violitahealth.com - Be careful, if you want to be fat by way of devouring food in large portions. Instead of fat, instead of actually inviting various types of diseases, such as hypertension, diabetes and high cholesterol. There is a more secure way, namely by improving diet and adopting a healthy lifestyle. Here's how to fatten the body to the thin one.
1. Eat Often
Needless to eating large meals. Instead, eat in the portion of the standard, but often. It is advisable to eat every 2.5 hours and 3 hours. It would be better if you eat 30 minutes after waking. And for dinner, you should eat 2 hours before bed.
2. Add Portions Gradual
Do not expect to get a fuller body when your meal just a few tablespoons of course. However, portions that are too large are also not recommended because it will actually make you obstruction, nausea, and not good for digestive health. Preferably, increase the size of the meal of the day to gradually. For example, in the first week, plus the portion of rice for about a quarter of the regular portion. Furthermore, you can add more.
3. Food Diverse
Avoid eating only one type of food, such as fat or protein alone only. Variations of food required for enhancing nutrient intake. In one day, you should consume carbohydrates, proteins, fats, minerals, and fiber. What is its composition?
- Protein intake is about 35% of the daily intake. Choose low-fat protein such as fish, chicken breast without skin and lean meats. Add also milk and yogurt.
- Karbo about 60 grams-80 grams a meal or around a plate of brown rice. You can try other complex carbohydrates such as bread from wheat, brown rice, oatmeal, pasta, potatoes, whole grains, and legumes.
- Fat 30% of the total daily intake. Choose good fats and avoid trans fat. Among healthy fats in polyunsaturated fatty acids, omega-3 and omega-6, and monounsaturated fatty acids. Omega-3 derived from fish, seafood and nuts. While omega-6 derived from vegetable oils, such as coconut oil and corn, sunflower seed Minya. While the monounsaturated fatty acids derived from olive oil.
- Fiber (vegetables and fruits) about 5-6 servings per day.
4. Stay away from fried food
Also avoid too many foods that are harmful to the body, such as organ meats, fried foods or junk food. Not only for fat people, skinny people was 'forbidden' to eat these foods. Instead of the body into fat, cholesterol might accumulate. Unhealthy foods remain unhealthy foods, which should be limited consumption.
5. Inadequate Calories
Everyone needs different calories, depending on the target weight gain. Program in order to fatten the body running smoothly, cukupi your daily calorie intake, plus 500-1,000 calories, so the weight can go up ½ to 1 kg per week. The average woman needs 2,500 calories for daily activities, so you need 3,000 calories to gain weight.
6. Give Topping
When you order food at a restaurant, do not forget to add the toppings are able to increase the amount of intake at each meal. For example, season extra cheese on pizza and spaghetti, substitute nonfat milk with full cream milk, and do not hesitate to add the dressing over the salad you ordered.
7. High-Calorie Snacks
In between meals, you can eat high-calorie snacks, such as chocolate cake, snacks made from rice flour, bread beroles jam and cornflakes with milk. In particular supermarket, you can also buy energy bars are high in calories but it also contains a number of substances the body needs.
8. Sports
Whatever your weight, exercise regularly fixed menu was obliged not to be missed. Because the sport is still necessary to maintain your health. However, should reduce cardio exercise burn calories faster. Expand the portion of weight-bearing exercise that can enlarge the muscle fibers in your body.
9. Rest After Meals
In the physical condition of inactivity, your digestive organs will be better able to absorb nutrients that enter the body, compared to when you move around. Thus, no calories will be wasted. Drink warm milk before bed, in addition to good, to improve the quality of your sleep, it is also useful to add to the savings in calories in the body.
10. Enough Sleep
Make sure you get enough sleep every day (between 6-8 hours per day). If your lack of rest, the fat from carbohydrate metabolism in the body should be overhauled again for fuel.
1. Eat Often
Needless to eating large meals. Instead, eat in the portion of the standard, but often. It is advisable to eat every 2.5 hours and 3 hours. It would be better if you eat 30 minutes after waking. And for dinner, you should eat 2 hours before bed.
2. Add Portions Gradual
Do not expect to get a fuller body when your meal just a few tablespoons of course. However, portions that are too large are also not recommended because it will actually make you obstruction, nausea, and not good for digestive health. Preferably, increase the size of the meal of the day to gradually. For example, in the first week, plus the portion of rice for about a quarter of the regular portion. Furthermore, you can add more.
3. Food Diverse
Avoid eating only one type of food, such as fat or protein alone only. Variations of food required for enhancing nutrient intake. In one day, you should consume carbohydrates, proteins, fats, minerals, and fiber. What is its composition?
- Protein intake is about 35% of the daily intake. Choose low-fat protein such as fish, chicken breast without skin and lean meats. Add also milk and yogurt.
- Karbo about 60 grams-80 grams a meal or around a plate of brown rice. You can try other complex carbohydrates such as bread from wheat, brown rice, oatmeal, pasta, potatoes, whole grains, and legumes.
- Fat 30% of the total daily intake. Choose good fats and avoid trans fat. Among healthy fats in polyunsaturated fatty acids, omega-3 and omega-6, and monounsaturated fatty acids. Omega-3 derived from fish, seafood and nuts. While omega-6 derived from vegetable oils, such as coconut oil and corn, sunflower seed Minya. While the monounsaturated fatty acids derived from olive oil.
- Fiber (vegetables and fruits) about 5-6 servings per day.
4. Stay away from fried food
Also avoid too many foods that are harmful to the body, such as organ meats, fried foods or junk food. Not only for fat people, skinny people was 'forbidden' to eat these foods. Instead of the body into fat, cholesterol might accumulate. Unhealthy foods remain unhealthy foods, which should be limited consumption.
5. Inadequate Calories
Everyone needs different calories, depending on the target weight gain. Program in order to fatten the body running smoothly, cukupi your daily calorie intake, plus 500-1,000 calories, so the weight can go up ½ to 1 kg per week. The average woman needs 2,500 calories for daily activities, so you need 3,000 calories to gain weight.
6. Give Topping
When you order food at a restaurant, do not forget to add the toppings are able to increase the amount of intake at each meal. For example, season extra cheese on pizza and spaghetti, substitute nonfat milk with full cream milk, and do not hesitate to add the dressing over the salad you ordered.
7. High-Calorie Snacks
In between meals, you can eat high-calorie snacks, such as chocolate cake, snacks made from rice flour, bread beroles jam and cornflakes with milk. In particular supermarket, you can also buy energy bars are high in calories but it also contains a number of substances the body needs.
8. Sports
Whatever your weight, exercise regularly fixed menu was obliged not to be missed. Because the sport is still necessary to maintain your health. However, should reduce cardio exercise burn calories faster. Expand the portion of weight-bearing exercise that can enlarge the muscle fibers in your body.
9. Rest After Meals
In the physical condition of inactivity, your digestive organs will be better able to absorb nutrients that enter the body, compared to when you move around. Thus, no calories will be wasted. Drink warm milk before bed, in addition to good, to improve the quality of your sleep, it is also useful to add to the savings in calories in the body.
10. Enough Sleep
Make sure you get enough sleep every day (between 6-8 hours per day). If your lack of rest, the fat from carbohydrate metabolism in the body should be overhauled again for fuel.
How to fatten the body that is simple and quick
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