Want to know how to fatten a skinny body? It is not necessary to drink protein
Having an ideal body shape is everyone's dream, especially women. Indeed, they will take care of their body shape as well as possible.
We are always heard with tips or ways to lose weight for people who have a Body Mass Index (BMI) more than normal.
But, don't be ignorant, the same problem is also faced by people who have a thin body. There is no denying the various ways and alternatives that they try in an effort to get the desired body shape.
This is because it is well known that the symptoms of 'body shaming' still exist in our country. Anyone does not feel if they are called 'board, bone or many more for the thin group.
Actually, there are many ways to fatten a thin body. In addition to increasing the number of calories, you can also exercise and take supplements. In this article, we will give some fattening tips, suitable for those who have a low body weight.
How to fatten a thin body
To gain weight, you need to consume more calories than what your body burns each day.
The method is simple. Increase food intake and reduce physical activity. These two things are among the most important body fat tips.
Below, we explain some ways to increase weight:
- Take in more calories: Increase your daily calorie intake by eating foods like fat and protein. In addition, you can also add vegetable oil, meat, eggs, and dairy products in the daily diet.
- Add foods rich in carbohydrates: Carbohydrates are the main source of energy for the body, so make sure you add foods rich in carbohydrates such as rice, bread, and pasta.
- Eat more often to gain weight: You can easily increase your daily calorie intake. Make sure you eat 3 main meals and 2-3 light meals throughout the day.
- Reduce physical activity: Additionally, you can reduce calorie burning by limiting physical activity such as walking, running, or exercising. However, you can do strength exercises to increase muscle mass.
- Take supplements: You can gain weight by taking supplements rich in calories, such as protein or mass gainer.
Remember, consult a doctor or dietitian before making any major changes in your diet or lifestyle.
Food to increase weight
No matter what your weight is, we need to eat foods that are rich in nutrition. According to the USDA (U.S. Department of Agriculture), a diet complete with protein, fruits, vegetables, whole grains and dairy products is ideal for those who want to gain weight.
If you are underweight, you need to consume 300-500 extra calories per day. Because of this, you need to eat more or increase the portion size.
Among the foods that can be taken as a way to fatten a thin body:
1. Milk to gain weight
One of the easy body fat tips is to drink milk!
Milk is the best food for those who want to gain weight. It is rich in nutrients that are important for us.
A cup of milk contains protein, calcium, carbohydrates, fat, minerals and vitamins. In addition, it is also a good source of protein.
To increase weight, try drinking 2 cups of milk before or after exercise.
2. Eat rice as a way to fatten a thin body
Rice is one of the examples of cheap and easily available carbohydrates. Carbohydrates can make you feel energetic and 'satisfied' when you eat.
A plate of rice can provide 200 calories which can help weight gain.
If you want a healthier alternative, you can switch to brown rice which contains fiber, manganese, selenium, magnesium and B vitamins.
However, that doesn't mean white rice isn't healthy! White rice is an excellent source of folate.
3. Dried fruits
Dried fruits are very suitable for increasing body weight. This super food contains antioxidants, protein, calories and various nutrients.
You can also match dried fruits with legumes or mix with yogurt. This combination can produce very nutritious food, suitable for those who want to increase weight.
4. How to fatten a skinny body: Add healthy fats
Healthy fats and oils contain a lot of calories. In addition, it also contains omega-3 and 6 fatty acids that are needed by body cells.
Not only that, healthy fats are also a very important component to build hormones, reduce inflammation and also help balance blood pressure.
You can add healthy oils to salads or use them when cooking.
5. Fruit smoothies
Another way to fatten a thin body is by taking smoothies!
Fruit smoothies are actually healthier than most protein supplements.
In addition, it is also rich in various vitamins and minerals that can help you gain weight.
Among the fruit smoothie recipes you can try are banana and chocolate smoothies, berry and vanilla smoothies and many more.
The preparation method is also quick and fast, suitable for individuals who are busy working!
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