Gaining weight as well as losing weight is difficult for some people and requires great efforts. Expert Dietitian Esra Kurt Mutlu made the following suggestions for those who want to gain healthy weight in a short time;
“If you are thin and want to gain weight in a healthy way, the foods you should consume include nuts, dried fruits, milk, rice, nuts, cheese, red meat and potatoes. When these foods are consumed regularly, it is possible to gain weight quickly and healthily.
There are many different reasons behind the weakness and difficult weight gain problem experienced by some people. Although genetic factors and metabolic rate come first among these reasons, there may be many other factors. Despite these problems, the person can manage to gain weight in a healthy way with the arrangements he will make in his diet. For this, you can easily gain weight by consuming the foods that we will explain below.
Expert Dietitian Esra Kurt Mutlu recommends consuming the following foods for those who want to gain weight in a healthy way;
When it comes to gaining weight in a healthy way, the first thing that comes to mind is undoubtedly nuts. Since nuts are high in calories, they are a complete weight loss food. In particular, you can choose nuts such as hazelnuts, pistachios, walnuts and almonds.
Dried fruits are obtained by the evaporation of the water in the fruits and the disappearance of the water in the fruit as a result of certain processes. Dried fruits are high in calories and therefore they are in the weight gain food group. In addition, since there are plenty of vitamins and minerals in dried fruits, you can lose weight in a healthy way by eating them. When calorie calculation is made, a 60-calorie bowl of dried grapes is 400 calories.
In order to facilitate weight gain, it is necessary to add healthy fats to the diet. Olive oil, which is one of these oils, has a healthy content because it contains monounsaturated fats. Olive oil; By adding it to pasta, bread or vegetables, you can both get more calories and get more flavor from the meal. Another healthy oil is canola oil. This oil is a very important and valuable source of omega-3 (alpha-linolenic acid or ALA) and monounsaturated fat. You can use this oil as cooking oil. Apart from being rich in healthy fats, canola oil is also high in calories. Preferring canola oil, avocado oil, natural extra virgin olive oil and coconut oil compared to unhealthy oils such as margarine will provide protection against possible diseases. In addition to being healthy, these oils are very good for those who are thin and want to gain weight, as they are rich in calories.
Avocado is a fruit that has become very popular in recent years. It is generally recommended to be consumed in diets because it contains vitamin K, potassium and fiber. However, since it contains a high amount of monounsaturated fatty acids, its calories are higher than 200. Therefore, in order to gain weight in a healthy way, you should definitely add avocado to your diet.
Rice is a grain known for its abundant carbohydrates. So much so that there is an average of 200 calories in a cup of rice pilaf. In addition, rice is very rich in protein and fiber. In order to gain weight in a healthy way, you can consume rice pilaf in addition to high-calorie foods such as red meat. Also, rice pilaf is a very satisfying meal.
Cheese, which is one of the leading healthy dairy products, is undoubtedly one of the foods recommended to be consumed since childhood. It contains quality fat, protein and calcium. Full-fat cheeses, which are also high in calories, will be a very good choice for people who want to gain weight.
Bananas are one of the most calorie-dense fruits. So much so that there are 150 calories in 1 banana. In addition to being high in calories, banana is a very nutritious and healthy fruit thanks to its carbohydrates, fats, protein, potassium, phosphorus, vitamins A and C, natural sugar and calcium. People who want to gain weight should consume 2 bananas a day.
Among the chocolate varieties, the healthiest is dark chocolate. Because the antioxidants in dark chocolate are known to increase the function of the heart. Considering the values, in a 100 gram dark chocolate containing 70-85% cocoa, 11 grams of fiber, iron that meets 67% of daily iron need, magnesium that meets 58% of daily magnesium need, copper that meets 89% of daily copper need, daily It contains manganese, which meets 98% of the manganese need. In addition to all these benefits, its calorie is 600 calories and it also contains sugar. Therefore, people who want to gain weight should consume dark chocolate. However, overdoing it will not be good for health.
Fish is one of the healthiest foods. Fish such as salmon, which are highly nutritious, contain Omega fatty acids, which have the ability to improve brain functions in the body. There are 240 calories in 170 grams of salmon, so it is an ideal food for people who want to gain weight. In addition, fish contain important nutrients such as protein and omega-3.
Egg; It is very rich in healthy fat and protein, and therefore it is one of the foods that we dietitians recommend. It is important to consume both the white and the yolk to benefit from the benefits of the egg. In addition, since the egg has muscle building properties, it will help you gain weight in a healthy and fit way.
Milk, which is rich in protein, calcium, carbohydrates, fat, minerals and vitamins, contributes to weight gain. In this respect, it is one of the foods that should be consumed by those who want to gain weight, as it helps to increase muscle mass in the body. Since milk is a very important source of protein, you should drink 2 glasses of milk a day with meals or before or after sports.
Since the starch content is high in foods such as potatoes and corn, they are high in calories. Therefore, you can gain weight quickly by consuming these foods. Since the prices of these foods are also affordable, they are good options for gaining weight. Potatoes also increase the muscle glycogen stores in the body thanks to the carbohydrates it has.
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