High Achieving and maintaining a healthy weight is a real problem for many people. Sometimes the problem is caused by the difficulty not to lose but the pounds necessary to win! What may seem strange to most of us ...
Some people burn calories faster than others. This is known as individuals to fast metabolism. In these individuals, it can be difficult to achieve and maintain a stable weight. The metabolic rate is related to genetic, but can be accelerated by factors such as stress, exposure to extremely hot or extremely cold, nicotine, caffeine, and muscle density. Also, some disease or some states have a strong energy demand on the body, which can cause weight loss. This is particularly true of cancer, hyperthyroidism and certain infections and severe burns. Weight loss may also be due to malabsorption of nutrients engendered including ulcerative colitis, Crohn's disease and celiac disease.
Finally, the weight loss caused by malnutrition may occur as a result of tests difficult to reduce appetite.
It is recommended that a diet high in calories for those who need to gain weight. The same guidelines apply to individuals who suffer from an illness that prevents them from eating adequate servings. Such a plan must provide, on average, 500 calories (2000 kJ) higher than normal contributions, to generate a weight gain of 500 g (1 lb) per week. Although all foods are allowed, it is preferable to maintain a balanced diet - according to the criteria of the Food Guide - rather than eating more sweets or fried foods.
To get to eat 500 calories more, you must: stimulate appetite
■ stimulate appetite ;
■ eat foods with high energy density;
■ Limit the intake of very low energy density;
■ increase the intake of calories;
■ eating snacks;
■ make physical activity moderate intensity.
Obviously, these tips are not quick fixes. Gain a few pounds can sometimes be a difficult, perhaps even more than losing! Stimulate appetite
high It is possible to work up an appetite while paying attention to small details that compliment the meal. But how? Here are some tips.
■ Make a nice table with the pretty dishes, some flowers or a candle.
■ If the weather, take meals outside.
■ Set the color to the plate: the Chicken is more appetizing when accompanied by cranberry couscous and broccoli puree that potatoes and cauliflower.
■ Enjoy yourself! Eat the foods you love.
■ When possible, have a meal in good company (friends, colleagues, family members) 1. Most people have a tendency to eat more.
■ Since laughter stimulates the appetite, it may be appropriate during the meal to listen to a funny movie, read jokes or eating with someone who has a lot of humor.
■ Accompany the meal with a glass of wine from time to time (consult a doctor to make sure his health permits).
■ Begin the meal with a glass of acidic juice, tomato or orange for example.
■ Take a walk (or other light exercise) before the meal to whet your appetite.
Eating foods with high energy density up
Some diets are based on the principle of energy density to promote satiety without increasing calorie intake. In this context, the emphasis is on foods with low energy density, which means a greater amount of food for the same number of calories.
Conversely, with a high energy density, we consume more calories to a certain volume. For people looking to gain weight, foods with high energy density are therefore required. They must eat healthy foods, following the recommendations of the Food Guide.
The density of a food energy density
= the amount of calories per gram of food (cal / g). The factors that influence it are water content, dietary fiber, carbohydrates, especially sugar concentrates, and fat of a food. The water and fiber decrease the energy density, while the amount of fat and increases the concentrated sugars. This is the amount of water in a food that most determines its energy density.
Best choice of energy-dense foods (preferred)
Fruits: dried fruit, banana, mango, grapes, kiwi, cherries, canned fruit, fruit nectar, avocado, olive.
vegetables: green peas, parsnips, corn, sweet potato, potato.
Grain Products: bread, waffles, pancakes, English muffin, pita bread, crackers , bagel, muffin, croissant, raisin bread, nut bread, cheese bread, olives and dried tomatoes, tortillas, granola, granola bars.
Milk and Alternatives: cheese, cream, chocolate milk, whole milk , sour cream, ice cream, frozen yogurt, whole fruit yogurt, cream cheese, soy yogurt.
Meat and Alternatives: smoked oysters, tuna in oil, salmon, mackerel, sardines, liver, chicken leg or turkey, beef, pork, lamb, pork sausage or beef, nuts, seeds, peanut butter, egg, hummus, tofu spread.
The following example illustrates well the energy density of a food in its fresh and dried.
■ Fresh grapes (1 cup) Energy density
= 61 cal/97 g = 0.6
■ Raisins (1 cup)
Energy density = 460 g = 3.0 cal/153
Other foods and dishes to high energy density
Some of the foods or dishes contain a suggested amount of fat or sugar high enough. A person wishing to gain weight can consume these foods until they reach the desired weight:
oil, non-hydrogenated margarine, salad dressing, mayonnaise, pesto, pretzels, sesame sticks, rice crackers, baked chips, multigrain tortilla chips, nachos, macaroni and cheese, parmesan cheese fondue, salad carrot and raisin salad, potatoes, fettuccine Alfredo, chicken pizza, pizza with smoked salmon, smoked salmon bagels, egg sandwich or chicken with mayonnaise, cheese cake, carrot cake, cookies with nuts, granola bars, nuts and seeds, chocolate and almonds, chicken pot pie, salmon pie, dessert, soy carob coated nuts, yogurt covered raisins, whipped cream, custard, date squares, banana bread, zucchini bread, graham crackers, biscuits, bran, peanut butter cookies, apple pies, pound cake, cake with molasses.
Limit foods at very low energy density
top foods with very low energy density take up much space on the plate and in the stomach. Is reached more quickly by consuming the satiety and eating less. Although it is generally of excellent quality food, we should eat less often when it is desired to weight gain.
Low energy density foods (in moderation)
Fresh fruits and vegetables, skim milk, soup, fat or sugar free yogurt, cottage cheese, white fish (sole, turbot, cod, pollock, tuna in water), chicken breast or turkey without skin, fat-free dressing, fat-free mayonnaise, vinegar, salsa .
■ Eat fruits and vegetables at the end of the meal rather than the beginning.
■ Eat cooked vegetables and salads and crudités limit.
■ Focus soups to vegetable soups.
■ Avoid drinking a lot while eating.
■ Avoid tea and coffee between meals, they can reduce appetite.
Increase calorie intake
high Delicious meals obviously cause weight gain. But you can also add some ingredients to meals high in calories - that in addition a good energy density.
■ Add on fatty foods whenever possible: butter, non-hydrogenated margarine or, even better, oil (olive or canola) on vegetables, pasta, rice, potatoes, poultry, fish, bread.
■ Serve meats, poultry and fish with an oily sauce.
■ Add avocados, olives, nuts and cheese to salads.
■ Add nuts and dried fruit in cereal and muffins.
■ Sprinkle grated cheese over pasta, vegetables, soups and soups.
■ Beat an egg in the macaroni and cheese or soup.
■ Buy whole milk rather than semi-skimmed milk.
■ Add powdered milk to soups, milk, milkshakes and puddings .
■ Add molasses, maple syrup or honey in hot cereals.
■ Add whipped cream or natural ice cream over fresh fruit.
■ Add the cocoa powder sweetened milk hot.
■ Drink juice, milk or smoothies instead of low-calorie drinks such as tea, coffee, broth or diet beverages.
Eat snacks high
Many snacks , consumed during the day, increase the calorie intake. One can choose a snack of 500 calories, 2 to 3 snacks or smaller. Act gradually to allow time for the stomach to become accustomed.
Snacks of 500 calories ■ Three dried dates and 125 ml (1/2 cup) nuts.
■ 50 g cheddar cheese, wheat crackers 4 and 60 ml (1/4 cup) toasted almonds in Oil
■ a muffin and its grapes, a glass (250 ml) of fortified soy beverage and 60 ml (1/4 cup) walnuts
■ A bowl of cereal type Mueslix (250 ml) with 250 ml (1 cup) whole milk.
■ A chicken sandwich with Swiss cheese and mayonnaise.
■ A bagel with sesame seeds and 60 ml (4 tbsp.) of regular cream cheese.
■ A muffin health and an energy drink (250 ml soy milk with vanilla, 15 ml of olive oil, 10 almonds, strawberries 125 ml, 15 ml of molasses)
Snacks ■ 250 calories 50 g (1 / 3 cup) mixed dried fruit and tree nuts.
■ A peanut butter sandwich.
■ 175 g fruit yogurt to 4% fat and a handful of raisins.
■ cup ( 185 mL) vanilla pudding made with whole milk.
■ 250 ml (1 cup) chocolate shake.
■ 250 ml (1 cup) whole milk or soy milk (vanilla or chocolate) and a peanut butter cookie.
■ Drink quickly made: add 3 c. tablespoons (45 ml) of skimmed milk powder to 1 cup (250 ml) whole milk.
■ Nutritional Drink from the pharmacy (eg, Boost, Ensure).
Making of moderate physical activity
high
Moderate physical activity is one of the best ways to stimulate appetite, while it does burn calories. It is important to get regular activity that engages all the muscles (swimming, volleyball, skiing, etc..) To maintain the density of muscle and bone - and overall health. Otherwise, the weight gain may only be in bold. Helpful hints
■ Use up occasionally to nutritional supplements (Boost, Ensure or Carnation Instant Breakfast, etc..).
■ Do not use Foods that are labeled "mild," "reduced calorie" or "low calorie".
■ Schedule a timer that recalls the moment of eating and not exceed more than 3 hours between each meal or snack.
■ Keep under hand a bottle of olive oil, nuts, dried fruit to add to its often meals and snacks.
■ Sprinkle hemp seeds of vegetables, potatoes, pasta, yogurt and cereals.