Contents
1 Why gain weight?
Underweight
2 Gain
3 Gain
Nutrition training
4 Food to increase
Top 10 most calorie -rich vegan foods Top 10 most calorie -rich animal foods Shakes to gain
5 Tips for increasing
6 Drinking food to increase
Contents
1 Why gain weight?
Underweight
2 Gain
3 Gain
Nutrition training
4 Food to increase
Top 10 most calorie -rich vegan foods Top 10 most calorie -rich animal foods Shakes to gain
5 Tips for increasing
6 Drinking food to increase

Why gain

There are various reasons why people want to increase. It is often because they are underweight are and want to increase their weight to be healthier. Underweight can have different causes, such as a very fast metabolic rate, eating disorders or chronic diseases. Some people also have a very slim stature by nature and want to get a little more weight on the ribs to feel more comfortable in their body.

Athletes, in particular bodybuilders and strength athletes, often strive for a weight structure in order to Muscle mass To increase and increase your performance. However, it should be noted that an increase in weight that is too fast due to excessive calorie intake can also lead to an undesirable increase in the body fat share.

Underweight

One speaks of underweight when the body mass index (BMI) is below 18.5. The BMI is calculated by dividing the body weight in kilograms to the square in meters in meters. A BMI of 18.5 - 24.9 is considered a normal weight, while a value below 18.5 is classified as underweight.

Underweight can different health problems have as a consequence:

  • Weakened immune system and increased susceptibility to infections
  • Osteoporosis (bone loss) due to calcium and vitamin D deficiency
  • Infertility and menstrual disorders in women
  • Muscle loss and increased risk of falls and injuries
  • Nutrient deficiencies and malnutrition

It is therefore important to gradually gain weight with existing underweight and to achieve a healthy, stable weight in the long term. However, this should always be done in consultation with a doctor or nutritionist in order to exclude possible underlying diseases and plan an adequate change in diet.

Gain

Many people want to gain weight as quickly as possible. However, caution is required, because a weight increase that is too rapid can damage more than benefit. Anyone who tries to gain a lot in a short time by stuffing indiscriminately large amounts of calories, risking to build up body fat instead of muscle mass. This can lead to overweight and the associated health risks in the long term.

In addition, a sudden drastic increase in calorie intake can lead to digestive problems such as flatulence, feeling of fullness and diarrhea. The body takes time to adapt to the increased amount of food.

From a psychological point of view, too fast weight gain is often counterproductive, since it is associated with a high degree of discipline and waiver, which can lead to frustration and disturbed eating behavior in the long run.

If you want to increase quickly, you should take this slowly and controlled by gradually increasing your calorie intake and paying attention to a balanced nutrient composition. A realistic target is a weight increase of around 0.5 - 1 kg per week. In addition, everything is usually not sustainable and mainly goes back to an increased body fat percentage.

Gain

In order to gain health and sustainable, a holistic approach is required that takes into account both nutrition and physical activity. It is not about simply consuming as many calories as possible, but rather about a balanced increase in energy supply in combination with a sensible strength and endurance training.

Nutrition

Gradually increase your daily calorie intake by around 300-500 kcal. This corresponds to about 1-2 additional main meals or 2-3 snacks per day.

Pay attention to a balanced nutrient composition With a high proportion of complex carbohydrates (e.g. whole grains, legumes), high -quality protein sources (e.g. lean meat, fish, eggs) and healthy fats (e.g. nuts, seeds, avocado).

Distribute your meals evenly throughout the day instead of eating a few large portions. 5-6 smaller meals are often better tolerated and keep the metabolism constant.

Drink enough! Your body needs liquid to optimally process the additional food. However, pay attention to low -calorie drinks such as water, unsuitable teas or heavily diluted juice spritzer.

training

In order to achieve a weight increase mainly through muscle building and not through fat storage, it is regular Strength training essential. Train the large muscle groups with heavy weights and moderate repetitions at least 2-3 times a week.

Also Endurance training is important to strengthen the health of the heart and circulation and burn excess calories. Choose sports such as running, swimming, cycling or rowing and training about 30-60 minutes on 3-5 days a week with medium intensity.

Give your body sufficient Relaxation and sleep. The actual muscle building takes place during the rest phases. Sleep at least 7-8 hours a night and regularly take up training-free days.

Food to increase

A balanced diet with a variety of healthy, natural foods is the basis for successful weight gain. Here are the top 10 most calorie -rich vegans and animal foods with their average calories PO 100 g:

Top 10 most calorie -rich vegan foods

Vegan calorie sources Calories per 100 g
1. Macadamia nuts 719 kcal
2. Pecans 710 kcal
3. Pine nuts 673 Kcal
4. Paranese 659 Kcal
5. Walnuts 654 Kcal
6. Hazelnuts 628 Kcal
7. Almonds 598 Kcal
8. Tafini 595 kcal
9. Peanut butter 589 kcal
10. Sunflower seeds 584 Kcal

Top 10 most calorie -rich animal foods

Animal calorie sources Calories per 100 g
1. Butter 717 Kcal
2. Bacon 468 Kcal
3. Hard goat cheese 452 Kcal
4. Parmesan 451 kcal
5. Salami 425 kcal
6. Cheddar 403 kcal
7. Spare ribs (pig) 397 kcal
8. Swiss cheese 393 Kcal
9. Cream cheese 350 kcal
18. Steak (beef) 341 kcal

However, make sure to enjoy these foods in moderation and to integrate them into a balanced, varied diet. Animal fats should only be used sparingly due to their high content of saturated fatty acids. Instead, rely more on vegetable fat sources and lean protein suppliers. With a vegan diet, it is also important to ensure an adequate supply of vitamin B12, iron, zinc and omega-3 fatty acids.

Shakes to gain

Special increase or Weight Gainer shakes can be a sensible addition to normal nutrition to increase daily calorie intake. They usually consist of a mixture of high-quality protein (e.g. whey protein), complex carbohydrates (e.g. oats) and healthy fats (e.g. MCT oil).

The advantage of shakes is that they are quickly prepared and easily digestible. They are therefore well suited as a snack between meals or as a post-workout shake after training. In this way, additional calories and nutrients can be absorbed without constantly having to eat large amounts of solid food.

When choosing a suitable shake, however, you should pay attention to a high-quality composition and avoid the sugar and fat-rich mass products. Also, the shakes should not be used as a replacement for full meals, but only as a supplement to a balanced diet.

1 3

Tips for increasing

  1. Grid your calorie intake gradually: Increase your daily energy consumption by 300-500 kcal. This corresponds to about 1-2 additional meals or snacks per day.
  2. Eat several smaller meals: Delete your food intake to 5-6 smaller meals instead of 2-3 tall. So you do not burden your stomach excessively and keep your metabolism constant at a high level.
  3. Choose nutrient -density food: Griffing whole grains, legumes, lean protein sources, healthy fats and fresh fruit and vegetables. Avoid strongly processed, sugar and fat-rich foods.
  4. Drink high -calorie drinks: Smoothies, shakes or juices are a good way to absorb additional calories and nutrients without developing a feeling of satiety quickly.
  5. Do strength training regularly: 2-3 times a week strength training for the large muscle groups helps you to mainly build muscle mass instead of fat.
  6. Treat yourself snacks in between: High quality snacks such as nuts, dried fruit, yogurt with muesli or homemade energy matters help you reach your calorie goals.
  7. Pay attention to sufficient sleep and relaxation: Your body regenerates in your sleep and builds muscles. Treat yourself to at least 7-8 hours of sleep a night and plan regular rest days.
  8. Be patient and stay tuned: Sustainable changes need time. Set realistic goals and celebrate small interim successes. With the right attitude and consistency, you will achieve your goals.

Drinking food to increase

Drinking foods or Astronaut food are high -caloric, liquid nutritional supplements that have been developed especially for people with disease -related malnutrition or strong underweight. They contain all vital nutrients (carbohydrates, proteins, fats, fats, vitamins, minerals and trace elements) in a compact, easily digestible shape.

Drinking foods are available in various dosage forms such as powder for mixing, ready -to -use shakes or probe -safe liquid food. They are available in different flavors and with different nutrient composition to meet individual needs.

  • Drink 8 x 330 ml

    Drink 8 x 330 ml

    Drink 8 x 330 ml

    • The small meal
    • 330 kcal
    • 17 g protein
    • Satiates for up to 3 hours
    CHF 34.00
    CHF 34.00
  • Drink 6 x 500ml

    Drink 6 x 500ml

    Drink 6 x 500ml

    • The large meal
    • 500 kcal
    • 25 g protein
    • Satiates for up to 5 hours
    CHF 30.00
    CHF 30.00
  • Taster Pack

    Taster Pack

    Taster Pack

    • Find your favourite flavour
    • 5 different flavours
    • 3x 330 ml Drinks
    • 2x 500 ml drinks
    CHF 30.00
    CHF 30.00
1 3

Frequently asked questions

How can you get weight quickly?

In order to quickly gain weight, increase your calorie intake with high -calorie, nutrient -tight foods such as nuts, avocados and whole milk products. Combine this with regular strength training to build muscle mass.

Which building food when underweight?

In the event of underweight, astronaut food can be effective. It is rich in nutrients, proteins and calories, ideal for fast and healthy weight gain. Saturo offers balanced drinking food, perfect for support in the structure weight.

What symptoms in the event of underweight?

Symptoms in the event of underweight can be fatigue, weakness, frequent colds, hair loss, brittle nails, dry skin and concentration problems. Muscle reduction and bone loss are also possible. A balanced diet is important for prevention.

You might be interested in that too

1 3

Sources

  1. Hall, K. D., & Guo, J. (2017). Will Calories or Protein Content of the Diet Influence Weight Loss? International Journal of Obesity, 41 (5), 931-938. DOI: 10.1038/IJO.2017.26
  2. Sacks, F. M., Bray, G. A., Carey, V. J., Smith, S. R., Ryan, D. H., Anton, S. D., ... & Williamson, D. A. (2009). Comparison of Weightless Diets with Different Compositions of Fat, Protein, and Carbohydrates. New England Journal of Medicine, 360 (9), 859-873. Doi: 10.1056/nejmoa0804748
  3. Taubes, G. (2013). The Science of Obesity: What do we real Know about what makes us fat? BMJ, 346, F1050. Doi: 10.1136/BMJ.F1050
  4. Johnson, R. K., Appel, L. J., Brands, M. W., Howard, B. V., Lefevre, M., Lustig, R. H., ... & Wylie-Rosett, J. (2009). Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement from the American Heart Association. Circulation, 120 (11), 1011-1020. DOI: 10.1161/Circulationaha.109.192695
  5. Swinburn, B. A., Sacks, G., Hall, K. D., McPherson, K., Finegood, D. T., Moodie, M. L., & Gortmaker, S. L. (2011). The Global Obesity Pandemic: Shaped by Global Drivers and Local Environments. The Lancet, 378 (9793), 804-814. DOI: 10.1016/S0140-6736 (11) 60813-1
  6. World Health Organization. (2018). Obesity and overweight. Retrieved from https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
  7. National Institutes of Health. (2020). Healthy Eating Plan. Retrieved from https://www.nhlbi.nih.gov/health/educational/lose_wt/eat.htm