Tips for healthy fattening

Thinness: what are the criteria?

Abody mass index (BMI) of less than 18.5 is considered to reflect a state of thinness. However, this definition can be modulated. Indeed, some people with a lower BMI are simply thin in constitution and feel good that way. However, they will be more prone to osteoporosis. A BMI below 17 is all the more worrisome, especially if it follows sudden weight loss.

The causes of excessive thinness are multiple, and can be due to various conditions: hyperthyroidism, cancer, depression,… It can also be a family characteristic.

Impedance scales make it possible to refine the evaluation by indicating the ratio of fat mass to lean mass. Associated with muscle wasting, thinness becomes problematic. It is accompanied, among other things, by astate of fatigue, little resistance to effort, a weak immune system. It is the general condition that is affected, and the fact of fattening will restore the person both physically and psychically.

Solutions for healthy fattening focus primarily on eating habits. Know that they also cover physical exercise because it is important to develop muscle mass to feel fit.

Nutrition for healthy fattening

The general rules do not differ from the usual recommendations. We favor avaried dietavoiding excess fat, sugar, salt. Vegetables and fruits are not ignored because they do not contribute to weight gain. Some of them are high in calories: banana, cherry, nuts, avocado, peas, pulses such as chickpeas or lentils.

Stuffing yourself with fatty and sugary foods will result at best in making you take belly (unsightly consequence). At worst to unbalance your cholesterol and blood sugar levels. Whole foodsfacilitate weight gain while providing a quantity of vitamins (group B3) and minerals, they are preferred.

To the three main meals should be added a snackin the morning and a snack in theafternoon. It will be necessary to drink 1.5 to 2 liters per day avoiding to do it before eating to preserve the appetite.

To promote muscle recovery,protein-rich foodsare preferred. Then consume meat, fish, seafood, eggs, legumes, at least once a day. Add 3 to 4 dairy products, 5 servings of fruits or vegetables, and bread or starchy foods at each meal. Preferably choose olive, rapeseed or walnut oils.

Forsmall snacksduring the day plan bread and cheese, yogurt and cookies. You can also take gingerbread, oleaginous fruits (almonds, hazelnuts, walnuts …), ordried fruits (apricots, bananas, cranberries …), all delicious and nourishing.

Enrich your dishes by addingcheese, cream, chopped ham.

Physical exercise to gain weight