0 eight healthy ways to gain weight

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Weight issues are not just limited to overweight and obesity . Underweight or too thin can be called a weight problem . Keep in mind , the body is too thin too dangerous due to malnutrition and nutrition . If you weigh less than ideal size , so it's good soon undergo weight gain program .

Raise the weight program can be started with sufficient caloric intake . You need more calories than the body needs to maintain an ideal weight . The average woman needs about 2000 calories per day . Take a diet rich in calories yet healthy . Healthy source of calories derived from olive oil , almonds , potatoes , corn cheese too . You also have to meet the needs of essential nutrients such as carbohydrates , proteins , fats , vitamins and minerals and water .

Want more body fat , contains but stay healthy ? Follow the diet tips , as quoted by the Times of India and About.

1 . Carbohydrate consumption

The body needs carbohydrates for energy . If you want to gain weight , you must consume enough carbohydrates . Good sources of carbohydrates come from fruits , vegetables and whole grains .

Healthy carbohydrates can also be obtained from brown rice , breads and cereals made from whole grains . Whole wheat is an excellent source of fiber and nutrients . Eat at breakfast or in between meals as a snack . But choose a free or contain less sugar .

2 . protein

Your body needs protein to build muscle , organ structure and function of keeping the body's immune system . You need to carefully choose healthy sources of protein , such as from fish meat , chicken and nuts . It's okay to eat meat , but only twice a week limit . Choose fresh cut meat and avoid processed like a sausage , bolognaise , ham , pepperoni or burgers .

3 . fat

Required body fat as an energy reserve , maintain healthy hair , skin and nerve function . And , of course , contribute to weight gain . But you must be careful , consume healthy fats such as polyunsaturated fatty acids ; omega - 3 and omega - 6 .

Omega - 3 derived from fish , seafood and walnuts . While omega - 6 can be obtained from vegetable oils . For example, sunflower seed oil , coconut oil and corn oil . But remember , do not take too much because it can disrupt the body's metabolic balance . In addition to polyunsaturated fatty acids , you also need the monounsaturated fatty acids contained in the olive oil . This type of fat helps keep the vascular system healthy .

4 . vitamin

Eat colorful vegetables and fruits so that your vitamin needs are met . You can combine several vegetables and fruits a day . Basically , almost all fruits contain vitamin ranging from vitamins A , C , E , D , B , K , and so on . Eat at least five to six servings of fresh raw fruits and vegetables per day .

5 . mineral

Calcium , iron , zinc , phosphorus , iodine , sodium , potassium , and fluorine is a type of mineral that the body needs . This mineral type each function to form and maintain bone density and teeth , forming hemoglobin in the blood , regulate smooth muscle work , and many other functions . Almost all foods contain minerals ; fruits , vegetables , nuts , red meat , salt , milk and cheese .

6 . White water

Soft drinks , cappuccino and fruit juice does contain a lot of sugar and make you fat fast , but unhealthy . Eat healthy drinks such as orange juice , guava , mango or vegetable smoothie . And the most important is water . It's clear , water white fade efficacious toxins in the body , digestive system , skin retain moisture , maintain kidney health , and so on . Drink water at least 2 liters or eight glasses per day .

7 . sport

A healthy body contains will not be realized if you are lazy to exercise . Types of cardio exercises such as jogging , brisk walking and aerobics can make the body look but do not contain excessive sagging due to fat . Besides routine also do weight training . This exercise can work your chest and arms more toned and beautiful . Use the load and hold over your head , move slowly to the back of the head . Repeat with the left and right hand turns . You can also lift the weight with both hands with the same motion . Remember to rest your muscles after a workout every single day for the recovery period .

8 . Avoid Junk Food

Stop your habit of eating junk food such as burgers , hot dogs , pizza , crackers or frozen processed meat . These foods contain saturated fats and trans fats are not only store fat but also increase the levels of bad cholesterol . Choose foods little or no sugar and most importantly , low in fat and calories .