Weight Deficit: Principles Of Proper Nutrition

Lack of weight: a serious problem that threatens human health. What are the main rules of nutrition when underweight? Diet for weight loss. Proteins, fats and carbohydrates.

Underweight is a serious problem that can lead to serious consequences. One of the most important components of weight correction is proper nutrition. How to eat to gain weight - read in our article.

Nutritional rules for underweight

If you have set yourself the goal of gaining a few kilograms, then you need to go on a special diet. Yes, you need to follow a diet when you want to get better, only in this case it is radically different from a diet for obese people. Let's make a reservation right away that a diet for gaining weight does not involve overeating, because this is harmful to health, no matter how much you weigh.

Here are the main recommendations for those who want to get better:

• Drink vegetable or fruit juice before each meal. You can also try non-alcoholic beer. Such a trick stimulates the appetite, which will allow you to eat more.
• Switch to fractional nutrition: 5-6 times a day at regular intervals. The most important thing is not to allow the feeling of hunger to appear. If you are hungry, have a snack and do not force yourself to starve.
• You need to rest after eating. You can even lie down, giving your body the opportunity to properly digest what you have eaten.
• Give preference to protein-carbohydrate food. At the same time, half of your diet should be meat, fish and eggs. In this case, nutritionists recommend paying attention to chicken. Its meat is well digested, which allows you to build up muscle tissue in a short period of time. You need to eat fatty dairy products every day: milk, ryazhenka, kefir, cheese. You can even make a special protein shake with cheese. Dilute cream, cheese and jam in a glass of milk. Mix everything well and drink to your health!
• Do not forget about fats. Vegetable fats contained in olive oil, flax and nuts are especially useful. They contain omega-3 polyunsaturated acids, as well as vitamin E, which is involved in metabolic processes.
• Feel free to eat white bread, pasta, potatoes and even sweets. In other words, eat food that is strictly forbidden to those who dream of losing weight.
• Drink 2-3 liters of liquid per day.

You will be interested in : Fractional nutrition

 

Your typical daily diet

So, what is the typical daily diet of a person who wants to gain weight?

• Breakfast : oatmeal with honey (or jam) and nuts. It can also be a sandwich with butter and cheese, cocoa and cheese with dried fruit.
• Second breakfast: a sandwich with fruit juice and yogurt.
• Lunch : vegetable salad, thick soup, a large portion of meat or fish dish, side dish in the form of mashed potatoes with butter or pasta. For dessert, you can have coffee with chocolate.
• Lunch: salad and fat yogurt.
• Dinner: omelette with ham and tomatoes. And before going to bed, eat some fruit.

In order for your body to increase evenly (and not just the stomach and buttocks), you need to do sports. Strength exercises will help develop muscle tissue. To begin with, ordinary push-ups from the floor, abs, exercises with dumbbells are suitable. The best thing is to sign up for a gym, and it doesn't hurt to visit the pool.