Many people who are underweight look for ways to increase their weight, and there are many ways to help achieve this in a healthy and fast manner. Here are some of them: [1] Eat more calories than your body needs each day, with an increase of 700-1000 calories. Eat more protein-rich foods. Weight gain is in the form of a muscle mass and not just fat; protein contributes to muscle building in the body. Eat at least three main meals every day, with all major energy sources including carbohydrates, proteins, and fats. Add a lot of spices and spices to the foods; to give it a delicious flavor, which encourages the person to eat more food. Exercise exercises weight lifting; to take the muscle the amount of excess calories instead of becoming fat. Avoid cardio exercises because they help burn calories. Do not drink water before eating a meal; it will take room in the stomach, which reduces the amount of food and calories that the person will eat in the meal. Drink whole milk; because it contains a large amount of protein and calories. Avoid eating meals in small dishes, because they make the person reduce the amount of food he is eating, so it is recommended to replace them with large dishes. Eat creatine supplements, because it increases the weight of the muscles and thus increases body weight. Take enough restful sleep, which is important for muscle growth in the body. Be sure to eat foods high in calories before eating vegetables. Weight Loss Tips There are some tips that help you gain weight, including the following: [2] Eat Smoothie and Milk Shake for healthy foods such as milk and fruit instead of low-calorie drinks and nutritional value, such as coffee and soft drinks. Eat high-calorie drinks during or after a meal for about half an hour, and avoid eating it before the meal; it may reduce the appetite of the person to eat afterwards. Eat lots of light and high-calorie snacks every now and then, especially before going to sleep, like peanut butter, cheese, or fat-free meats. Provide food with some food additives to increase the amount of calories consumed in the meal, such as the addition of cheese to foods, and add milk powder and free of fat to soups and meats. Foods that increase weight quickly There are many foods that help you gain weight quickly and safely, including the following: [3] the milk. the rice. Red meat. Nuts. White potatoes and sweet potatoes. Maize. Legumes , such as chickpeas. Pumpkin. Oats. black wheat. The beans. the pasta. Whole grain wheat. Bread made of whole grains. Sardines. Dried fruits. Avocado. Black Chocolate. The eggs . the cheese. Milk yoghurt. the weight Weight loss is an important issue related to the state of health of the human being, where the excess weight of the person to the incidence of many diseases, and may cause lack of the emergence of some health problems, so it is necessary to maintain weight within the normal range and health, without over-increase or decrease. There are many ways in which cases are classified weight: the most important of waist circumference , body mass index and known as (BMI), where the person is known by these measurements within any category of weights categories located weight
