Hi, I'm Juana María González, dietician and nutritionist at Alimmenta, and today I want to talk to you about the diet for weight gain. While many people today are concerned about worry about losing a few extra pounds, there are others that are much less talked about, who are looking for the opposite. That is, they want to gain weight with the aim to be healthier and to feel more feel more at ease with themselves. People with a slim build are usually people who have a higher than usual a higher energy expenditure than usual. But it's not always genetics that's to blame and underweight can be linked to poor eating habits to poor eating habits, such as not eating more than two or three meals a day or going to bed without eating dinner in the days when you are most tired. are the most tired. In addition, underweight people tend to nervous people and that in moments of stress you find it stressful moments you find it hard to eat because you get a knot in your stomach or lack of appetite. On many occasions, when you try to gain weight, you resort to unhealthy foods like pastries, fast food or fried foods. fast food or fried foods. This is negative for two reasons. reasons: the first, these products can take away your hunger and you'll miss out on other, more more appropriate meals. And the second, keep in mind that being slim is not synonymous with being healthy and by eating this kind of products you can end up developing diseases such as high cholesterol. To gain weight in a healthy way you should consume more calories than you spend, by eating a varied diet. a varied diet. This means eating fruits and vegetables and vegetables which, although they provide little calories, they are rich in essential nutrients essential for your body. Fundamental foods that will help you to gain weight in a healthy way are food cereals rich in carbohydrates such as bread, pasta, rice or legumes. In addition, eating between meals snacks and nuts will help you increase increase the calories in your diet. To increase fats you must do the following by consuming healthy fats, such as olive oil olive oil or nuts. And you should never forget to put food rich in carbohydrates in all your meals. Increase the amounts you currently eat you are currently eating gradually, this way you'll be able to gain weight weight without giving up along the way. The same is true for people who are not used to eating breakfast. We often find ourselves in consultation with people who tell us that they are not hungry they are not hungry as soon as they wake up. You must work on the habit of eating breakfast. Start with a small amount and amount and increase it as you go. In this way, little by little your body will get used to get used to eating at that time and you'll end up feeling hunger when you wake up. It is also appropriate to have several meals a day. You should eat 5 to 6 times a day to spread your calories over the course of the day and not having to eat large meals. Therefore, the ideal is to have a breakfast, a lunch, a dinner and two snacks, a lunch, a dinner and two snacks. It is even appropriate for you to have a snack light, like having a glass of milk of milk before you go to sleep. This will help you rest and give you some and provide some much-needed extra calories. Another trick you can use is to increase the caloric value of your dishes dishes and your meals. For starters, avoid filling your stomach with nutrient-poor dishes or drinks, such as broths or herbal teas or salads and vegetables in large quantities. This would reduce your appetite to eat foods that give you more calories. The trick is to increase the calories of your dishes without increasing their volume. For example, if you make a cream of vegetables, you can add a good splash of olive oil of olive oil. You can add some nuts and dried fruit to your salads and if you cook a fish, you can put some sauce on it. You can make unique dishes for those moments when nerves close your stomach close your stomach. That way you'll only see one dish and mentally it will seem like less food. While on this type of diet you can exercise, but try to avoid exercise of the aerobic exercise that will further increase your caloric increase your caloric expenditure even more and focus on toning exercises that can help you can help you build up your muscle mass. It is also important that you get a taste for food for the food, since it does not have why be an imposed punishment to gain weight. You need to look for ways to vary your food so that you don't get bored and that you have options of easy dishes and quick for those moments when you have little time when you have little time or desire to cook. Food is a pleasure and that is what a person that a person has to perceive who diets for both weight loss and weight gain. weight loss as well as weight gain. Finally, remember that the ultimate goal is not that you go on a diet and then come back to it. to your old habits, but with the diet that you make to to gain weight you must incorporate new habits new habits in your daily life, how to eat several times a day and find strategies to strategies to cope with those moments that can lead you to to eventual weight loss. The job of the dietitian nutritionist in a weight gain diet will be to help you to plan a healthy diet adapting to your schedule and tastes. Plus, give you ideas on how to make your diet varied and enjoyable and above all, to improve your diet in those times when you moments of weakness when you feel like when you don't feel like eating much. And remember, by eating right, you improve your health.
