Contents:
- Medical Video: How To Lose Weight in 3 Easy Steps!
- Regulate eating patterns when fasting so that body weight rises
- 1. Increase calories and other important nutrients on the food menu
- 2. Monitor meal times
- 3. Monitor drinking time
- Sports can also increase body weight in a healthy manner
Medical Video: How To Lose Weight in 3 Easy Steps!
When fasting arrives, your effort to gain weight becomes more challenging. Because one of the keys to increasing body weight, which is eating more often, cannot be done optimally. So, how do you handle it? Simple, you only need to pay attention to how the best fasting diet is. To be clearer, consider the following review.
Regulate eating patterns when fasting so that body weight rises
People who have too thin bodies are generally caused by a lack of food intake for the body. That is why, regulating eating patterns is very important to note again if you want to gain weight, especially when fasting. Here are the rules for fasting for people who want to be fat.
1. Increase calories and other important nutrients on the food menu
Increasing the number of calories from food is the main main requirement for increasing body weight. But, increasing large-scale calorie needs in a short time can cause digestive problems, especially the stomach feels dull.
It's safe, add calories gradually. For example, add 300-500 calories per day in several meals, namely at dawn or breaking fast.
You can get calories from foods that contain carbohydrates and high fat. Choices of healthy high-carbohydrate foods are whole wheat, bread, flour, vegetables, brown rice, peas, or cereals. While for healthy fats are unsaturated fats which are usually found in fish, beans, and avocados. Use olive oil to fry or saute food.
Not only calories, other nutritional needs must also be fulfilled, namely protein. Protein helps the body build muscle denser so that body weight rises. There are many foods that are high in protein, such as dairy products, meat, nuts, eggs, or fish.
2. Monitor meal times
Eating certainly cannot be done freely when fasting. So, the time to get additional calories and other nutrients can only be done during the breaking of the day until the end of the evening. Try to eat small portions often, for example by eating snacks between meals.
In fact, you can enjoy a variety of dairy products, dates, fruit juices, yogurt, or fruit smoothies about two hours before going to bed. Besides being healthy, healthy snacks can increase body weight during fasting.
3. Monitor drinking time
During fasting, keeping your body hydrated is important, but that doesn't mean you can drink more than you should. In addition to paying attention to eating patterns when fasting, you also need to set a time to drink. When drinking improperly can cause your food intake to decrease.
For people who want to gain weight, avoid drinking too much water before eating sahur or breaking the fast. We recommend that you drink after eating, not on the sidelines or before eating.
Sports can also increase body weight in a healthy manner
Not only regulate your eating pattern when fasting, so that you gain more weight and health, don't forget to exercise. The excess calories stored in muscles, not only fat cells, are very important to be converted into energy while forming muscle mass. So, lifting weights or choosing a fitness during fasting can be the choice. For example doing cardio, such as brisk walking, jumping rope, running, or cycling.
Physical activity can increase your body weight and muscle volume over time if done regularly. But remember, the exercise you do must be adjusted to your condition when fasting. Rearrange the schedule and the best type of exercise for you. Consult your doctor if you have difficulty undergoing exercise during fasting.
