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Articles - A Healthy Diet:

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Eating more to gain weight is often harder than it sounds. Some people have a genetically determined problem with metabolising foodstuffs. Often illness is the cause. The easiest method would seem to be to eat foods with a high energy content, in other words fats and carbohydrates. The drawback is that, especially during illness, a balanced diet is important, otherwise there’s even more strain on your metabolism. So if you’ve been told you need to eat to build up your strength, there are some important points to consider.

Try something new

Variety in your diet can help to boost your appetite. So try to vary what you eat and try out new foods. Think of the “nutrition pyramid” and make vegetables, fruit and wholegrain products the basis of your diet. Protein in the form of fish, eggs and even dairy products can appear frequently on the menu. If you’re trying to gain weight, then choose dairy products high in fat, like full-fat yoghurt and cheese. When it comes to meat and meat products, on the other hand, it’s still better to choose low-fat products like chicken.

Cooking for weight gain

The trick, if you want to gain weight, is to take in as many calories as you can without feeling full too quickly so that you stop eating. In other words, you want to eat all the things that people who are trying to loose weight are warned to avoid – vegetable oils, nuts, seeds (like sunflower seeds), peanut butter and cream, butter and crème fraîche. At the same time, it’s advisable to avoid foods that make you feel bloated or full, because they could have the reverse effect and reduce your appetite.

Plan in some tasty snacks

It’s a good idea to eat many smaller meals (six to eight) rather than fewer big ones. Try to enjoy a good breakfast and then plan in a couple of snacks – bread and cheese or fruit puree with cream – between breakfast and lunch. A high-calorie snack just before bedtime is also a good idea – it could be a milkshake, or if you prefer something savoury, what about cheese with olives and nuts? Make lunch your main meal and take the time to eat several courses starting with a soup or starter followed by a main course consisting of protein (meat or fish complete with a sauce or gravy), carbohydrates (potatoes, pasta, rice), and vegetables or salad. And don’t forget a luscious dessert. Fresh herbs and some spices are thought to stimulate your appetite, as does a taking a walk before your meal. And, of course, eat all your favourite foods.

6 tips for gaining weight

  • Be generous with energy-rich ingredients such as oils, butter, cream and crème fraîche.
  • Sweeten desserts with honey or syrup.
  • Choose highly nutritious beverages like milk, milkshakes, cocoa, malt beer, or fruit and vegetable juices as a snack between meals or before bedtime.
  • Snack on nuts, dried fruit, cheese cubes, full-fat yoghurt, chocolate, biscuits  and icecream.
  • If you’re not gaining enough weight eating natural foods, then you might want to try special high-energy liquid foods – your local pharmacy is sure to have a choice. You can drink them as a snack or as an easy meal if you have to travel.
  • If you’re doing all this and still not gaining weight satisfactorily, then it would be a good idea to consult a nutritional advisor.

 

Source: www.in-form.de