Eating to gain weight: this is how it works

Gaining weight must contain more calories than you consume. So that it does your body good and keeps it healthy, the food should also be natural and nutritious. Find out what you should know about this topic here.

Prepare food for weight gain yourself

If you want to gain healthy and long-term, it is best to prepare your meals fresh and yourself. This is the only way to know exactly which ingredients are included.

• First, think about which natural foods you like best. Write down all types of fruit and vegetables, plants, nuts, seeds and / or animal foods that you enjoy eating.
• The better you like things, the easier it is for you to gain weight.
• Also write down which foods you get best. That means, after whose consumption do you feel good, full of energy, satisfied or happy?
• And what foods make you limp, tired, sluggish, irritable, cause heartburn, belching, tightness in the stomach or the like? Eat or reduce the food that doesn't make you feel good.
• If you have sorted the food according to taste and digestibility, you now need a meal plan. The more regularly you eat, the better your body can accept the increased food intake.
• It is important that you take a break of three to five hours between meals so that your body has enough time to digest and store the calories. Otherwise everything stuffs and lies in the intestine, but you do not really gain weight.

Gain weight with natural foods

In order for you to gain weight, you need to consume more calories than you consume. First, write down your current calorie intake, for example using a calorie table. Then increase it gradually so that the body and digestive tract can slowly get used to the additional intake. If it is too fast, everything is left unused.

• Nuts and healthy fats are high in calories. However, you should not eat too much of it because the body excretes too much or reacts with defense reactions. These include, for example, sluggishness, tiredness, bad skin or strong energy spurts that don't let you calm down.
• For example, if you eat two nuts with every meal or half an avocado twice a day, your body can better utilize, digest and store them.
• You can eat plenty of fruits and vegetables. However, there are a few tips here as well. Eat food simply and individually, your body has it very easy with digestion and recovery. On the other hand, the more you eat together, the more time it has to sort and digest.
• Fruit should also be eaten first as it is digested very quickly. Eaten after other meals, it is often in the digestive tract for too long, can ferment and favor an acidic intestinal environment.
• Many people also tolerate fruit better in the morning and vegetables better in the afternoon until evening. If it is similar for you, you can orient your meal plan accordingly.
• Animal foods often have more calories but are not tolerated or eaten by everyone. If you want to gain weight with plant-based foods, make sure you have a high fiber content.
• These plant fibers are used by the good intestinal bacteria to build firm and stable intestinal and cell walls. This will make you feel more stable quickly, even if you don't weigh a lot. Your body gets a good and firm shape.
• Oatmeal, grated coconut, all types of cabbage, carrots, apples and oranges are particularly rich in fibers, to name just a few.

More weight through muscle building

If you want to gain weight through eating, it is helpful to build muscle at the same time. The body stores nutrients in the muscles and you weigh more.

• The body needs regular exercise to build muscle. Only if he has to exercise regularly will he see the need to build muscle. Therefore, look for a type of movement that you would like to carry out permanently.
• Endurance training and strength training are both important. When climbing stairs, walking, jogging, swimming, cycling, soccer, volleyball, handball, tennis, dancing and the like, both are always encouraged.
• You can also purchase an elliptical machine or an ergometer for at home. Or you can get a DVD with dance sports, Pilates, power yoga or other types of exercise that you like.
• Exercise daily and do a sport you like for two or three times a week for at least 20 minutes. This is how your body gets used to the new rhythm, boosts the metabolism and starts building muscles.
• From this point on, you can increase the calorie intake again because the body has more memory available. Protein-rich foods are particularly good for building muscle.
• Green leafy salads like lamb's lettuce or spinach, wild plants like dandelions, herbs like parsley or cress contain a lot of protein, for example.
• Legumes and soy products are also high in protein. But oatmeal, pseudo cereals such as quinoa, amaranth, millet or buckwheat also contain many proteins. Coconut flour is also suitable for shakes.
• Also, make sure you have enough nutrients, such as magnesium and calcium, which are important for supple muscles. You can find them in large quantities in bananas, nuts, sesame and coconuts.

If you want to gain weight, regular calorie intake is important. In the next practical tip, we will introduce you to other healthy foods to gain weight.