Those who have an accelerated metabolism do not have it easy to reach their ideal weight in a healthy way. Here we will give you some guidelines to do it successfully and in a healthy way. When we hear about diets and weight problems, we immediately think about losing Weight. However, there are also people who need to gain weight and increase their muscle mass. You might think that achieving this weight gain is simple because it is enough to eat more, but the reality is very different.Those who have an accelerated metabolism do not have it easy to reach their ideal weight in a healthy way.
According to the National Heart Institute (NHI), the Lungs and Blood of the United States, the ideal weight corresponds to a Body Mass Index (BMI) that is between 18.5 and 25. This index can be determined by your doctor, but you can take an approximate calculation in this NHI calculator. To gain weight successfully and in a healthy way there are some recommendations that can be followed.
The Dangers of Being Underweight
While overweight represents a serious health problem, being underweight can be even more dangerous. A study by the Board of Health and Welfare of Sweden found that the weight below normal increases the risk of death by more than 100%. Other studies support this analysis, but other health problems are also created, such as the weakening of the immune system, increased risk of infections, bone weakness and infertility.
What is the Hyper Caloric Diet?
The hyper caloric diets are followed with the intention of increasing the amount of energy or calories you consume.
“The key is that these calories are healthy and with nutrients to prevent the accumulation of fat”.
This diet has nothing to do with eating indiscriminately and without paying attention to the quality of the food. On the contrary, it looks for you to gain weight by nourishing your body and taking care of your health.
Eliminate Low Calorie Foods to Gain Weight
The first step to gain weight correctly is to avoid all those products that are light in calories. This means avoiding products with “low fat”, “light”, “light” labels, etc. Instead, it includes full-calorie but healthy foods such as natural oils, fruits and good quality whole grains. A good idea is to include desserts rich in nutrients but prepared with natural ingredients. For example, instead of preparing a “light” gelatin, prepare homemade yogurt gelatin with natural fruits. In this way, think of healthy exchanges that are easy to adapt to your diet.
Do Not Let Several Hours Go By without Eating, Eat Salad for a Healthy Diet.
A common mistake in those who want to gain weight is not eating for many hours.
You Must Make Sure to Eat Every 3 to 5 Hours.
The body requires constant energy to function properly. When you stop eating for several hours, your body is deprived of energy and will burn whatever is at hand, usually the muscle. The best way to avoid this is by consuming complex calories and foods that favor the creation of muscle mass.
Create a Meal Schedule and Follow it Faithfully
The basic recommendation when wanting to gain weight would be to seek the advice of a nutritionist. This specialist can create a food plan based on your tastes, needs and activities. But, whether you seek advice or prepare it on your own, you must follow your schedules and quantities to the letter.
Choose Foods that are High in Calories in Low Amount, Seeds to Lose Weight.
Another key to the hypercaloric diet is to frequently include foods that provide a lot of calories in small amounts.
EStas Calories Must be Accompanied by Micro Nutrients to Maintain Your Health.
Nuts and seeds, such as sunflower, walnuts or pine nuts, among others, are a good choice because in small portions of 5 to 10 pieces provide 100 to 200 calories. Another good option is creams derived from seeds, such as peanut or hazelnut. These are perfect to accompany your fruit in the snack or spread on whole wheat bread for breakfast. When buying them, be sure to check the labels to avoid those that contain sodium and sweeteners. The more natural the better. The last of the options that falls into this category are nuts. Besides being delicious and helping you gain weight, they work perfect to replace sweets. In your smoothies you can add dates to provide sweet flavor without processed sugars. Raisins and prunes will give that extra touch to jellies and cereals.
Eat Something Light Before Going to Bed
We usually hear that you should not eat anything before going to sleep to avoid excess weight. In a hypercaloric diet we recommend just the opposite. Approximately one hour before going to sleep, it is recommended that you eat some food that favors the construction of muscle mass. It can be a salad that mixes wholemeal pasta with vegetables or a slice of wholemeal bread with peanut butter.
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