When one is very thin or skinny, take a few kilos helps them feel more fit and better in his head. But to keep some curves, you must permanently change its eating habits. Our advice to achieve this.
Are you underweight?
On the medical side, the leanness is defined by a body mass index below 18.5. For example, if you measure 1.70 m, it is thin when the weight is less than 53.5 kilos. Thinness can sometimes complex, but it also undermines health. For example, it further exposes women to osteoporosis.
Menus weight gain remains to be seen why it is lean. When was always very thin and there is some very thin people in the family, physicians speak of "Constitutional thinness". People in this case usually complain more about their body image than their health. But if one has lost weight as a result of a depression or disease, to be below his ideal weight contributes to a chronic fatigue condition.
To (re) gain weight, increase your energy intake is essential. And if you're not part of the "constitutional lean", the cause of your weight loss should be sought with a doctor, and treat it.
The b.a.ba to gain weight
Do not skip meals
Not surprising to have green beans zaps online if half the meal!
Not hungry out of bed? Provide easy-to-eat foods in transport or in the office during the morning biscuits for breakfast, cereal bars, yogurt drinks and cheese in individual portions, fruit chewable (apple, banana, dried fruit), smoothies ...
No time for breakfast? Do you buy at least one sandwich and complete with shelf office supplies: canned cream desserts, milk briquettes, compotes in gourdes ... Another option, meal replacements ready to eat in bottles or bars.
Not want to cook for dinner? Bet Express commercial products: vegetables in bags, pre-cooked steamed vegetables, pulses and canned fish, various ham slices vacuum ...
Indispensable for small appetites are quickly sated during the three regular meals.
Depending on your schedule, plan a snack in the morning and / or afternoon and / or evening.
Sweet or savory, the important thing is to have fun: small sandwich with cheese, ham, fish rillettes, guacamole, boiled egg, milk, yogurt, cottage cheese, pudding, fresh fruit, dried fruit, bread and chocolate, biscuits ...
For undernourished people whose appetite fails, the doctor may prescribe "oral nutritional supplements", complete balanced meal (protein, essential fats, sugars, vitamins and minerals) that arise for most briquettes to drink Renutryl ® , Fortimel ®, Clinutren ®, Resource ® ... These products sold in pharmacies may be reimbursed by Health Insurance.
Keep the focus on the balance
Do not force sweets or chips, the risk of gaining fat around the belly and not recover muscle mass. Do not swallow excessive servings of vegetables just because they provide vitamins: you will not have appetite for more energy foods like starches.
When we take the weight, it is important for the health of holding pins of the National Health and Nutrition Programme (PNNS) every day:
3 to 4 dairy products;
1-2 meat or fish or eggs shares (preferably two shares whether to resume muscles);
Bread and / or starchy foods at each meal;
At least 5 fruits or vegetables;
At least 2 tablespoons oil provide essential fatty acids Omega 3 and 6;
At least 1.5 liter of beverage.
If for various reasons, medical or other, you do not consume any of the food groups listed, talk to your doctor or dietitian, who will explain how to compensate and, if appropriate, may recommend a dietary supplement .
Small tasty and beautifully presented dishes, nothing better to whet the appetite!
Do not always eat the same thing. To facilitate the diversity, you can plan your weekly menus in advance. Of course, do not fail to be inspired by our recipes as well as magazines, learn to use spices, always have something brighten the plates, parsley, dried tomatoes, almonds or pistachios grilling, sesame seeds ... If you miss bases, feel free to follow some cooking classes.
Practice a sport
While sport is burning calories, we could say it will curb the weight gain. But it is essential to recover after wasting his muscles. Indeed, excessive muscle wasting results in loss of strength and mobility, as well as a weakening of immune defenses. Get to the point with your doctor about the activities compatible with your health, and feel free to practice test course before you decide: to persevere, it is necessary that you like it!