how to gain weight and muscle fast and safe way?

Types of fruits that gain weight

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Just as some people suffer from obesity, many people suffer from thinness and are searching for many ways to gain weight. Fruits are a good choice to gain weight as they contain about three times the calories from vegetables. It is advisable to add fruits to the diet gradually, because large quantities may cause intestinal upset for some people.

 

Types of fruits that gain weight : 

 

Dried fruits :

Dried fruits contain a high percentage of calories, because when you dry the fruits, water evaporates from them, which contributes to effective weight gain. For example, a cup of fresh grapes contains 105 calories, but a cup of raisins contains 435 calories. It is recommended to eat dried fruits with a source of protein, such as whey or meat, to enhance its nutritional value, as it can be mixed with nuts and natural milk, in order to increase the value of the basic nutrients, and to support the amount of healthy proteins and fats, thus promoting the process of weight gain.

 

Avocado

Avocado contains a high percentage of Vitamin E, Vitamin B, potassium and folic acid, it is also a rich source of healthy fats and calories, as half a pill of avocado contains 140 calories. There are many ways to eat avocado, for example, it can be added to the salads, or toast, or meat or even you can eat it raw.

 

Tropical fruits :

Tropical fruits contain natural sugars that have a high percentage of calories that enhance weight gain. There are many types of tropical fruits such as mango, pineapple, papaya, and banana. For example, a cup of banana slices contains 134 Calories, and a cup of chopped pineapple at 83 calories, while a cup of fresh mango provides about 99 calories. Moreover; pineapple and manga contain a good percentage of vitamin C, and mangoes also contain a good percentage of vitamin A.

 

Berries :

The berries are a rich source of calories, that increases the volume of calories eaten daily, and thus weight gain, as a cup of fresh berries contains 73 calories, in addition to that; the berries contain a higher percentage of fiber than any other type of tropical fruits, like a cup of berries contains approximately 9 grams of fiber, so it is recommended to add berries to different juices such as yogurt, cereals, and different juices, in order to enhance the caloric intake.

 

How to gain weight in a fast and safe way?

1- Make sure to have more calories than your body will burn.
2- Increase your protein intake.
3- Eat more carbohydrates and fats.
4- Eat at least three times a day.
5- Eat foods rich in calories, and use some additions such as sauces, and spices.
6- Start lifting heavy weights and improve your body muscle health.

 

Ways to increase appetite :

 

Anorexia is defined as a person’s decreased desire to eat, which may cause some
diseases, including mental and physical illnesses. Appetite can be increased by
following these steps:

1- Eat small meals during short periods.
2- Take some nutritional supplements.
3-   Eat less fiber.
4- A lot of exercises.
5- Use herbs and spices.
6– Increase the size of dishes used to eat, in addition to scheduling
mealtimes.
7- Eat foods rich in nutrients.
8-   Add more calories to meals.
9- Make lunchtime a fun social activity, take care to eat breakfast.

10- Limit drinking drinks with meals.

 

 




 

References: 

Foods to Help You Gain Weight

Healthy, High-Calorie Fruits to Help You Gain Weight

How to gain weight fast and safely? 

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