7 dietary tips to gain weight in a healthy way

7 tips to gain weight in a healthy way because some people suffer from weight gain and strive to get rid of it and benefit from a slim and thin body while others get themselves complain of excessive thinness, which affects the shape of the body and can cause diseases and health problems.

But eating fatty, processed or processed foods or taking medications does not allow you to gain weight properly, but can lead to a buildup of fat and cholesterol in the blood, causing serious illnesses such as heart disease, high blood pressure, and high blood pressure. other.

So, dear friends, today we offer some dietary advice that will help you gain weight in a healthy and balanced way.

7 dietary tips to gain weight in a healthy way

• Eat more meals:

Instead of eating three main meals a day, it is advisable to divide the meals for a shorter time so that we can eat a meal every 3 to 4 hours and an average of 5 meals a day, provided the meals are small or average.

And the need to choose healthy foods, that is to say to carry all the necessary nutrients such as vegetables, fruits and starchy foods made from whole grains and dairy products, as well as animal proteins and legumes, as well as nuts and cereals.

Focusing on high-calorie vegetables and fruits such as peas, carrots, potatoes, mangoes, figs, dates and grapes, eat them without eating too much. Eat red meat and fish rich in oils such as salmon, which is a rich source of protein to increase muscle mass and weight.

Do not forget to eat dried fruits such as dried apricots, dried figs and raisins as a snack between main meals.

Cheese:

They are high in calories and fat and are a good source of protein, such as cheddar and mozzarella, which are high in nutritional value and high in calories.

• drink milk continuously:

It not only helps maintain healthy bones because of its high calcium, protein, carbohydrate, fat, vitamins and essential minerals, but also helps build muscle in the body and healthy weight gain .

Cocktails and smoothies

Instead of caffeine-rich beverages, energy-rich sugar-free fruit drinks and fruit drinks give temporary results, while cocktails and homemade smoothies made from natural and fresh ingredients help to gain weight and strengthen the body.

• Dates of drinking water:

While some people tend to drink water before meals to fill the stomach and promote a feeling of fullness without eating a large amount of food, people with thinness advise to drink from the water. water before eating, preferably after meals about half an hour.

Eat candies and sweets:

There is nothing wrong with the sweet and wonderful taste of sweets that contain a good proportion of sugar and calories that contribute to weight gain, provided you do not overeat and choose healthy prepared meals, such as homemade cakes.

• sports practice:

Mostly bodybuilding exercises that help build muscle and open the appetite for food.