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Raising Weight Only By Adding Portions, Can It Really?


The main principle in fattening the body is to increase the calorie intake that enters the body. One of the most frequently used ways is to increase the portion of food so that you eat more every day. Even so, keep in mind that there are many factors that can affect your success in fattening your body.

How many times do you eat every day and how big is the portion? Have you consumed the right type of food? So as not to be mistaken, let's see the secret to gaining weight through the following meal portions.

You have eaten a lot but your weight doesn't go up?

Eating more does not automatically increase your weight. There are several factors that can prevent you from gaining weight, including:


  • genetic factors
  • foods consumed have low calories such as salad of vegetables and fruits
  • have a lifestyle or work that requires the body to be active
  • do the type of cardio exercise that burns more calories
  • too much exercise
  • incorrectly calculate calorie needs a day (to be lower than it should be)
  • has a health condition that inhibits the addition of muscle mass

So, what is the right portion of food to gain weight?

To gain as much as 500 grams a week, you need to increase your energy intake by 500 calories every day. If your daily energy needs are 2000 calories, your current needs will be 2500 calories every day.

After determining your calorie needs, this is what you need to do next.


1. In addition to large portions of food, also add a snack

Dramatically increasing the portion of the meal might feel burdensome. But, you can work around this by making calorie-dense snack foods, for example:


  • yogurt with nuts and fruits
  • avocado
  • edamame bean
  • cheese and berries
  • whole wheat cracker with banana and peanut butter

You are advised to consume calorie-dense intercalated foods, but make sure that the calorie-dense foods you consume also contain other healthy nutrients. Avoid alternating foods with calories sourced from bad fats such as fried foods or junk food.

2. Change meal portions so you eat more often

If you are able to eat large quantities, then you really do not need to increase the portion of food to more than three times a day. However, if your appetite is smaller, change your meal portion to 5-6 times a day. Don't forget, drink water before and after eating so that there is more space in your stomach.

3. Make sure this nutrient is in every portion of your meal

To gain weight, you need to increase the consumption of carbohydrates, protein and fat. However, make sure that all three come from high-quality food sources.

You can get carbohydrates from potatoes, oatmeal, sweet potatoes, and brown rice. Proteins can be obtained from salmon, beans, and liver. While you can get fat from egg yolks and avocados.

4. Adjusting the body with increasing food portions

Here are the things you need to pay attention to during adding food portions:


  • prepare as much food as possible as attractive as possible
  • make reminders to eat every 2-3 hours
  • prepare the effects of eating a lot like adding fat and flatulence
  • eat a small portion of protein food to increase muscle mass

As with losing weight, gaining weight also requires patience. This process may take months or even more than a year. But remember, a strong commitment will help you reach your ideal weight.

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