Fat body quickly and healthily, if you are too thin

There are no health problems associated with a naturally lean body. But if your thin body is the result of poor nutrition, due to other health problems, or you are pregnant (or trying to get pregnant), this can be a source of concern in itself.

This is why at a time when almost everyone is obsessed with having a thin body, you are actually struggling desperately to fatten your body.

But like struggling for a thin body, fattening your body can be a big challenge. You can just add a few pounds by eating platters of nasi padang or eating all you can until you're full at a restaurant all you can eat , but this is not a way to fatten a healthy body. Here's the right way.

What needs to be done if you want to fatten your body in a healthy way

1. Eat small portions, but often

If you are very underweight, you may feel full faster - which can make you eat less often. In fact, like a machine that is always turned on, the body needs a continuous supply of energy to operate properly.

If you skip meals, you are forcing your body to continue functioning without "gasoline". At a healthy weight, the body will break down glucose and fat reserves for energy. But for people who are very thin (underweight), the body barely has enough of both. So that in order to continue functioning, the body directly targets muscle tissue to be broken down as an emergency energy reserve.

The best way to prevent your body from losing muscle mass and every other important tissue is to eat regularly. Eat 5-6 small meals 3-5 hours apart throughout the day rather than go straight for two or three large meals.

2. Vary the contents of your dinner plate

Every time you eat, try to have at least one 3 different food groups on the dinner plate You. Instead of snacking on only bananas and milk, it's better to make a few sandwiches that you fill with peanut butter and banana slices, and accompanied by a glass of milk (whole milk or vegetable milk, if you are vegetarian). The more varied the contents of your dinner plate, the more varied the intake of calories and nutrients your body needs.

3. Choose foods that are high in calories

Seattle-based registered nutritionist Kim Larson advises you to start abandoning foods that are labeled "fat free," "low calorie," "or" diet. " Eat foods that are high in calories and fat. But don't be careless. Animal fat products provide high intake of nutrients and fats, but also contain saturated fats, which can increase bad cholesterol.

Choose vegetable fat sources from nuts and seeds, cheese, avocado, corn, oatmeal, potatoes, cream soups, and natural oils such as olive oil for healthy fats that are full of nutrients and calories. Include eggs and fatty fish such as salmon, tuna or sardines as a substitute for red meat. Fatty fish are higher in calories and contain healthy omega-3 fatty acids.

For snacks, get rid of your favorite packaged donuts and chips (although they can fatten the body) and replace them with greek yogurt topped with granola and muesli and dried fruit. Greek yogurt contains higher protein than regular milk and is also richer in fiber, good fats and calories.

4. Drink a filling juice or smoothie

Leave soda, coffee, and tea that have almost zero nutritional and caloric value. Conversely, if you are lazy to eat, drink a smoothie or fruit juice high in calories. Mix your meal replacement smoothie with full cream milk (or a milk substitute, such as soy milk or other peanut milk) and your favorite fresh fruit variations. For extra calories, you can mix chia seeds, almond butter or peanut butter, or protein powder into your smoothie.

Satiety from "eating" fluids is not the same as being full of heavy food that makes your stomach upset, so you can still increase your intake of nutrients and calories as often as you want without having to worry about satiety until it feels like it is full.

5. Eat before bed

During sleep, the body works to heal and regenerate damaged cells and tissues. To support this one body function, it's okay to eat before bed in order to ensure a steady supply of energy available to the body that is busy working. Eating before bed can sometimes make your stomach feel heartburn in the middle of the night.

So instead of snacking on fried tek-tek rice, you should choose a healthy snack. For example, a bowl of salad mixed with wheat paste and olive oil and sliced ​​chicken breast and grated cheese.

6. Exercise routine

Exercise, especially strength training, can help you gain weight by building and strengthening your muscles. Exercise also stimulates your appetite.

Even for very thin people, it is still important to be careful not to overeat sugar and fat while fattening. Eating chocolate cake or ice cream every now and then is fine, but most of the snacks you eat should still be healthy and able to provide additional nutrients in addition to just calories.

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