Those who have a fast metabolism do not have it easy to reach their ideal weight in a healthy way. Here we will give you some guidelines to do it successfully and in a healthy way.
When we hear about diets and weight problems, we immediately think of losing pounds. However, there are also people who need to gain weight and increase their muscle mass. You might think that achieving that weight gain is simple because it is enough to eat more, but l the reality is very different.
Those who have an accelerated metabolism do not have it easy to reach their ideal weight in a healthy way . According to the National Heart, Lung, and Blood Institute of the United States, the ideal weight corresponds to a Body Mass Index (BMI) that is between 18.5 and 25.
This index can be determined by your doctor, but you can get an estimate on this NHI calculator. To gain weight successfully and in a healthy way there are some recommendations that can be followed.
The dangers of being underweight
Keeping your weight too low can increase your risk of deficiencies in certain nutrients. Fat-soluble vitamins, for example, accumulate in adipose tissue. If there is not enough fat in the body, its reserve can be put into play, which makes the body more prone to suffer from a deficit.
An example of this is the case of vitamin D. This nutrient is deficient by nature, even within the framework of an adequate body composition and diet. This situation can generate a greater risk of getting sick, according to a study published in Reviews in Endocrine & Metabolic Disorders.
What is the hypercaloric diet?
High calorie diets are followed with the intention of increasing the amount of energy or calories you consume .
The key is that those calories are healthy and with nutrients to avoid the accumulation of fat.
This diet has nothing to do with eating indiscriminately and without paying attention to the quality of the food. On the contrary, it seeks that you achieve weight gain by nourishing the body and taking care of health.
Eliminate low calorie foods to gain weight
The first step to gain weight correctly is to avoid all those products that are light in calories. This means avoiding products labeled “low-fat,” “light,” “light,” and so on.
In addition, these products usually contain high amounts of sugar, an ingredient that has been shown to be harmful to health. For this reason its presence in the diet is not recommended.
Instead, Include healthy, full-calorie foods like natural oils , fruits, and good-quality whole grains. A good idea is to include desserts that are rich in nutrients but prepared with natural ingredients.
For example, instead of preparing a “light” jelly, make a yogurt jelly with natural fruits at home. In this way, think about healthy exchanges that are easy to adapt to your diet.
Do not miss several hours without eating
A common mistake in those who want to gain weight is not eating for many hours. You want to make sure you eat every 3-5 hours.
The body requires constant energy to function properly. When you stop eating for several hours, the body is deprived of energy and will burn what is at hand, usually muscle.
The best way to avoid this is by consuming complex calories and foods that promote the creation of muscle mass.
Create a meal schedule and stick to it faithfully
The basic recommendation when wanting to gain weight would be to seek the advice of a nutritionist. This specialist can create a eating plan based on your tastes, needs and activities.
But, whether you seek advice or prepare it on your own, you must follow your schedules and amounts to the letter.
Choose foods that are high in calories in low amounts
Another key to the hypercaloric diet is to frequently include high-calorie foods in small amounts.
E Stas calories should be accompanied by micronutrients to maintain your health.
Nuts and seeds, such as sunflower, walnuts or pine nuts, among others, are a good option because in small portions of 5 to 10 pieces they provide 100 to 200 calories.
Another good option is cream derived from seeds, such as peanut or hazelnut. These are perfect to accompany your fruit in snacks or spread on whole wheat bread for the breakfast .
When buying, be sure to check the labels to avoid those that contain sodium and sweeteners. The more natural the better. Keep in mind that if they do not contain additives, they are wonderful foods, since they contain omega 3 fatty acids capable of reducing inflammation in the body, according to current evidence.
The last of the options that falls into this category are nuts. In addition to being delicious and helping you gain weight, they work perfect as a substitute for sweets.
You can add dates to your smoothies to add a sweet flavor without processed sugars. Raisins and prunes will add that extra flair to jellies and cereals.
Eat something light before going to bed
We often hear that you should not eat anything before going to sleep to avoid excess weight. In a hypercaloric diet we recommend just the opposite.
About an hour before going to sleep, it is recommended that you eat some food that promotes the construction of muscle mass.
It can be a salad that mixes whole wheat pasta with vegetables or a slice of whole wheat bread with peanut butter.
Plan a healthy diet to gain weight
If you are underweight, you may need to change certain dietary habits to achieve optimal body composition. With the advice we have given you, you will achieve your goals of being healthier.