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Comment prendre du poids de manière saine ?

How to gain weight in a healthy way?

Most people would like to have a few pounds lighter on their hips, but many thin people would do a lot for five pounds more. 

But how to gain weight healthy way ? 

Gain weight the healthy way: The body mass index

First of all : what does it really mean underweight? All people whose body mass index ( BMI ) is less than 18.5 are considered underweight. From age 65, the lower limit increases to 22. BMI can be calculated very simply. Simply divide the weight of the body in kilograms by size in square meters. Of course, BMI is only a guideline. Although the BMI is above 18.5, the desire to gain weight in a healthy way may of course exist.

If there is indeed a underweight , a doctor should specify whether it is due to a serious illness. While this possibility can be ruled out, there are a few tricks to put you a little more on the hips.

"Gaining weight is easier than to lose?"

 It's easier said than done : although pizza, cakes and chocolate provide a lot of calories, they are not recommended if you want to gain weight. Instead, make sure you get enough nutrients , increasing not only the quantity, but also the caloric density. Plan two or three snacks in addition to your main meals, enrich your meals with quality oils and nuts, replace white flour products with the whole-grain variety, or spice up soups and sauces with a dollop of cream."

Other recommended foods: hazelnuts, corn, millet, cream cheese, tuna, raspberries, broccoli, butter, wholemeal pasta, olives
Unfavorable foods: ham, rolls, fries


Healthy weight gain: This is not so difficult.

THE energy needs daily life varies from person to person. However, there is a line approximate guideline . For example, to gain one kilogram in two weeks, the daily calorie requirement must be exceeded by 500 calories. However, eating large amounts of fast food bold do not much use . The important thing is to gain weight with healthy food . People who want to gain weight in a healthy way mainly need foods with high energy density, such as carbohydrates, for example pasta, potatoes or rice.

Fruits and vegetables

It is equally important that foods contain vitamins , minerals and trace elements . Fruits and vegetables are ideal for this. Although they are low in energy, they are part of the menu when " healthy weight gain ".

healthy fats

The fats of high quality are also important for underweight people who want to gain weight in a healthy way. Enrich their meals with vegetal oils High quality (sunflower, rapeseed or olive oil) . This will also allow the pasta to "slide" better. Fish is also a crazy fat supplier and lends itself to healthy growth. Cold-water fish like salmon, herring and mackerel contain valuable omega-3 fatty acids. Cream herring is also allowed.


More ideas for gaining weight

For add more calories to your meals, you can for example add cream to soups. The morning muesli is content with a little more fresh cream. Add lots of toppings to your sandwiches. Cheese and ham taste great together.

However, you should pay attention to food quality and buy only quality products. Cream pasta is too monotonous and too heavy for you? Gaining weight in a healthy way is also possible with salad. Enjoy your salad simply with tomatoes, artichokes, olives or cheese cubes. Nuts and seeds as a salad topping also contribute to a healthy energy boost.

Reminder : Increase your weight with healthy foods that have a high energy density and healthy fats. Pay attention to menu variation and food quality when gaining weight the healthy way.

Healthy weight gain: Less is more

If you try to eat twice as much at each meal, you wo n't last long . You will definitely feel "stuffed" and tired afterwards. Eat five to six meals a day instead of three big ones. This way, your stomach can handle the large amounts of energy better. The feeling of fullness is avoided. For that nothing like the Lunch Boxes, they allow you to constantly have food on you!

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Gain weight the healthy way: Cheese , meat and sugar

As with weight loss, eating a healthy , balanced diet is important when gaining weight. Fat products are better than light products. So you can enjoy cheese, yoghurt and cream. But moderation applies to meat and charcuterie. Animal fats are not necessarily healthy for our body. So you should avoid fatty salami, liver pate and others.

However, a good steak or a big piece of Sunday roast is allowed. Do you like it sweet ? No problem, but you should avoid pure granulated sugar as well as sweeteners. Honey and agave syrup are excellent and healthy sweet alternatives.

Reminder : When gaining weight in a healthy way, you should avoid light products.

Tip : Mixed dried fruit, nuts, cream cheese, yogurt, cheese cubes or dried fruit are ideal for snacking and snacking between meals.

Gain weight the healthy way: Drink the right things

Adequate hydration is also important when it comes to gaining a healthy weight. Water, herbal teas, and fruit teas are ideal . If you want to lose weight, you have to leave fruit juices within everyone's reach. They are healthy, but contain a lot of fructose . However, they are ideal for people who want to gain weight in a healthy way .

Tea and coffee get a few more calories with honey or agave syrup . With coffee, of course, it can be whole milk. And you don't have to give up a gas of beer or wine (in moderation, of course) .
Get fruit juices to keep your body hydrated while gaining weight.


Gain weight the healthy way: Exercise

It is not enough to eat more. Want to gain weight the healthy way? So go ahead and exercise . A light workout strengthens the cardiovascular system . It also helps build muscle. Muscle mass is important so that the body can better cope with increased weight. In addition, although you gain weight through an energy-rich diet, with targeted strength training , the figure remains in shape.

Healthy Weight Gain: Style Matters

If your dishes are unattractive and unappealing , you won't want to finish your plate. Therefore, arrange your food so that it is perfect . A nice plate, Lunch-box and some herbs to garnish can help you and whet your appetite. Also, you need to take your time eating.

Healthy Weight Gain: These Foods Make It Work

  • Lawyers

  • Bananas

  • Salmon

  • Nut

  • Whole wheat bread

  • fat cheese

  • Pasta

  • Dried fruits

If you want to gain weight in a healthy way, you should include energy-dense foods such as bread, pasta, and rice in your diet. Healthy fats like quality oils and high-fat fish round out meals. Vegetables should always be included in healthy weight gain.

Take-out portions

By eating healthy snacks such as nuts, fruit, or cheese, you can also consume more calories between meals and gain weight in a healthy way . You should also drink fatty foods like milk or high-calorie fruit juices. However, you should also replace sugar with healthy alternatives when you gain weight.

With our article you have now, how all the key to finally gaining weight in a healthy way!

To pack your meals hypercaloric, do not hesitate to take a tour of our site My-lunch-Box ,


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