- Methods of treating severe thinness
- Eat snacks
- Eat several small meals a day
- Eat more calories than your body burns
- Eat energy-rich foods
- Lift heavy weights and improve your strength
- Foods to eat to gain weight
- Homemade protein smoothies
- Nuts and nut butter
- Red meat
- Rice, potatoes and starches
- Salmon and oily fish
- protein supplements
- dried fruit
- Bread and whole grains
- dark chocolate
- eggs and cheese
- Full fat yogurt
- Healthy fats and oils
- General tips to gain weight and overcome extreme thinness
Methods of treating severe thinness
Is there a cure for thinness that sings about eating? Certainly not, as the treatment of extreme thinness depends on eating a healthy, balanced diet that contains the necessary calories according to height, age, and activity level.
Slow weight gain is better than fast weight gain.
Avoid relying on food rich in sugars and saturated fats, which increase body fat and cholesterol and are harmful to health.
Focus on eating healthy food from the food groups, which are:
vegetables and fruits.
Treatment of extreme thinness depends on eating a healthy, balanced diet that includes enough calories to gain weight, and it is recommended to resort to a nutritionist to help plan daily meals.
What are the advantages of snacks that are recommended to be eaten to overcome thinness? Snacks should be rich in protein and complete carbohydrates, with the need to stay away from meals rich in calories and poor in nutrients and that contain a lot of sugars and salts, as they may succeed in gaining weight, but they are harmful to health. Examples of ideal snacks are:
Peanut Butter Biscuits.
Bread chips with hummus dip.
A handful of almonds.
It is necessary to focus on snacks rich in calories and with high nutritional value and to stay away from meals poor in nutrients and rich in sugars and salts.
Eat several small meals a day
Add seeds such as sunflower seeds for garnish on various dishes.
Eat nuts such as almonds with cheese.
Eat fruits with whole grains.
Eating small meals a day is better than eating large meals, especially for those who suffer from thinness caused by diseases because they may find it difficult to eat, and to prepare small meals with a larger amount of calories, it is recommended to add sugars, seeds, fruits and whole grains to meals.
Eat more calories than your body burns
What is meant by excess calories? Calorie surplus is the most important principle for weight gain, and it depends on eating more calories from food than the body needs, which leads to weight gain.
Slow weight gain: 300-500 calories per day.
Rapid weight gain: 700-1000 calories per day.
Weight gain is only achieved by creating a daily caloric surplus in addition to the amount of calories the body needs.
Eat energy-rich foods
How many calories are in an avocado? It is very important to choose energy-rich foods that provide the body with calories and support muscle building and avoid foods that contain harmful fats and sugars, and here are the most important energy-rich foods that can be eaten at the main meals or between meals.
Cakes: or bagel, and one piece of it contains 180 calories, and it can be eaten instead of bread, which contains 70 calories per slice.
Pasta: 400 calories can be obtained by eating two cups of it, and with the addition of minced meat and Parmesan cheese, the calories can reach 600 calories.
Dried fruits: A cup of raisins provides 400 calories, compared to just 60 calories of fresh grapes.
Avocado: one piece contains 200 calories, and it can be added to salads and sandwiches.
Nut Butter: One tablespoon of peanut butter provides 200 calories, and it can be eaten if you do not want to eat nuts.
Eating energy-rich foods that support muscle building is important to overcome thinness, and the most important of these foods are cakes, pasta, dried fruits, avocado and nut butter.
Lift heavy weights and improve your strength
What is the importance of exercise and which types are best? The importance of exercise lies in building muscles that increase weight, and it also helps stimulate appetite, and resistance exercises are the best for this. It is recommended to focus on the following in the event of extreme thinness:
Avoid high intensity aerobic exercise, as it burns more calories, which hinders weight gain.
Focus on resistance exercises such as lifting weights and yoga.
Low-intensity aerobic exercises and stretching exercises can also be done.
Practicing resistance exercises, especially lifting weights, is necessary to increase the muscles that gain weight. It is possible to practice low-intensity aerobic exercises and stay away from high-intensity exercises that increase burning calories and prevent weight gain.
Foods to eat to gain weight
Are there foods that nutritionists recommend more than others? The body is considered thin if the body mass index is less than 18.5, and initially, a doctor should be consulted in the event of severe thinness to ensure the cause of thinness and not related to health problems, and if the amount of food is allowed to increase, it is recommended to focus on the following foods:
Homemade protein smoothies.
Nuts and nut butter.
Rice, potatoes and starches.
Salmon and oily fish.
Whole grain bread.
Eggs and cheese.
Full fat yogurt.
Healthy fats and oils.
Homemade protein smoothies
What is the importance of protein juices for weight gain and what is the recommended amount to be consumed? Thanks to its protein content, protein juices can help increase muscle mass because the body uses amino acids to maintain and build muscle tissue, and to know how much protein juices can be taken.
Weight, activity level and gender should be determined.
0.8 grams per kilogram of body weight can be considered a reference amount for protein.
The body’s protein needs increase in the event of exercise, and a person who practices resistance exercises on a regular basis daily needs 1.4-2 grams of protein per kilogram of his weight.
Why should protein smoothies be homemade? Because ready-made protein juices for weight gain that are available in the market may contain a lot of sugars, carbohydrates, low-quality protein, artificial colors and flavors and other substances that are harmful to health such as lead, and here are important tips for preparing homemade protein juices
Choose the types of protein powders that are free of sugars and preservatives, and it is preferable to choose the organic ones.
Look for types that contain healthy ingredients such as:
To make a protein smoothie using protein powders containing 675 calories and 38 grams protein, the following ingredients can be used:
One serving of protein powder.
8 ounces whole milk.
2 tablespoons peanut butter.
A medium banana.
6 ounces whole milk.
Full fat Greek yogurt.
Half an avocado.
2 tablespoons peanut butter.
A medium banana.
A protein smoothie can be prepared without using a protein powder using the following ingredients, knowing that it contains 758 calories and 32 grams of high-quality protein:
6 ounces whole milk.
Full fat Greek yogurt.
Half an avocado.
2 tablespoons peanut butter.
A medium banana.
Homemade protein smoothies are important for building muscle mass, and they can be prepared from healthy protein sources such as Greek yogurt, whole milk, bananas and nut butter, and if you use protein powders, choose high-quality types that are free of sugar, preservatives and colors.
Nuts and nut butter
What are the best types of nuts for thinness? The lecturer at Albert Einstein College of Medicine in New York says, “Almonds, walnuts, and pistachios are useful nuts for weight gain, and a handful of each type provides 160 calories, in addition to a good amount of protein, fiber and healthy fats such as omega-3 from walnuts.” Nut butter contains On the following nutrients:
Calories: 191 calories.
Fat: 20 grams.
Protein: 1.9 grams.
Carbs: 3.78 grams.
Almonds, walnuts, and pistachios are among the most important types of nuts that are useful for gaining weight.
How many calories are in meat? Red meat helps in gaining weight, as it contains the compounds leucine and creatine that play an important role in building muscle, and it is recommended to eat lean types to maintain a healthy heart. beef steak on:
Calories: 375 calories.
Fat: 14 grams.
Protein: 60 grams.
Steak is a useful red meat for thinness and is recommended to be eaten alongside vegetable salad, beans and nuts.
Rice, potatoes and starches
How many calories are in a cup of cooked rice? Rice contains carbohydrates necessary for weight gain, and it is one of the foods that can be eaten with meat and vegetables. A cup of cooked rice contains:
0.4 g fat.
4.2 grams of protein.
The following are more types of carbohydrates necessary for weight gain, as they contain calories and glucose, which is stored in the muscles in the form of glycogen, which gives the body the ability to exercise:
Rice, potatoes, legumes, root vegetables, corn and oats are among the starches necessary for gaining weight, and they are among the foods that are easy to combine with other foods such as vegetables and meat.
Salmon and oily fish
Does salmon contain protein? Salmon is a suitable food to fight thinness, as it contains calories, protein, healthy fats, omega-3 type, and other important nutrients, and the following amounts can be obtained from eating 100 grams of raw salmon:
4.4 grams of fat.
21 grams of protein.
7 grams of calcium.
75 grams of sodium.
Salmon has many nutrients that make it an effective food for weight gain.
Is it recommended to take protein supplements in the absence of exercise? Proteins and their supplements help gain weight by adding them to the diet. Supplements come in many forms such as drinks, bars, and powders. Protein intake should be under the supervision of a sports nutritionist after determining:
The nature and amount of food intake.
Appetite level after exercise.
Protein supplements should be taken with exercise and healthy food and under the supervision of specialists.
Why is it preferable to eat dried fruit over fresh for extreme thinness, according to experts? Dietitian Jill Weisenberger, author of Prediabetes: A Complete Guide, says, “Removing the water from your favorite fruit concentrates its nutrients and sugars. Dried fruits can be added to salads, yogurt, meat, and cereals.”
Of the most important types of dried fruits that are recommended to be eaten are raisins, dates and dried apricots. It is recommended to eat the following types of fresh fruits with dried fruits, as they are more expensive than others in calories:
Canned fruits with their juices.
Sugars and nutrients are concentrated in dried fruits after they lose water, so it is recommended to eat them more than fresh fruits. There are types of fresh fruits that contain a higher amount of calories and can be eaten with dried fruits such as bananas and canned pineapple.
Bread and whole grains
What types are recommended to be eaten in case of thinness? Brown bread is the best, preferably prepared from whole grains such as whole wheat, oats and rye, and spread it with an ample amount of nut butter, jam, honey, hummus, or low-fat cream cheese. As for whole grains:
It is recommended to choose dense grains such as granola, muesli, oats, and chopped wheat with bran.
Use milk instead of water to make whole grains.
Add a good amount of nuts and dried fruits.
The following points explain how to calculate the amount of carbohydrates that is recommended to be eaten per day for those who suffer from thinness:
Carbohydrates should make up 45-65% of total energy.
If your daily caloric intake is 2,000 calories, your carbs should be 900-1300 calories, which equals 225-325 grams.
Bread and whole grains are sources of carbohydrates that should constitute 45-65% of the total energy, and it is recommended to eat dense types of bread and grains with energy-rich sources such as peanut butter and chickpeas.
What percentage of cocoa in chocolate is recommended for thinness? It is recommended to eat chocolate that contains at least 70% of cocoa because it is rich in fat, calories and protein, and the following numbers show these ingredients in one bar of dark chocolate:
Calories: 598 calories.
Protein: 7.9 grams.
Fat: 43 grams.
It is recommended to eat dark chocolate with 70% cocoa for those who suffer from extreme thinness, as it is rich in calories, protein and fat.
eggs and cheese
Is it recommended to eat whole eggs to overcome thinness? What are the types of cheese that help to gain weight? Yes, eggs should be eaten whole. The white contains protein, while the yolk contains fat and cholesterol, so it is richer in calories. Eggs also contain many vitamins, minerals and choline. As for cheese, it is
Rich in calories and nutrients that the body needs.
It can be entered for many recipes such as
The intake of foods rich in saturated fats should be reduced.
As for the types of cheese that are recommended to be eaten, they are rich in protein and low in saturated fat, and they are shown in the following along with their protein content in grams per serving:
Low-fat cottage cheese: 11.8 grams.
Parmesan: 10.2 grams.
Ricotta: 9.3 grams.
Romano: 9 grams.
Fat free cheddar: 9 grams.
Goat cheese: 8.7 grams.
Swiss cheese: 7.7 grams
Fontina: 7.3 grams.
Provolone: 7.3 grams.
Edam: 7.1 grams.
Gutta: 7.1 grams.
Mozzarella cheese: 6.9 grams.
Blue cheese: 6.1 grams.
One of the foods that are necessary to overcome thinness are whole eggs, which are rich in protein and healthy fats, and cheese that is free of saturated fats.
Full fat yogurt
Does yogurt contain fat? Full-fat Greek yogurt is an ideal food to beat thinness with its protein content, and with the addition of honey, nuts and dates, it becomes an energy-packed meal.
One cup of full-fat Greek yogurt contains:
4.7 grams of fat.
24 grams protein
Full-fat yoghurt is a food rich in calories and protein, and Greek yoghurt with dates, honey, and nuts is an ideal meal to refuel.
Healthy fats and oils
What types of fats should you focus on? Focus on polyunsaturated and monounsaturated fats and avoid saturated fats that are harmful to heart health. These healthy fats can be obtained from several food sources such as:
Salmon and trout.
Is margarine a healthy fat? There are many benefits and forms of healthy fats, and the following are the types of healthy fats and ways to use them in food:
Olive and canola oil: To saute vegetables and meats in oil instead of butter.
Nuts: They are added to cold or hot cereals and fried and cooked vegetable dishes.
Peanut Butter: Spread on bread, cake, and biscuits instead of butter and cream cheese.
Trans-fat-free margarine: Use for potatoes instead of gravy.
Low-fat and fat-free cheeses: Use instead of fat cheeses on soups, salads, and sandwiches.
Low-fat cream cheeses: Use instead of creamy cheeses to decorate fruits and desserts.
Avocado: used instead of mayonnaise and sour cream on salads, sandwiches, and Mexican dishes.
The healthy fats that are recommended to be eaten to overcome extreme thinness are monounsaturated and polyunsaturated, and their sources are salmon, olives and safflower oil. It is advised to replace saturated fat sources with healthy ones such as peanut butter and olive oil instead of animal butter and avocado instead of mayonnaise.
General tips to gain weight and overcome extreme thinness
Are there strategies to help overcome extreme thinness besides healthy food and exercise? Yes, there are and it is possible with these practices to reach the result faster, and these practices include:
Do not drink water before meals, as this fills the stomach and may reduce the amount of calories consumed.
Eat more food or snacks before going to sleep.
Drink whole milk instead of water or mixed with it when you are thirsty.
Use larger plates and fill them with food because using smaller plates makes a person eat less.
Add cream or milk to the coffee.
Getting enough quality sleep is essential for building muscle.
Start with protein and carbohydrates first, then vegetables.
Smoking cessation helps to gain weight, and smokers usually weigh less than non-smokers.
There are healthy practices that can overcome extreme thinness faster, such as avoiding drinking water before meals, eating before bed, delaying eating vegetables for the meal, good sleep and stopping smoking.