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8 Healthy Ways to Gain Weight

Weight problem is not limited to obesity and overweight. However, underweight or too thin, also called weight problems.
Keep in mind, that the body is too skinny too dangerous because of malnutrition and nutrition. If your weight is much heavier than the ideal size, then are encouraged to undergo a weight loss program.

Adequate caloric intake is the first step to weight gain program. Because enough calories or more of the needs is in need by the body to maintain ideal weight. In the average woman needs about 2000 calories per day. So do a diet rich in calories yet healthy. Healthy sources of calories you get from olive oil, almonds, potatoes, corn, cheese as well. Besides, you also have to meet the requirement of essential nutrients such as carbohydrates, proteins, fats, vitamins, minerals and water.

 
Want more body fat, contains but still healthy? Follow the diet tips:

1. Carbohydrate
Consumption 

The body needs carbohydrates for energy. If you want to gain weight, you must consume enough carbohydrates. Good sources of carbohydrates come from fruits, vegetables and whole grains.Healthy carbohydrates can also be obtained from brown rice, breads and cereals made from whole grains. Whole wheat is an excellent source of fiber and nutrients. Eat at breakfast or in between meals as a snack. But choose a free or contain less sugar.

2. Protein 

Your body needs protein to build muscle, organ structure and maintaining the body's immune system function. You need to carefully choose healthy sources of protein, such as meat from fish, chicken and nuts. It's okay to eat meat, but only twice a week limit. Choose fresh cut meat and avoid processed products such as sausages, bolognaise, ham, pepperoni or burgers.

3. Fat

Needed body fat as an energy reserve, maintain healthy hair, skin and nerve function. And, of course, contribute to weight gain. But you must be careful, consume healthy fats such as polyunsaturated fatty acids; omega-3 and omega-6.Omega-3 comes from fish, seafood and walnuts. While omega-6 can be obtained from vegetable oils. For example, sun seed oil, coconut oil and corn oil. But remember, do not take too much because it can interfere with the body's metabolic balance. In addition to polyunsaturated fatty acids, you also need a monounsaturated fatty acid found in olive oil. This type of fat will help keep blood vessels healthy system.

4. Vitamin 

Eat colorful vegetables and fruits so that your vitamin needs are met. You can combine several vegetables and fruits a day. Basically, almost all fruits contain vitamin ranging from vitamins A, C, E, D, B, C, and so on. Eat at least five to six servings of fresh fruits and raw vegetables per day.

5. Mineral 

Calcium, iron, zinc, phosphorus, iodine, sodium, potassium, and fluorine is a type of mineral that the body needs. This mineral type each function to form and maintain bone density and teeth, forming hemoglobin in the blood, regulate smooth muscle work, and many other functions. Almost all foods contain minerals; fruits, vegetables, nuts, red meat, salt, milk and cheese.

6. White Water 

Soft drinks, cappuccino and fruit juice does contain a lot of sugar and make you fat fast, but not healthy. Eat healthy drinks such as orange juice, guava, mango or vegetable smoothie. And the most important is water. It is clear, efficacious water diluting toxins in the body, waging the digestive system, skin retain moisture, maintain kidney health, and so on. Drink water at least 2 liters or eight glasses per day.

7. Sport 

A healthy body contains will not be realized if you're lazy to exercise. Type of cardio exercise such as jogging, brisk walking and aerobics can make the body look features but not sag because of excess fat. Besides routine also do weight training. This exercise can work your chest and arms more toned and beautiful. Use one load and hold over your head, move slowly to the back of the head. Repeat with the left and right hand turns. You also can lift a weight with both hands with the same movement. Remember to rest your muscles after a workout every single day for a period of recovery.

8. Avoid Junk Food 

Stop your habit of eating junk food such as burgers, hot dogs, pizza, crackers or frozen processed meat. These foods contain saturated fats and trans fats are not only store fat but also raise levels of bad cholesterol. Choose foods little or no sugar and most importantly, low in fat and calories.
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