Being underweight is harmful to health as well as being overweight. Although there has been an increase in obesity in recent years, there are also many people who have the problem of not gaining weight.
A person's body weight is determined by the number of calories consumed, depending on the energy used by the body. If we get the right amount of calories, this means that consumption and energy use will be balanced and our weight will remain the same.
In contrast, if we consume too many calories, the body stores excess as fat and results in weight gain. If we consume too little, the body needs to use it from its own stores to get the energy it needs, which causes weight loss.
What is a Weakness?
Body mass index (BMI) below 18.5 is defined as a weakness. It means having less than the body mass required to maintain optimal health.
What are the Causes of Weakness?
· Inadequate food intake
· Excessive physical activity
· Digestion and absorption problems
· Eating disorders
· Celiac disease
· Some infectious diseases such as tuberculosis, HIV / AIDS
What are the Health Problems Caused by Weakness?
Being weak can disrupt immune function in individuals and increase the risk of infection. It can also cause osteoporosis and fertility problems. Apart from these health problems, weak individuals;
· Concentration difficulties
· Delay and irregularity during periods
· It may also experience problems such as an excessive cold.
If you are weak and want to achieve a healthy weight, it is important to do this gradually and healthily. To gain weight, you will need to consume more calories than your body burns. The number of calories consumed should be increased, but these high-calorie snacks do not mean eating and zero physical activity.
Healthy foods should be preferred when trying to gain weight. It is aimed to gain a balanced amount of muscle and fat mass instead of gaining weight and fat by consuming carbonated drinks, processed packaged products, pastries.
Eat tahini + molasses for breakfast: It is important not to skip the breakfast meal, increase appetite, and gain weight. People who want to gain weight can consume tahini-molasses double for breakfast meals. Besides being high in energy content, molasses; It also contains minerals such as potassium, magnesium, and iron.
Get Omega-3 support: Some studies have shown that omega-3 supplements can increase appetite and reduce the feeling of satiety in women after eating. In a study of 20 male and female participants at a normal weight, researchers concluded that fish oil can benefit people with malnutrition.
But before taking fish oil supplements, you need to consult a specialist if it is right for you. Apart from taking supplements, you can consume fish twice a week for omega-3 fatty acids in your diet. Fatty fish such as salmon contain omega-3 fatty acids and are also high in calories.
Eat milk + dried fig + nuts at the snack: Making snacks with small, healthy snacks throughout the day can help increase your calorie intake and desire to eat.
Dried fruits (raisins, plums, figs, dates) are high-calorie foods that provide antioxidants and micronutrients.
Milk and dairy products: it combines protein, carbohydrates, and fat, and is a good source of calcium.
Nuts (almonds, walnuts, hazelnuts): delicious, easy to consume, high-calorie foods.
A snack consisting of a glass of milk, a handful of nuts, and a few dried fruits contribute to healthy weight gain by providing both various nutrients and high calories.
Take protein + carbohydrate together for main meals: Individuals who want to gain weight may think of foods with high energy content such as chips, ice cream, and bakery products. Although such foods contain high amounts of calories, they should not be preferred because their nutritional content is quite poor. One of the most important nutrients for gaining weight is protein. The muscle is made of protein, and most of the excess calories taken without protein can result in body fat. Foods containing protein include meat, fish, eggs, dairy products, and legumes. As a source of carbohydrates, whole grain products, whole wheat pasta, black rice can be preferred. Meals should consist of protein and healthier carbohydrate sources so that weight gain is not due to empty-calorie sources.
Do not give priority to water, soup, beverage, or salad in main meals: Intake of water and other liquid nutrients before or during meals can negatively affect appetite and cause you to eat less. Avoiding fluid intake 30 minutes before a meal increases your calorie intake at the main meal. Salads will also take up space in the stomach, creating a feeling of satiety, which will result in less food and less energy at mealtime. For this reason, you should give priority to the dishes in your main meal.
Have a snack 3 hours before bedtime: Weak individuals may not get enough nutrients and calories when they consume a few meals a day. Therefore, consuming five or six small meals instead of three large meals per day is more suitable for anorexia individuals. A snack before bedtime is a good strategy for those who want to gain weight. It will help increase weight, as the building of the body and muscle gain are supported at night.
Sports will open your appetite: Playing sports can increase the metabolic rate and production of some appetizing hormones, which can help burn more calories and increase appetite. It is the most effective weight-loss method. Because the body will burn calories to maintain its energy level, and as a result, there will be an increased appetite to renew the burned calories. Activities such as weight lifting can also be referred to ensure that the calorie intake goes not only to the fat cells but also to the muscles.
In summary, the key to healthy weight gain is to choose foods that are rich in nutrients as often as possible. Consuming more calorie foods and beverages such as sodas, candies and chips is not a successful way to build muscle or strengthen bones. Nutrients from all food groups are needed for healthy weight gain.