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Medical Video: 3 Ways to Gain Healthy Weight for Skinny People
There are no health problems associated with natural lean bodies. But if your thin body is the result of malnutrition, due to other health problems, or you are pregnant (or trying to get pregnant), this can be a source of concern.
This is why when almost everyone is obsessed with having a thin body, you are struggling desperately to fatten your body.
But like the struggle for a thin body, fattening the body can be a big challenge. You can just add a few pounds by eating plates of nasi padang or eating as much as you can until your stomach is full in the restaurant all you can eat, but this is not a healthy way to fatten the body. This is the right way.
What needs to be done if you want to fatten the body in a healthy way
1. Eat small portions, but often
If you are very underweight, you may be full faster - which makes you eat less often. In fact, like a machine that is always turned on, the body needs a continuous supply of energy to operate properly.
If you miss a meal, you are forcing your body to function without "gasoline". In a healthy body weight, the body will break down glucose and fat reserves for energy. But for people who are very thin (underweight), the body almost does not have enough deposits from both. So that in order to continue to function, the body directly targets muscle tissue to be broken down as emergency energy reserves.
The best way to prevent your body from losing muscle mass and every other important tissue is to eat regularly. Eat 5-6 small meals that are 3-5 hours a day rather than direct two or three large meals.
2. Vary the contents of your dinner plate
Every meal, try to have at least 3 different food groups in the dinner plate You. Instead of snacking on only bananas and milk, it is better to make some sandwiches that you fill with spread of peanut butter and banana slices, and accompanied by a glass of milk (whole milk or vegetable milk, if you are vegetarian). The more varied the contents of your dinner plate, the more varied your calorie intake and nutrients your body needs.
3. Choose foods that are high in calories
Registered nutritionist from Seattle, Kim Larson, advises you to start leaving various types of food labeled "fat free", "low calorie", "or" diet ". Eat foods that are high in calories and fat. But not carelessly. Animal fat products provide high intake of nutrients and fats, but also contain saturated fats which can increase bad cholesterol.
Choose sources of vegetable fats from nuts and seeds, cheese, avocado, corn, oatmeal, potatoes, cream soup, and natural oils such as olive oil to get a healthy intake of nutrients full of nutrients and calories. Also include fatty eggs and fish such as salmon, tuna or sardines as a substitute for red meat. Fatty fish is higher in calories and contains healthy omega-3 fatty acids.
For a snack, get rid of your favorite packaging donuts and chips (even if you can fatten them) and replace with greek yogurt with granola and muesli topping and dried fruits. Greek yogurt contains protein that is higher than ordinary milk and is also rich in fiber, good fat, and calories.
4. Drink a filling juice or smoothie
Leave soda, coffee and tea, which is almost zero in nutritional value and calories. Conversely, if you are lazy to eat, drink smoothies or fruit juice high in calories. Make your meal replacement smoothies with full cream milk (or milk substitutes, such as soy milk or other bean milk) and your favorite fresh fruit variations. For extra calories, you can mix chia seed, almond butter or peanut butter, or protein powder into your smoothie.
The feeling of satiety from "eating" fluids is not the same as full of heavy foods that make stomach ache, so you can still add your intake of nutrients and calories as often as you want without having to be afraid of satiety until it feels like it is empty.
5. Eat before bed
During sleep, the body works to heal and regenerate damaged cells and tissues. To support this one body function, it's fine for eat before bed in order to ensure that the energy supply is still available to the body that is busy working. Eating before bed can sometimes make your stomach feel sore in the middle of the night.
So instead of snacking on fried rice, you should choose a healthy snack. For example, a bowl of salad mixed with oat paste and olive oil and chicken breast slices and grated cheese.
6. Exercise routine
Exercise, especially strength training, can help you fatten the body by building and strengthening the muscles of the body. Exercise also stimulates your appetite.
Even for very thin people, it is still important to be careful not to over-consume sugar and fat while fattening. Every now and then eating chocolate or ice cream cake is not a problem, but most snacks that you eat should still be healthy and able to provide additional nutrients besides just calories.
