SUGGESTIONS FOR THOSE WHO WANT TO GAIN WEIGHT
Be aware of the process
Gaining weight is a process. It is normal that you may not see the effect overnight or in a week, and may even experience periods of pause from time to time. First of all, if your health is not full, make up for your nutritional deficiencies such as vitamins, minerals and iron. If possible, get this from natural foods instead of medication.
Determine the reason why you want to gain weight. You may turn to unhealthy foods (junk food, fast food) just to gain weight; However, the best start to gaining weight in a healthy way is to exercise.
The Importance of Sports
Sports adds many positive effects to your life. In the process of gaining weight, it is more logical to stay away from activities that burn too many calories, such as cardio, and focus on weight training. This doesn't necessarily mean the gym; You can also do effective workouts at home with body weight or a resistance band. As you push yourself, your appetite increases and you gain additional benefits such as sleep and hormone balance.
Nutrition Basics
- Protein: Calculate your daily needs and complete this amount first.
- Carbohydrate: Due to fast metabolism, excess carbohydrates are required. Simple sugar consumption depends on personal preference.
- Fat: 1 gram of fat contains 9 calories. Choose healthy fat sources (olive oil, butter, nuts).
You need to diversify your diet and get vitamins, minerals and other micronutrients. Do not neglect fruits, vegetables and green leafy plants.
Basic Habits
- Stop eating slowly: If you eat slowly, you will feel full early.
- Drink water after a meal: Drinking water before a meal takes up space in the stomach.
- Milk and fruit juice instead of tea/coffee: You can consume milk or fruit juice at breakfast, and milk with molasses and honey in the evening before going to bed.
- Snacks: Add high-calorie foods such as white cheese omelette, kashar menemen, minced meat/cream pasta, milk with honey, banana with honey, cakes, fatty salads.
Shakes and High Calorie Shakes
Sample shake recipe 1:
- 200 ml milk
- 2 spoons of honey
- 2 spoons of molasses
- 2 spoons of tahini
- 2 eggs
- 1 spoon of hazelnut paste
- 1 banana
- 2 spoons of oatmeal
Sample shake recipe 2 (1300 calories):
- 200 ml milk
- 1 banana
- 10 spoons of molasses
- 2 spoons of tahini
- 4 eggs
- 2 spoons of hazelnut/peanut butter
- 2 spoons of oats
- 1 scale gainer
Bread Consumption and Meal Plan
- Instead of bread, fill up with foods such as meat, eggs and potatoes.
- Increase the number of meals, add nuts such as almonds and hazelnuts in snacks.
- Avoid unhealthy calories like chips, sweets, junk food, cola and beer.
- Even if you cannot do sports, your main goal should be 'less bread, more food'.
Supplement Usage (Optional)
The use of gainer, arginine, creatine and BCAA may support the weight gain process.
- Gainer: Provides calorie and carbohydrate support.
- Arginine: Increases blood flow, accelerates recovery.
- Creatine: Allows working with heavier loads.
- BCAA: Reduces muscle breakdown on days when you do not exercise.
Note: Be sure to consult your doctor before using supplements.
Calories Calculation
Calculate the calories needed to maintain your current weight and add on slowly (+100 calories first, increasing over time). Sudden increase can strain the stomach.
Sample Daily Plan
- 4 main meals + snacks
- Fruit, dried fruit, nuts for snacks
- Be sure to have a high-calorie drink or snack before going to bed
- Protein-based diet on sports days
- Not being afraid of animal fats, using them abundantly in meals
Health Warnings
- If there is a family history of diabetes or if there is a suspicion of metabolic disease, be examined by an endocrinologist.
- Use moisturizing oils (Lierac, Bio Oil, Mustela, etc.) to prevent stretch marks while gaining weight.
- Drink plenty of water.
- Gain muscle mass with simple exercises at home.
