What should I be eating in order to gain weight, in a healthy way?

How to increase weight without damaging the body :   How to gain weight is not easy, usually accompanied by weight loss, lack of energy and a sense of fatigue and fatigue, inability to perform daily activities in the most complete and low concentration. In addition, the fact that a person suffering from weight loss is subject to the lack of one of the important nutrients necessary such as protein, vitamins, minerals, fatty acids and the element of calcium is very important for bones, and may cause lack of pain in the muscle, the tendency of fractures, and iron component, which causes anemia, Anemia, "and may occur thinning in the hair and nails, and the scarcity of the face and lack of freshness.     Usually, people with mild immunity are weaker than others, and are more likely to have chronic diseases of colds, flu and others.   To overcome this problem, first identify the source of the problem and gradually follow the regular dietary habits that will provide adequate eating for a long time. Learn about possible reasons for not gaining weight.   Reasons for not gaining weight   The reasons for not being able to gain weight are numerous. The problem often stems from not distinguishing the feeling of hunger. If there is no good discrimination against hunger, nutrition therapy focuses on exercises to distinguish hunger and satiety. As a result of rapid metabolism (RMR - resting metabolic rate, high), there may be health problems such as thyroid problems, hyperactivity or various absorption problems. Therefore, it is recommended to go to the doctor when symptoms appear following pain, nausea, loss of appetite, diarrhea, constipation, bloody stool, stool and other phenomena in the digestive system. Non-weight gain may be the result of psychological causes such as depression and decreased appetite for eating, anxiety, stress and so on. In case the psychological problem is preferred in addition to the food treatment also go to a professional - psychiatrist / social worker / psychologist and the like.   General recommendations on how to gain weight: Start with a little and increase your daily calories gradually, never 500 calories a day for a week, and after you get used to the amount, increase 1000 calories a day. Be sure to eat at the moment of feeling hungry and do not postpone the meal, because when you postpone it, the feeling of hunger may disappear. Eat every three hours (three main meals and 2-3 snacks). To maintain a constant feeling of satiety, the digestive system is free of the calories available for body activity after three hours, and then begins to look for an alternative source of energy. So that the body does not begin to analyze muscle stores, it is better to supply the body with more carbohydrates to produce energy. Try to consume more calories a day than you burn. By focusing on high-calorie healthy foods, such as whole-fat milk, fresh juice, milk and fruit cocktail, peanut butter, jam, honey. Concentrate in your daily meals on high carbohydrate, such as rice, bread, potatoes, pasta and whole grains. Focus on protein sources, such as meat, poultry, fish and legumes. It is important to stop feeling full and not to eat by force. Because the body knows how much it does, heavy and tired meals reduce the motivation for how to gain weight and the weight starts to decline again. Foods rich in unsaturated fat, unsaturated fats, oil, seeds, nuts, chickpeas, tahini, sour cream, avocados should be eaten and combined with meals. Keep away from fast food and high-calorie, low-calorie foods such as soft drinks, chocolate, cakes and other foods high in saturated fats or sugars. You can eat one dessert a day that is rich in calories but also contains nutritional value such as ice cream and others.  Use larger and larger dining equipment than you used before, and this automatically and with an impact on your brain will make you try to finish your dish.  Remember to eat before your mouth sometimes, try to be your daily menu is one of your favorite meals, and an attractive and attractive, with the addition of appetizers of spices, spices and others. Try to avoid eating anything that leads to the fullness of the stomach before meals, such as drinking water, soups or any liquids and try to avoid eating the authorities with the meal and make it between the main meals, so as not to affect the amount of food you eat. Adding mild physical activity may help you open your appetite and increase your muscle mass. Exercise is recommended that focuses on muscle building, because muscle building helps in directing food to build a healthy body and to increase more weight. In the end if there is no other option, then you can experiment with synthetic supplements such as protein powders, solutions and other dietary alternatives.

Weight gain recipes:   Mashed potatoes:   Potatoes are one of the starchy vegetables that are listed under the carbohydrate group and recommended by a nutritionist. In addition to being high in calories, they are the source of many vitamins such as vitamin C, vitamin A, minerals such as potassium and antioxidants necessary to enhance immunity. Food that enhances the health of your digestive system.   But this does not mean eating fried to increase the proportion of calories and saturated fats that may harm you, but it is recommended to eat boiled grilled or mashed.   Here we recommend the recipe for instant mashed potato, which can be used in salads or as a kind of appetizer, and can be enriched with many additives that increase the calories and make them rich and nutritious!   Each cup of mashed potatoes may have a calorie intake of 400-500 calories, depending on additives added from butter, margarine, milk or cream.   Omelette:   Delicious egg tortillas may be the perfect choice for those who are looking for rich, high-calorie meals. They are a great source of high-quality, high-absorption, egg-based protein. Omelets can be eaten at breakfast or as a snack, and add many different ingredients. You can add mashed potatoes to it, or you can add a variety of vegetables and spices such as onion, parsley, thyme, spinach or add cheese to it.   Regular egg omelets with no additions. Calories in each serving (61 g) are not less than 100 calories.   Cream Soup:   Adding the cream and its alternatives to your recipes will help increase the content of calories and all of the protein, calcium and fat, as a healthy alternative in terms of fats may be able to use milk with a little starch instead. There are many recipes for soup or cream sauce, such as cream soup or chicken soup with cream.   The calorie intake in one serving of the normal recipe of the chicken soup with the cream may exceed 400 calories, and may increase or decrease depending on additives such as the amount of oil or butter, and the type of cream used and others.   Avogado Sandwich:   Avagado is a rich source of unsaturated fat and beneficial to the body, as well as protein and many vitamins and minerals.   Use avocado as a cream in a sandwich rich in meat or vegetables, add it to the various salads and dishes, and eat it as a snack or as an appetizer. Every 100 grams of avocado will give you about 160 calories.   Oatmeal soup:   Oats, chicken breast, milk or cream, butter, parsley, mushrooms .. all rich ingredients can be used in the preparation of oatmeal soup, which provides you with calories, fiber, proteins and minerals. Chicken soup with oatmeal is a heavy soup, with calories up to 200 calories. 1. You have to start by recognizing that you have a problem, and then you have to check your condition, and you can make a laboratory image, so that you can examine it all over your body, if not the disease organically, you certainly suffer from disorders that make you lose your appetite in food, Your body is lazy, and suffers from many problems.  2. You have to follow a certain diet, and there is nothing wrong with a little fat that is used in food. It opens the appetite and helps you gain some weight. You should eat three to five meals a day, one of which is the fatty meals mentioned above.  3. If you want to increase your weight, drink the ring, it cleans the body, and gain immunity, and open appetite to receive different foods, and make you happy also, it plays on the nerves and feelings, and prepare you to be healthy.  4. Eat good ice cream and nuts. They contain a good amount of fat, good taste, give you the ability to eat more, different foods, and you can eat fried potatoes, some grills, meat, they help you gain some weight, Which suffer.   There are many things you can do to increase your weight, including: 1 - the development of a diet under the supervision of a doctor and no problem in the presence of some fat in the food because they open appetite, and help to increase weight and you can increase the number of meals from 3: 5 times a day. 2 - Drinking the ring is also important because it cleans the body and increase immunity and make your stomach available to receive different foods and improve From your mood as well as eating black honey. 3 - eat nuts preferred and diversification in the selection of food and choose foods that contain fat but not in abundance. 4. Before you put a healthy diet on you  First determine the areas to increase and examine your body carefully, and if the disease is not organic, it is possible that the loss of appetite is myself, away from all that is harmful to your mental state. 5 - You can eat with the family or outside the house on the sea, for example or with your friends because this increases the appetite.