Healthy weight gain recipes
Healthy weight gain recipes | In the following, we will review a group of recipes for healthy weight gain:
1. Mashed Potato Recipe
Potato is one of the starchy vegetables that are included under the group of carbohydrates , and it is recommended by a nutritionist for the following reasons:
Its high calorie content.
A source 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 dietary fiber that promotes the health of your digestive system.
Prepare mashed potatoes for weight gain
It is always recommended to eat mashed potatoes, grilled or boiled, and then enrich them with many additives that increase calories and make them rich and nutritious, such as: butter, milk, cream, and some types of spices.
It is preferable to stay away from fried potatoes with hydrogenated oils, even if they cause weight gain, but they are unhealthy.
Calories in mashed potatoes
A cup of boiled or grilled mashed potatoes without additives contains 200 calories, and calories can be increased depending on the additions used of butter, milk, or cream.
2. Omelette recipe
It may be an ideal choice for those who are looking for rich and high-calorie meals, as they are a great source of good quality and highly absorbable protein from eggs, which are among the recipes for healthy weight gain.
Preparing an omelette for weight gain
An omelet can be eaten for breakfast or as a snack.
One portion of omelette is prepared by whisking two eggs with a quarter cup of milk, and placing them in the pan with a spoon of butter for 25 minutes or until the eggs are cooked. Many different ingredients can be added to it, such as:
A variety of vegetables and spices, such as onions, parsley, thyme, and spinach .
Different types of cheese.
Calories in an omelette
One serving of plain omelette without toppings, equivalent to 100 grams, contains approximately 97 calories.
3. Creamy Soup Recipe
Adding cream and its alternatives to various soup recipes helps to increase its calorie, protein, calcium and fat content, and as a healthy alternative in terms of fat, you can use milk with a little starch instead.
Preparing creamy soups to gain weight
There are many soup recipes to which a creamy sauce is added, such as: creamy mushroom soup, or chicken soup with cream.
Calories in creamy soup
The calories in one portion of the normal recipe for chicken soup with cream may exceed 400 calories, and it may increase or decrease depending on the additives used from oil, butter, or the type of cream used.
4. Avocado sandwich recipe
The avocado is a rich source of trans fats and beneficial to the body, as well as protein and many vitamins and minerals that contribute to a healthy weight gain.
Avocado preparation for weight gain
Avocados can be used in many recipes, such as: smeared in a sandwich rich with meat or vegetables,
or added to salads and various dishes.
calories in avocado
Each 100 grams of avocado contains approximately 190 calories, and the calories in an avocado sandwich usually vary depending on the other ingredients in the sandwich that add calories.
5. Oatmeal Soup Recipe
Here is the explanation for the following:
Preparing oatmeal soup for weight gain
Calories in oatmeal soup
Chicken Oats Soup is a hearty soup that provides a large amount of calories, as a cup of it contains about 200 calories.
Recommendations for healthy weight gain
In order to start the process of gaining weight in a healthy way, you must follow a set of rules that help you do so, which we mention in the following:
Gradually increase your daily caloric intake. Start by increasing your daily caloric intake by 500 calories per day for a week, and then increase it to 1,000 calories per day.
Make sure to eat when you feel hungry and do not postpone eating a meal; Because postponing it may make the feeling of hunger go away.
Eat every three hours about three main meals and 2-3 snacks, to maintain a constant feeling of fullness.
Consume more calories per day than you burn, by focusing on healthy, high- calorie foods , such as:
A glass of fresh juice.
Cocktail mixed with milk and fruits.
Peanut butter , jam, and honey.
Focus on eating high servings of carbohydrates, such as: rice, bread, potatoes, pasta, and whole grains.
Focus on diverse and low-fat sources of protein , such as: meat, poultry, fish, and legumes to build healthy muscle.
Stop eating when you feel full and not force food, 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 foods high in calories and poor in nutritional values, such as: soft drinks and cake, and you can eat one piece of candy a day.
Use food utensils that are larger than you used to before, as this will automatically make you try to finish your plate.
Remember the eye eats before the mouth, so try to make your daily menu include your favorite meals, and present it with an attractive view with the addition of appetizers of spices and seasonings.
Try to avoid eating something that may fill the stomach before a meal, such as; Drink water or juices, and try to eat a few salads at the end of the meal.
Do light aerobic physical activity, it helps open your appetite and increase your muscle mass.
Do exercises that focus on building muscle , thus helping to gain weight.
Try artificial additives, such as protein powders, shakes, and other food alternatives for healthy weight gain recipes.
Reasons for not gaining weight
Problems with not discerning hunger.
The occurrence of the metabolism process during complete rest (RMR – Resting Metabolic Rate).
Thyroid problems and hyperactivity.
Problems absorbing different nutrients.
Psychological problems, such as: depression , decreased appetite, anxiety, and stress, and here, in addition to nutritional therapy, it is preferable to consult a psychiatrist as well.
Health effects of losing weight
Weight loss may be accompanied by a number of health complications, especially if it is unhealthy, such as:
Decreased energy levels.
Constant feeling of weakness and fatigue.
Inability to perform daily activities to the fullest.
Lack of focus.
Increasing the chances of developing a deficiency of one of the important and necessary nutrients such as protein, vitamins, minerals and fatty acids, especially calcium, which is very important for bones, whose deficiency may cause the following:
Increase the chances of fractures.
Increased chances of iron deficiency, which may cause anemia .
Weakness in hair and nails.
Paleness in the face and lack of freshness.
Weakened immunity , if the skin is excessively thin, the body becomes more susceptible to diseases, such as: colds, influenza and others.
To overcome these complications, you must identify their source to try to find the necessary treatment, and be sure to follow healthy eating habits gradually.