Rapid weight gain cannot be attempted by consuming too much food. You also have to pay attention to the consumption of foods that quickly increase body weight and have nutritional content in them. Many people try to have the perfect body weight, but not a few also want to increase their body weight. Even though it sounds very easy, gaining weight can be a difficult thing for some people who have consumed a lot of food, but their body weight has not increased.
In general, in order to increase body weight, you need to increase the number of calories with nutrients and you can get them from consuming the right foods such as natural sugars, fats, proteins, and carbohydrates. You need to do this accumulated calories slowly, which is 300-500 calories per day. If you want to quickly gain weight, you can add as many as 700-1,000 calories per day. Consuming calories to increase body weight, so you can consume several types of food like the one below.
Weight Gain Meal Type Suggestions
One source of carbohydrates that can help increase body weight is rice. This dense carbohydrate and calorie meal will certainly help you gain weight.
Just 100 grams of rice has 39.8 grams of carbohydrates and 180 calories. Rice is also compatible with various vegetables and side dishes so it’s easy for you to consume. If you want to gain weight, you can eat rice 3 times a day with high protein meals help achieve the desired body weight.
2. Potatoes or sweet potatoes
Potatoes and various tubers such as sweet potatoes or cassava are natural sources of carbohydrates or also commonly known as starch. This food is rich in calories. For 100 grams of potatoes contains 13.5 grams of carbohydrates and 62 calories.
Not only can it increase the supply of calories every day, starch also provides energy in the form of glucose and some of it will be stored in the body as glycogen. Based on the daily from Nutrition Reviews, glycogen in the body can function as additional fuel when a person is doing sports or activities.
3. Wholemeal bread
Another carbohydrate consumption that is very easy for you to have is whole wheat bread. This type of food is listed as very simple, but can provide the calories the body needs.
A slice or 2 slices of whole wheat bread can have as many as 138 calories, not to mention the supply of other nutrients that can be added on top of whole wheat bread. In order to increase body weight, you can make sandwiches with other protein bonuses such as cheese, meat and eggs in them.
If you are bored with consuming carbohydrates in general, you can replace it by consuming pasta. This meal can give you a large supply of calories for the body.
The most popular type of pasta is spaghetti. For 100 grams of this pasta it has 22.6 grams of carbohydrates and 139 calories. In order to increase the calories you need to increase your body weight, you can also make pasta with bolognese sauce and grated cheese added.
5. Red meat
Red meat such as beef, buffalo or goat is a food ingredient that is rich in protein and can help the muscles in your body. Consuming protein and active exercise can help you increase muscle mass. This can indirectly increase body weight.
As a meal to increase body weight, you can eat fatty cuts of meat that have lots of calories. In 100 grams of fatty beef has 22 grams of fat, 17.5 grams of protein and 273 calories. Even so, you need to be careful because this big fat can cause various effects of the disease. You must consult a nutritionist or doctor first.
Salmon and other types of oily fish are sources of protein and healthy fats, which are very good for your health. In addition to these two nutrients, salmon also has omega-3 fatty acids which are good for the body, for organ function and psychological health.
At the very least, you can get 208 calories, 13.4 grams of fat and 20.4 grams of protein for 100 grams of salmon. However, the nutritional content can actually change depending on how you digest salmon such as baking, sautéing, or steaming. If you digest it using butter or oil, then you can get bonus calories. However, make sure not to consume too many large fat foods.
One of the foods that can increase body weight and is very healthy is eggs. This food source has nutrients such as healthy fats and protein. To get the full benefits, you must consume eggs in their entirety. Because, almost all useful nutrients contained in egg yolks. In 100 grams of eggs have as many as 154 calories, 0.7 grams of carbohydrates, 10.8 grams of fat and 12.4 grams of protein. Very much, right?
Well, those were some types of foods that quickly increase body weight. Hopefully the food suggestions above can help you gain the perfect body weight. Don’t forget too much not to over-consume these foods which can lead to unhealthy weight gain.