Tips for those who want to gain weight

  • First of all, have your blood values ​​checked and be sure if there is a physiological problem that prevents you from gaining weight.
  • Even if you are not hungry, do not skip meals, force yourself to eat a little.
  • Until you reach your ideal weight, first consume your favorite healthy foods. Don’t force yourself to eat something you don’t like.
  • Do not eat fast food, junk food, if you are fond of these foods, try to make healthy versions at home.
  • If you eat unhealthy things just to gain weight, your health will deteriorate in the long run.
  • Use your favorite seasonings in meals until you reach the ideal weight and consume appetizing appetizers or pickles.
  • Consume foods that are low in volume and high in calories. Such as hazelnuts, peanuts, walnuts, cashews, peanuts, peanut butter, honey-cream, dried fruits.
  • Eat a protein-rich diet.
  • Do not neglect to eat carbohydrates such as rice and pasta at meals.
  • Don’t start your meal with a salad, leave raw vegetables for last. Eating the salad first and in large quantities provides satiety and prevents you from eating more.
  • Leave it somewhere you can see it so you don’t forget what you’re going to eat for snacks. For example, you can keep a jar of dried fruit and nut mix on your desk.
  • In the evening snack, you can prepare a high-calorie drink by blending it with milk, 1 teaspoon of honey or molasses, 1 banana, 2 spoons of oatmeal and some nuts.
  • If you still cannot gain weight despite doing all these, do not hesitate to get support from a dietitian and a sports trainer.

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