I need you to check your BMI, which you should definitely do at the end of this video. I’ll leave you a BMI calculator in the description below that’s super easy to use and will tell you if you’re on the go, overweight, or just normal. Well.
With all that said, let’s start with tip number one. I know this is going to sound counterproductive, but be patient because we’re going to figure it out. You should avoid foods that are high in calories and high in bad saturated fats and sugars, and I’m going to tell you why, so I’m talking about things like chocolate, sugary drinks, cakes, cookies, basically anything that has a Barcode. he.
Well, all it’s going to do is increase your fat instead of increasing lean body mass, which is what we’re going to look at in this video. Well, on top of that, it will raise your cholesterol and potentially put you at a much higher risk for heart attacks and strokes.
So instead of those unhealthy foods in tip two, I’m going to show you what I recommend you consume and we’re going to work on it to increase your lean body mass in a healthy way. Well, I’ll also leave a lot more information in the description below about meal ideas, so definitely make sure to read that too.
So, let’s start with breakfast, in general, my patience to gain weight. It’s usually for breakfast, I like porridge, with a little full fat, milk and maybe a little fruit or some raisins, or if you don’t like porridge, for example, you can try some eggs with a little of whole wheat bread.
This will increase your calorie intake as well as being healthy at the same time, now, a little after breakfast. What I generally recommend to my patients is to have another snack, such as a shake, well made with whole milk and fortified, perhaps with powdered milk as well, for extra protein and calories.
Well. Now let’s move on to lunch. This will be your most important meal of the day. Generally speaking, I recommend to patients a good source of carbohydrates and a good source of protein. Well. So, for example, I’m thinking about things like maybe a baked potato, some beans, some tuna, some salad or maybe a lasagna and a nice salad on the side too.
So I hope you’re starting to see a trend now, because a little bit after lunch we’re going to have another snack, okay? So, for example, you can have some toast, maybe some peanut butter and honey to get some extra energy, okay?
So moving on to dinner, this will be a lighter meal because we’ll continue with dessert. In general, I recommend things like a pasta, a bake, a sandwich, something like that rich and light, and soon after you will want dessert.
So I’m thinking energy-dense foods like rice pudding, crumble, a little bit of custard, delicious, so the weight gain diet is done, but make sure you incorporate the five fruits and vegetables a day into this diet as well.
This is super critical, I’m going to move on to tip number three. I don’t know if you’ve ever heard of ghrelin, but it’s a chemical our body releases that tells us we’re hungry, so we should eat now.
Here’s the thing: Ghrelin, the chemical, doesn’t last long. So when you go on a hunger strike, you need to eat right away. If you stop, you’ll lose your appetite, you’ll lose ghrelin, you’ll lose your appetite and you won’t eat, and it won’t help you gain weight.
So I’ve tried to keep this video short and concise. I really hope you find these tips useful. However, remember that if you are losing weight quite drastically this may be a red flag, so I will leave a lot more information in the description below.