How to raise the weight safely

Excess weight or obesity is one of the risk factors of metabolic diseases, such as diabetes, heart disease, and stroke. It turned out to be true for those who have less weight. Yes, weight is too low could increase the likelihood of the occurrence of a variety of dangerous diseases, to the risk of death.

"There is a lot of epidemiological studies showing that less weight in adults and the elderly was associated with a higher risk of death," said Professor gerontology clinical at the University of Cambridge in the United Kingdom, Kay-Tee Khaw.

The reason behind this is because people who have weight more or less feel free to eat more, smoking, skipping a workout, or engage in other healthy behaviors.

Thus, it should be how? The answer is to raise the weight into the normal range.

Raise the weight safely

Professor of diabetes and metabolism at Pennington Biomedical Research Center, Louisiana State University, Eric Ravussin, said that the first thing you can do to increase the weight in a safe way is to add healthy foods and nutrient dense diet into every day.

Ravussin explained that foods high in healthy fats, like olive oil, avocados, whole grains, and fatty fish is a good choice. Substituting low-fat dairy products full of fatty dairy products, like milk, cheese, and yogurt is another way to add healthy fats into the body of a skinny.

Further, Ravussin recommends you for a great meal as much as three times, and add some Snack-sized 300 calories in the morning and the afternoon.

"Foods you should not consist of only fat. You should eat a variety of healthy foods, including plenty of vegetables, grains, legumes and protein source to avoid malnutrition,  "Ravussin's suggestion.

"Take a packet of peanuts or nuts walnuts, salmon and measure one cup. One cup is about 800 calories,  "added clinical dieticians in the Frances Stern Nutrition Center at Tufts Medical Center, Alicia Romano.

Romano also recommends that people with IMT (Time index of the body) can low consuming beverages high in fat. She recommends combining dense calorie smoothies made with peanut butter, avocados, peanuts, yogurt with a bit of fruit or vegetables are healthy. Make sure you drink smoothies after meals, so as not to lose his appetite.

Adding to that, the Director of preventive and alternative medicine at the University of Michigan, Dr. Mark Moyad, recommends that people who want to add a heavyweight to consume protein.

"Protein powder Supplements containing animal protein or vegetable sources can help. It is casein, whey, hemp, or soy-based protein powder, "he said.

Moyad emphasizes that you always choose the supplements that are clinically tested. He also stresses that you have to be careful and not hooked up with the deception of supplements that claim to be able to increase the weight and muscle mass in a short time.

Furthermore, the last step you have to do in order to be able to increase weight is exercise. One of the recommended sports was lifting weights, exercise this kind of proved can improve bone strength and density, are also capable of stimulating the appetite so you can eat high-calorie food more.

So that weight can really ride, make sure you do what has already been presented above consistently. If your weight is already successfully ascended into the normal range, adjust Your diet back in order not to have happened are overweight or obese. You do not want to venture that had done thus resulted in conditions that could invite a variety of dangerous diseases, isn't it?

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