Healthy weight gain is not easy, nevertheless, it is not unbearable either; let’s learn more about recipes for healthy weight gain in the subsequent article:
Recipes for Healthy Weight Gain
1. Mashed Potato Recipe
Potatoes are one of the prudish vegetables that included under the carbohydrate group, are recommended by the dietitian for the reasons:
Its high-calorie content.
A basis of many vitamins such as vitamin c and vitamin a, minerals such as potassium, and antioxidants necessary to boost immunity.
Eating potatoes provides your body with alimentary fiber that promotes your digestive health.
Prepare mashed potatoes for weight gain
Mashed potatoes are always recommended for grilled or boiled potatoes and then enriched with many additions that rise calories and make them rich and nourishing, such as butter, milk, cream, and some spices.
It is preferable to stay away from french fries with hydrogenated oils even if they cause weight gain, but they are unhealthy.
A cup of mashed or grilled potatoes without additives contains 200 calories, and calories can be increased depending on the additives used from butter, milk, or cream.
2. Egg Omelette Recipe
It may be an ideal choice for those looking for rich, high-calorie meals, a great source of good quality, highly absorbed protein derived from eggs, as they are among the recipes for healthy weight gain.
Omelets can be eaten for breakfast or as a snack.
One serving of omelets is prepared by whisking two eggs with a quarter cup of milk and placed in the pan with a spoonful of butter for 25 minutes, or until the eggs are cooked, many of the various ingredients can be added to them, such as:
A single serving of regular egg omelet without additives, equivalent to 100 grams, contains approximately 97 calories.
3. Cream Soup Recipe
Adding cream and its alternatives to different soup recipes helps increase its calorie, protein, calcium, and fat content, and as a healthy fat substitute, you can use milk with a bit of starch instead.
Preparing cream soups for weight gain
There are many soup recipes for which cream sauce is added, such as creamy mushroom soup or any soup with cream.
The calorie intake per serving of a regular recipe for chicken soup with cream may be as high as 400 calories.
It increases or decreases depending on the flavors used from oil, butter, or cream
4. Avocado Sandwich Recipe
avocados are a rich source of trans fats that are beneficial to the body and protein and many vitamins and minerals that subsidize healthy weight gain.
prepare avocados for weight gain
avocados can be used in many recipes, such as: greased in a sandwich rich in meat or vegetables or added to different salads and dishes.
calories in avocado
every 100 grams of avocado contains approximately 190 calories, and the calories in the avocado sandwich usually vary depending on the other contents in the sandwich that increase calories.
5. Oat Soup Recipe
here’s the explanation in the following:
prepare oat soup for weight gain
they are ready through oats and a range of other ingredients, such as milk, cream, butter, parsley, and mushrooms.
These ingredients are calorie-rich and can be used to prepare oat soup to give more healthy calories, fiber, proteins, and minerals to soups.
calories in oat soup
oatmeal chicken soup is a fatty soup that gives large amounts of calories, one cup containing approximately 200 calories.
Recommendations for Healthy Weight Gain
To start the process of gaining weight healthily, you should follow a set of rules that help you, as follows:
Start gradually increasing your daily calorie intake, increasing 500 calories a day for one week, and then increasing it to 1,000 – 1500 calories per day.
Be sure to eat when you are hungry and do not postpone the meal because delaying it may make the feeling of hunger disappear.
Eat every three hours on three main meals and 1-3 snacks to maintain a constant feeling of fullness.
A glass of fresh juice.
Cocktail mixed with milk and fruit.
Peanut butter, jam, honey.
Focus on eating high servings of carbohydrates, such as rice, bread, potatoes, pasta, and whole grains.
Focus on various low-fat protein sources, such as meat, poultry, fish, and legumes, to build muscle healthily.
Stop eating when you feel you are not hungry and don’t eat by force because the body knows its limits.
Eat foods rich in beneficial and healthy unsaturated fats, such as seeds, nuts, chickpeas, tahini, sour cream, and avocado.
Stay away from fast food, and high-calorie foods that are poor in nutritional values, such as soft drinks, cakes, and you can eat one piece of candy a day.
Use larger food equipment than you used before, automatically making you try to finish your plate.
Try to avoid eating what may fill the stomach before a meal, such as drinking water or juices, and eat a few salads at the end of the meal.
Engage in light air physical activity, helping to open up your appetite and increase your muscle mass.
The exercise focused on muscle building, thus helping to gain weight.
Reasons not to be overweight
Problems with not distinguishing hunger, treatment focus on exercises to distinguish hunger and satiety if there is no good discrimination for need.
Metabolism occurs during total rest (RMR – Resting Metabolic Rate).
Thyroid problems, hyperactivity.
Problems are absorbing different nutrients.
Psychological problems, such as depression, low appetite for eating, anxiety, stress, and dietary therapy, also prefer to consult a psychiatrist.
Health Damage causes Weight Loss
weight loss may be accompanied by a range of health complications, especially if it is unhealthy such as:
lack of energy levels.
A constant sense of weakness and fatigue.
Inability to perform daily activities to the fullest.
Lack of focus.
Increase the chances of developing a deficiency of an essential nutrient such as protein, vitamins, minerals, and fatty acids. Especially the critical calcium element of the bones, which may cause the deficiency to follow:
Increase the chances of fractures.
Increase the chances of iron deficiency, which can cause anemia.
Weakness in hair and nails.
Weakened immunity, if thinness is excessive, the body becomes more likely to develop diseases, such as colds, flu, etc.
To overcome these complications, you must determine their source to find the necessary treatment and ensure that healthy eating habits are gradually follow.