Due to an increasing rise in the number of obese people those who would like to gain some weight more, are neglected. Experts say that, eating disorders (anorexia and bulimia) are a serious risk to health. However, sometimes thinness can be a bigger problem than obesity (healthy and aesthetic reasons).
While some people are trying to lose weight, others want to get fat.
If thinness is not the result of some health problems (which should exclude certain examinations) some changes in lifestyle and diet can eventually solve this problem.
Some of the causes of being skinny can be insufficient energy value meal that does not meet the real needs of the organism, irregular diet because of rapid and stressful lifestyle and bad habits in the selection and method of food preparation.
It is important to take into account not only the quantity but also the quality of food. Just versatile, properly prepared and balanced diet contributes to increasing the weight, but to preserve the health and achieve the desired look.
The daily menu should be divided into 3 main meals and three snacks a day, and the ideal would be that the distance between them is 3 hours.
It is important to choose foods high nutritional and energy values.
Most of the energy should come from carbohydrates, which amounts to 50-60% of total caloric intake. Most of you should make carbohydrates from foods that contain small amounts of pulp because it prevents the absorption of nutrients and accelerates peristalsis. In this case, more often should use products made of white flour, and fruits and vegetables rich in starch (beans, peas, lentils, potatoes, bananas).
Although they have a high energy value and contains a lot of carbohydrates, in the selection of sweets should be careful. It is recommended between, but also delicacies prepared in a healthier way. It is also useful to increase the intake of dried fruit that is calorie and contains a lot of vitamins and minerals.
Protein should provide 15-18% of daily energy needs. Recommended milk and dairy products, eggs, fish, legumes, and occasionally meat. Vegetarians can use soy products (tofu, tempeh).
Fats should make up 30-40% of total daily energy needs. Preference should be given easily digestible fats such as cold-pressed oils, and occasionally can be used and butter.
It would be good to increase the intake of nuts (hazelnuts, almonds, walnuts, peanuts), and seeds (sunflower, pumpkin). It is very important, and intake of fresh fruits and vegetables that supply the body the necessary vitamins and minerals.
Physical active necessary
In order to properly distribute the resulting kilograms, it is necessary to engage in some physical activity. It will help increase muscle mass and improve appetite. If the lack of pounds compensated only by injecting large amounts of food without proper physical activity, may increase fat deposits, causing a new aesthetic or health problem.
Recipes for increase weight
Soup corn grits – for 4 servings
It is necessary: 50g onion, 100g carrots, corn grits 50g, 100g sour cream 12% fats, 10g of grape seed oil, sea salt, parsley.
Preparation: onion and carrots cut into cubes and steam on oil. Pour water and cook for about ten minutes over low heat. Gradually add the corn grits with continuous stirring and boil for several minutes. The chilled soup, add cream and sprinkle with parsley.
One serving contains 105 calories, 1,96g protein, 5.3 g fat, carbohydrates 12,3g
Salad of cereal – for 2 servings
It is necessary to: Barley 100g, 100g sweet corn, cucumbers 200g, 200g red peppers,
50g green olives, 200g cream 12% m. m., lemon juice, sea salt and pepper.
Preparation: cook separately barley and sweet corn. Diced cucumber and slice peppers and olives into rings. Mix cereals and vegetables, season, add the olives, and finally, stir in the cream. Pour the lemon juice and stir everything carefully.
One serving contains 534 calories, 14g protein, 17,6g fats 84,9g of carbohydrates:
Stuffed potatoes – for 4 servings
It is necessary: 1 kg potatoes, 200g of millet, 300 g tomatoes, 50g parmesan cheese, sea salt, pepper, parsley.
Preparation: Wash the potatoes and peel. Cut lengthwise in half and spoon scoop out the middle. Arrange in a baking pan and place in the oven to bake. Cook millet, then add salt, pepper, and parsley. Fill baked potatoes with boiled millet , put tomatoes and sprinkle with parmesan cheese. Return to the oven to brown slightly.
One serving contains 461.3 calories, protein 16,4g, 5,6g fats 89,8g of carbohydrates.