How to gain weight quickly and safely
Health / / December 19, 2019
What it really means is "too thin"
From the point of view of science to be too thin it is to have underweight. This corresponds to a body mass index (BMI) Below 18.5.
BMI is human weight in kilograms divided by the square of height in meters. For example, my height - 1.84 meters, and weight - 107 kilograms. BMI is 31, so I have first-degree obesity.
As you can imagine, is indicative BMI is lower, the greater the mass man. The formula is extremely primitive and does not take into account the qualitative composition of the most kilograms. If you do not make friends with the sport and weigh a hundredweight of a penny, everything is sad. If at the same weight you zhmosh half his weight from his chest - that's another story.
In the case of low mass BMI is more indicative. It does not matter, it's fat or muscle. You have neither one nor the other.
According to an American study, underweight there only 1% of men. Among women of 2.4%. However, the floor in this case does not matter, because the health problems due to the shortage of body weight can occur at all.
Effect of weight on the health of the body Deficit
Problems fatties explicit know about them all. Thin people, except outright pain in appearance, appear healthy, but research shows a different picture.
Underweight increases the risk of premature death by 140% for men and 100% for women. Against this background, obesity, with its 50-percent increased risk of premature death seems simple malaise.
Hard to believe, but underweight the dangers of obesity.
Different methods produce different study data. Another study showed no increased risk of premature death due to underweight women, but obviously revealed it is in men. In any case, excessive thinness men do not need.
"The risk of premature death" - a rather abstract term. To be more specific it is worth mentioning that underweight provokes the deterioration of the immune system, fractures, increases the risk of falling infections in the body, contributes to the development of osteoporosis, age-related muscle atrophy, dementia, and also causes fertility problems (research 1, 2, 3, 4, 5).
What can cause underweight
Not only the genes and heredity. Sometimes it's quite a specific disease, for which a person is unaware.
- Eating disorder. These include anorexia nervosa - a deliberate human desire to minimize its weight.
- Thyroid problems. Hyperthyroidism - hyperthyroidism - can lead to unhealthy weight loss.
- Celiac disease, also known as gluten enteropathy - an acute form of gluten intolerance.
- Diabetes first type.
- Cancer.
- Infection.
The above problems will not work themselves, and self-hurt even more. Therefore, the first and best advice for a person suffering from a deficiency of body weight - a visit to the doctor, especially if the symptoms are weight loss came from a certain point in time and not to be disturbed before.
The right approach to eating
Probably more to eat? This is the surest way, but recklessly poured sweet beverages, swallowing kilos of cakes with chebureks - is guaranteed to undermine health. Apparently healthy people without deviation in weight, get a terrible diagnosis, which usually are the companions of severe forms of obesity. All because of the bad food.
The thesis of "eat more" needs to be specified. "There are more healthy food." That's better.
However, even eating only healthy food, it is necessary to think about the end result. It is unlikely that you want to become a bold. And the concept of "healthy fat" as a bad fit in the head.
Weight gain somehow implies capacity as the fat and muscle tissue, and therefore only one meal a problem can not be solved. You still have to make friends with sports, but later about this.
The surplus of calories
The fundamental law of a set of weight - a surplus of calories. Get more calories than you burn. If you ignore this foundation, all other efforts will be in vain.
Find the point you reach the stepped surplus calories very easily. At first, you do not need anything other than the products of weights and patience.
Every day you need to eat more than yesterday.
Do not get too dispersed. After a while you'll notice that the graph of body weight slowly but surely went up. So you have a surplus of calories.
Now we need to turn to the calorie calculator and find the numerical value of daily calories at which your body weight began to set. Just add up the total calorie eaten per day. Based on these data, you can freely change your diet, focusing on the overall calorie content.
If supply growth did not stop, then continue to strongly increase the caloric makes no sense. Surplus of 300-500 kcal enough for a slow steady weight set. With an excess of 700-1 000 calories you'll recover much faster.
At this stage it is much more important to convince himself that in the future this approach to eating will become your norm. In fact, you have to change the attitude towards food for a lifetime. Psychologically, it's hard, but without turning a new approach to eating into the habit of all achievements will inevitably be lost.
Protein
Protein - is the most important nutrient. Building material for your body and muscles in particular. No matter how you experimented with the menu, it is important to comply with the protein standard. Unfortunately, the protein is not only the right, but also very satisfying. With an increase in protein content in the diet, you will be difficult fulfill the quota of calories, but an alternative method to achieve the desired result does not exist.
When you set your weight daily intake of protein is how athletes - from 1.5 to 2.2 grams per kilogram of body weight.
Protein-rich foods are always the most expensive, but delicious. Meat, fish, eggs, milk, legumes, nuts. Here are your best friends. There is a hack that allows you to facilitate the task of finishing the daily norm of a protein to the desired value. This high-quality sports nutrition. It is also expensive, but serum or multicomponent protein between meals and casein before bed will give a very nice bonus. You will in any case come to sportpitu when you start to play sports, but to get acquainted with this interesting world and can be a little early.
Carbohydrates, fats, the number of meals
If nothing do not limit yourself. A nice feature weight set - complete freedom in the choice of food, as long as she was healthy. Do not listen to the crazy, talking about the dangers of animal fat. We are omnivores, we need all the fat - and animal and vegetable. And complex carbohydrates. Many complex carbohydrates.
Try to bring the rations up to 4 grams of complex carbohydrates per kilogram of body weight per day. It is difficult, but it is real. In addition, deliciously cooked porridge - it's very cool.
You have to make friends with cereals, pasta, potatoes and bread.
And here too there sportpit hack - Creatine. About them a lot written on specialized sites.
With the meals is very simple. The more often the better. A minimum of three full meals a day with a high-calorie snacks in between.
Dense foods and additives
In poor appetite, you will begin to look for the most high-calorie food. There is the risk of fall to fast food. In fact, there are alternatives. Much more high-calorie and very helpful.
It called high-calorie foods with a maximum ratio of the energy value and weight / volume. Such food takes up little space in the stomach, it is easier to eat.
- Nuts (almonds, walnuts, peanuts).
- Dried fruits.
- Fatty dairy products.
- Vegetable oil (olive oil and avocado).
- Cereals.
- Fat meat.
- Potatoes.
- Dark chocolate.
- Avocado.
- Peanut butter.
Unfortunately, the desire to maximize caloric intake will force you to limit yourself to vegetables, but in no case do not give up on them completely.
When choosing fruit, try to pay attention to those who have less to chew.
A little more about food
- There is more easier if there more often.
- Do not drink before eating, leave the place to eat.
- Thirsty? Try milk instead of water.
- The larger the plate, the less it seems to amount of food on it.
- Coffee tastes better with cream.
power sports
Excess calories allows you to gain weight. The only question is, where you want to see the weight. At the sides or in the muscles? If you have the second soul, then welcome to the world of sport to thin.
Sport, how would you treat him or is no less important factor in the proper weight gain. Suffice it to say that sport greatly increases the appetite, and you do so want to learn how to eat more.
First, we go to the doctor and make sure that there is no serious interference to sports. You are not forced to break records at once. Power sport - it's measured progress.
You will make fewer sets and reps, but heavy weights.
Naturally, we can not forget about cardio, but in your case, the emphasis is on strength training. Emphasis on cardio - is burning calories, but you do not need the extra energy expenditure.
If resources permit, it is better to first consult a professional trainer. He will explain and show the basics and over time you will begin to understand everything yourself.