weight.
Tip: In general, following a dietary plan to become obese, designed in a basic and tailored way to your condition, will help you a lot and help reduce other problems.
Recommendations for healthy weight gain
The fact is that weight gain is more difficult for some people than others. If you have trouble weighing, make certain changes in your lifestyle. One of the most important and effective changes is to get a obese diet from a specialist. In this section we will tell you the different solutions to obesity and weight gain.
1. Go for strength training and build muscle!
Both aerobic exercises and strength training are important to your body’s overall health, but strength training is essential for when you want to build more muscle.
Since muscle weight is greater than fat, exercise with weights can help you gain weight without lifting your body fat. In this case, you will have a beautiful and eye -catching weight gain. You can get help from phytamine coaches for quick and healthy muscle building at home or club.
2. Eat more meals!
This works very well in the diet for obesity. To eat more meals. Apart from the main promises, eat three or four snacks, and have the next exercise. We even suggest having dinner twice. Eating meals will give you more calories more frequently and thus weight gain.
Dividing larger meals into smaller and frequent meals in the diet to become obese can allow you to get more calories without having to fill your plate too much and forcibly.
1. Get healthy calories high!
You do not need to change your diet. You can increase your calorie intake by adding nutrients, cheese, breads and healthy side. Almonds, sunflower seeds, fruit, wheat toast, eggs and potatoes, all of which should be in the food plan to become obese.
1. Try stylish and supplements!
If you have a goal for yourself to get a certain amount of calories daily, but this goal is not achieved through the main meals and snacks, bring protein fashion and supplements into the dietary program. These supplements can make your daily calories easily and easily.
Tip: Keep in mind that stylish and supplementation is not a substitute for food, but should have a helpful sentence in the obesity diet. Consult your doctor or trainer before choosing any supplement.
1. Drink water on time
For many people, drinking water before meals can help them avoid overeating; But if you are trying to gain weight, we have to say that this trick has the opposite in the diet plan to become obese. Just do not drink too much water before eating so that you don’t feel false. And you can get more calories from your promises.
What are fatty foods?
Foods rich in high -calorie nutrients are the best choice for weight gain. In general you should be three nutrients Protein, carbohydrate and fat Get a lot of amount (albeit with proper planning) to gain weight. In other words, the presence of these sources in the diet is essential for obese. We now introduce some of the main foods to become obese.
- Milk
Milk offers a combination of fat, carbohydrates and protein; It is also a great source of vitamins and minerals, including calcium. Since it has good protein, it is a good choice for those who try to build muscle and weight gain. - Protein chic
Protein stylishs can help you gain weight easily and effectively. You can drink stylish after the end of your training session; Because one meal is a great post -workout for weight and muscle gain. - Rice
A cup of rice contains about 2 calories and is also a good source of carbohydrates that help you gain weight. So put the rice in the diet to become obese and eat it next to the chicken or meat.
- Red meat
Red meat is one of the best muscle foods available in the world. Red meat is a great source of protein that helps you build muscle because it contains leucine, an amino acid that helps stimulate muscle protein synthesis. The more fat it is, the more calories will give you. - Nuts and butter
Regular consumption of nuts helps to gain healthy weight. Nuts are a great snack and can be added to many meals, including salads. Raw or dried nuts have the most health benefits.
Added sugar -made butter butter or hydrogenated oils can also be helpful. The only constituent of these spheres should be nuts themselves. Nuts in the diet program are very useful for obese. - Potatoes and carbohydrates
Healthy carbohydrates are a great way to get nutrients, high calories and increase muscle glycogen stores. Among the very good carbohydrates are whole grain breads that are very effective in weight gain; Especially when combined with a good protein source, such as grilled chicken or eggs.
- Cheeses and dairy products
Cheese is a great source of protein and high in healthy fats. Now that your calorie intake should be increased, you can add cheese to your obesity diet and enjoy its excellent taste. - Fish
Salmon and other oily fish are a great source of omega -3 fats. They also provide high quality protein that is needed for muscle building. Be sure to use fish in the diet to become obese. - Dry fruit
Dry fruit is high in calories, healthy fiber and antioxidants. Dry fruit is an easy way to add nutrients and calories to your obesity diet.
Final speech
Those looking for weight gain should get a diet plan to become obese from a specialist and move on to achieve their goal of obesity. In this post we first discussed how to calculate the ideal weight and then introduced you to weight gain as well as the most important and effective foods for obesity. Finally, we put a free obesity diet program for you.
Frequently asked questions
What to eat for obesity in the morning?
Breakfasts like boiled eggs or bread and peanut butter are suitable.
How many calories do we need more calories every day for healthy overweight?
If you have a goal of weight gain: Eat 2 to 5 calories a day than your body needs. For faster increase: 1 to 2 extra calories are essential.
How many meals and snacks to lose weight?
Eating more meals with tasty snacks is very effective. Along with the three main meals, you can eat 1 to 2 snacks.
What are the best food resources for weight gain?
High -calorie and nutritious foods such as red meat, fatty fish (such as salmon), their nuts and butter, potatoes, rice, cheese, dried fruit are useful.
Do we have to exercise too?
Yes! Power exercises are needed to build muscle and help keep the weight added in the form of muscle, not fat.
Sources: Webmd – Healthline
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