Online diet plan for weight gain

Gaining weight is more complicated than many people think. These people believe that we eat well and gain weight. But the truth is that not everything is so simple, and gaining weight can be even more challenging than losing weight.
We are here to help you with an online diet plan for weight gain. Be with us to see how we can gain weight with an online diet for this purpose.
At first, we must know that being underweight is as dangerous as being obese. So we have to find a way to gain weight. But the question is, who is underweight? According to the World Health Organization (WHO) definition, people with a body mass index (BMI) of less than 18.5 are underweight.
Being underweight can have many causes, including high metabolism, stress and anxiety, various diseases, hormonal problems, and poor nutrition. By finding the cause, underweighting can be managed with an online diet plan for weight gain.

What We Do at Online diet plan for weight gain

Here we explain that What do we do in the online diet plan for weight gain?
First, we will examine the cause of being underweight, and after killing the cause, we will adjust an online diet plan for weight gain.
• We increase your online diet calorie intake. For this goal, we use calorie-dense foods for you.
• The second method in the online diet for weight gain is to increase the number of meals. In fact, instead of three large meals, you eat six smaller meals.
• We use more protein in your online diet to gain weight to help you build muscle and not just increase your fat tissue.
• We use healthy fats such as omega-3 fatty acids instead of unhealthy fats such as saturated fats in the online diet for gain weight. The best sources of healthy fats are olive, avocado, nuts and seeds.
• By increasing the variety of foods in the online diet, we will increase your appetite for meals.
• Exercise and physical activity help regulate the body's hormones and weight gain, so with the online diet, you must increase your physical activity.

In the following, we will explain each of the above to you.

To gain weight, you need to eat more calories than you burn.

The most important thing to do in your online diet to gain weight is to increase the number of calories you eat. You should eat more calories than you burn. To gain weight, you need to get at least 500 calories more than your body needs in your diet.
To add calories to the online diet, you need to use different food groups such as cereals, fruits, meat, seeds and nuts. Dried fruits such as raisins, dried figs, dried dates, etc., are also good choices to increase diet calories. Juice and Greek yogurt also can be good choices for weight gain due to their calorie density. Adding a little olive oil or sesame will help increase the calories of your food.
Avoid foods such as chips, crunchy cheese, soft drinks and fast foods in your diet. Although these foods are high in calories, they have little nutritional value and are bad for your health.

Increase the number of meals to gain weight

You should not overeat at your meals; instead, you must increase the number of your meals. You must have three main meals and three snacks during the day.
The foods you eat on your online diet to gain weight should be low in volume and high in calories. Using high-calorie foods such as honey and milk and nuts, dried fruits, curd, etc., as a snack will help you gain weight. Note that eating six meals per day will bring your energy intake to a balanced level and increase the efficiency of food absorption. In addition, it prevents spot obesity and causes weight gain in all parts of the body.

Protein is an important part of a weight gain diet

Protein is one of the most important parts of a weight gain diet.
The human body needs protein to build muscle. Protein can be almost 15 to 20 percent of your daily calorie intake.
If you eat less protein, you will gain more fat than muscle. Of course, note that protein can not build muscle individually, and you should practice and exercise with protein intake. In fact, protein is needed for muscle building, but it is not enough. Since high protein intake increases satiety and reduces calorie intake, you must note that you should not use too much protein.
On the other hand, protein is not stored in our body, and if we get more protein than our body needs, the excess amount is excreted from the body and increases the pressure on the kidneys.
You can get the protein from meat, eggs, dairy products, legumes, etc. If you can not eat any of the protein sources, you can use a protein supplement such as whey protein.

If you want to gain weight, Use healthy fats

Among macronutrients, fats have the highest amount of energy. Each gram of fat has approximately 2.5 times more energy than one gram of carbohydrates or one gram of protein.
Of course, this does not mean that we can eat as much fat as we want; indeed, the amount of fat in your diet should be around 30-35% of your total calories.
In addition to being used to produce energy, Fats also play other vital roles in the body, including participating in the structure of the body cells, production of steroid hormones, etc.
Fats separate into two general categories: saturated fats and unsaturated fats. The best type of fat in the diet is unsaturated fat. Among the unsaturated fats, the best-unsaturated fats are the ones that have more omega-3s.
Good sources of omega-3 fats include olives, olive oil, avocado, walnuts and walnut oil, nuts, seeds and flaxseed. The use of these fats in the online diet helps to weight gain, increases fat-soluble vitamin (A, D, E, K) absorption, and provides the body with essential fatty acids.

Diversify your diet to gain weight

One of the principles of an online weight gain diet is to have diversity. Diversity means using all food groups in your online diet, including cereals, legumes, fruits, vegetables, meats, poultry, fish, nuts, dairy, and fats.
Eating all food groups can satisfy the body's needs for various vitamins and minerals. Since vitamin and mineral deficiency is one of the causes of being underweight, an adequate supply of these substances in the online diet can lead to weight gain. In each group of foods, you should consume different types of it; for example, in the fruits, you should use all its types such as apples, oranges, bananas, berries, etc.

Do exercise

Many people think that exercise is just for weight loss. Of course, if exercise is combined with a weight loss diet, it can lead to weight loss.
But in underweight people, exercising causes weight gain by increasing appetite and regulating the body's hormones. Of course, you should note that your body needs more energy when you exercise, and therefore you should provide this energy by your diet.
A significant point in exercising is that weight gain due to exercise is associated with muscle growth.
Do strength training with aerobic exercise 2 to 4 times a week and increase its intensity over time.

10 important and simple tips for weight gain

• Do not drink water before main meals. Drinking water fills your stomach and reduces your appetite.
• Eat calorie-dense snacks such as dried fruits, nuts, and seeds in between meals.
• Drink milk instead of water. In addition to quenching your thirst, milk is high in calcium, protein, and calorie. Therefore, replace three glasses of milk with three glasses of water daily.
• If you can not eat enough food, use gainer supplements; these supplements are high in carbohydrates and increase your energy intake. You can mix gainers with milk or juice and drink.
• You can also use creatine monohydrate supplements to gain weight. This supplement will make you gain a few pounds.
• If you like to drink coffee, add cream to your coffee. Adding cream to coffee is one of the easiest ways to increase your calorie intake.
• Use a bigger plate; a bigger plate psychologically affects your mind and makes you eat more.
• Adequate and proper sleep helps a lot in muscle growth; get enough sleep. Staying up late at night can affect the growth hormone secretion and have a negative effect on it.
• Eat salads and vegetables at the end of the meal and adding olive oil to your salad.
• Smoking causes weight loss, so if you are one of those who smoke, it is better to quit or reduce it.

Why don't you gain weight?

Gaining weight can be very difficult for some people. This is because the body resists weight changes in a specific weight range.
In this situation, if you want to lose or gain weight, the body prevents this by changing its metabolism. In the beginning, when you get more calories, the body tries to burn extra calories and prevent weight gain by reducing appetite and increasing metabolism; this is done in the body by the hormone named leptin. So you have to work hard to start gaining weight, but going through this step will make weight gain easier. Finally, you should know that gaining weight is a few-month marathon, and you should not expect a miracle in the short term.

Let us know if you have any questions or comments.