Diet and supplements to gain weight

90% of articles on diet and nutrition are usually about who wants lose weight and lose weight. But there is also the other side of the coin: who can not gain pounds and is constantly underweight. Being underweight (then it depends on how many pounds and how long you are) is not a favorable condition for health, as much as being in overweight.

Being underweight can lead to some Health problems, such as infertility; developmental delays, in the case of prepubertal age; weakening of the immune system, osteoporosis, an increased risk of complications during surgery and malnutrition.

Gaining weight, however, in some cases, can be as tiring as losing it: it is not uncommon to hear from those who are trying: “I eat everything, but I can’t get a pound!”.

Our suggestion is always to consult a nutritionist to structure together a diet tailored to your problem and your desires. But in the meantime, these foods they supplements that you find below and in our gallery can help you gain weight.

Latte

Milk offers a mix of fats, carbohydrates and proteins. It is also an excellent source of vitamins and minerals, including calcium. The protein content of milk makes it a good choice for people who want to gain muscle mass. For those looking to gain weight in general, milk can be added to the diet every day.

Rice

Two ounces of rice contain more or less 200 kcal, and are also a good source of carbohydrates, which contribute to weight gain. Rice is also simple to combine: boiled it can become an excellent side dish in many dishes based on meat, fish and vegetables.

Red meat

Consumption of red meat has been shown to help build muscle and gain weight. A steak contains both leucine and creatine, nutrients that play a significant role in increasing muscle mass. In any case, a moderate consumption of red meat is recommended (maximum twice a week), preferring the leaner cuts.

Nights

Regular consumption of walnuts can help you gain weight safely. Nuts are a great snack and can be added to many dishes, including salads.

Whole grain bread

Contains complex carbohydrates, which can promote weight gain.

Other starches

This list includes: potatoes, corn, quinoa, buckwheat, oats, legumes… They not only promote weight gain, but also provide energy in the form of glucose, which is stored in the body as glycogen. This can help improve physical performance during training.

Salmon

A two-ounce steak of salmon will contain about 240 calories. Salmon is also packed with healthy fats, omega 3s, and protein, making it a healthy choice for those looking to gain weight.

Avocado

Avocados are rich in calories and fat, as well as vitamins and minerals.

Dark chocolate

Dark chocolate is a high-fat, high-calorie food. It also contains antioxidants. A person who is trying to gain weight should choose chocolate with a cocoa content of at least 70%.

Whole grains

Prefer these whole grains to “normal” ones: they contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants.

Egg

Eggs are a good source of protein, healthy fats, and other nutrients. Most of the latter are contained in the yolk.

Fats and oils

Oils, such as those derived from olives and avocado, provide heart-healthy calories and unsaturated fats. One tablespoon of olive oil contains around 120 calories.

Cheese

Cheese is a good source of fat, protein, calcium and calories. If you are trying to gain weight, opt for full-fat or aged cheeses, such as grana padano, parmigiano reggiano, but also taleggio or zola.

Yogurt

Whole yogurt can provide protein and nutrients. Avoid fruit yogurts and low-fat yogurts, as they often contain added sugar. Instead, add fresh fruit or nuts to your plain yogurt.

Supplement – Devil’s claw extract

Obtained from a perennial plant grown in the arid and desert regions of South Africa, devil’s claw extract has been used for centuries to stimulate appetite. In addition, it facilitates digestion and promotes vascular health.

Supplement – Ginger

Ginger contains powerful antioxidants called gingerols. Responsible for the characteristic “spicy” flavor, they can stimulate the appetite if taken a couple of hours before a meal.