How Can I Gain Weight Effectively?
If one's weight is excessive, we all know it can have a negative impact on physical health. However, if the weight is too low, specifically when the BMI is below 18, the body is not in a healthy state either. For individuals who are excessively thin, it is advisable to increase their energy intake to gain weight. To achieve this, binge eating is not recommended. Instead, it is best to arrange daily meals reasonably and consume more proteins, good fats, vitamins, and other nutrients to increase weight scientifically and reasonably.
The key to gaining weight is to eat smaller meals more frequently rather than increasing the portion size of each meal. This is because individuals with thin bodies often have weaker gastrointestinal functions, and eating too much in one meal may not be effectively absorbed, which can instead burden the digestive system and cause indigestion. It is recommended to increase the number of meals to 4-5 times a day. Foods should be easy to digest, high in protein, and high in calories. Gradually increase the intake of various nutrients, such as chicken, fish fillets, green vegetables, sea cucumber, butter, cream, and other foods. Eat the foods you enjoy to stimulate and improve your appetite. In the early stages of the weight gain plan, choose dishes that you crave to stimulate your appetite, which may have been sluggish for a long time.
Some foods that can help gain weight include tomatoes, spinach, hard nuts, broccoli, oatmeal, salmon, garlic, blueberries, black tea, and red wine. Salmon contains omega-3 fatty acids, which are beneficial for health. Tea polyphenols in green tea are phytochemicals. Both are beneficial to the body and can help prevent cancer and heart disease. Oatmeal is rich in soluble fiber, which can effectively lower blood cholesterol and reduce the risk of vascular hardening. Spinach and broccoli are dark green vegetables that provide folate to support the normal growth of red blood cells. They also contain antioxidants that have protective effects and can reduce the risk of developing diseases. Tomatoes contain carotenoids (including beta-carotene and lycopene), which also have anticancer properties and maintain good health. The benefits of hard nuts come from their unsaturated fatty acids, which are similar to omega-3 fatty acids and can help lower total cholesterol and low-density lipoprotein cholesterol. In addition, drinking a small amount of red wine can help reduce the risk of developing heart disease. Finally, garlic contains phytochemicals such as allylic sulfides, which are beneficial for maintaining good health. These foods, each with its unique characteristics, have been chosen as the top ten most nutritious foods, and their selection is well-deserved. However, after synthesizing the above arguments, we can summarize the four fundamental principles of food for health.
