Title : How to gain weight fast?
link : How to gain weight fast?
How to gain weight fast?
Therefore, how to gain weight fast? If this is what you've been looking for, you've come to the right place. There are three basic factors required for life of a human being - food, clothing and shelter. Speaking of food in particular, are classified into two types:
- vegetarian and
- no vegetarian
Since this article is about the best vegetarian diet to gain weight, we will talk in depth about natural foods and their nutritional components. Then let's get started. In recent times, vegetarian diets have become a craze among people. The reasons for switching to a diet can be many: health benefits, reducing heart disease diabetes and other diseases such as types cancer .
However, some individuals act differently. They do not eat meat, but prefer vegetarian food in the processed variety, causing damage to your health. If this sounds like you, then it is important for you to consume organic vegetables, fruits, grains required for daily nutritional needs. Be sure to meet the health requirements of your body.
Types of vegetarian diet
- A diet Lacto does not include meat, poultry, eggs, fish and other foods. However, dairy products such as butter, yogurt, cheese, milk included.
- Type Ovo has eggs but does not involve seafood, dairy products, poultry and meat.
- lacto-ovo-vegetarian diet includes eggs and dairy products from their food, but excludes meat, poultry and fish.
- diet Pescatarian , as the name suggests, includes fish, but does not allow eggs, dairy products, poultry and meat.
- diet Pollotarian allows poultry to be included, but excludes fish, dairy products and meat.
The hardest diet, in recent times, is a vegetarian diet, which excludes eggs, fish, meat, poultry and dairy products.
6 essential vitamins for rapid weight gain
To learn how to gain weight fast, read this - you have to realize that for a healthy life , you need vital nutrients. If you are a vegetarian, diet is short of nutrients such as vitamin B12, so it is better to know the requirements of the body every day.
1. Calcium and vitamin D
is requiredcalcium for strong bones and teeth. The easiest way to get this component is dairy products. There are other resources such as kale, turnips, broccoli, kale and. You can also get this vital component in soy milk, tofu, cereals and fruit juices. Vitamin D is important for bone health. Lack of this vitamin leads to aches and pains in the bones.
2. Vitamin B-12
This component is required for the production of red blood cells and prevent anemia. Found in meat products, vegans have to rely on soy products.
3. Protein
Protein is mandatory for organs, muscles, bones and skin. You can get this component easily in eggs and dairy products, but the best part is that the protein is found in almost all plant foods. It is in nuts, seeds, whole grains, legumes and lentils.
4. Omega-3 fatty acids
These acids are necessary for a healthy heart. Fish, eggs are low in omega-3 fatty acids. However, soybean oil, ground flaxseed, soybean, canola oil are valuable resources of omega-3 fatty acids.
5. Iron and zinc
Iron is a vital component of red blood cells. It is necessary to include lentils, cereals, dark green leafy vegetables, dried fruits, beans and peas in the diet. Since iron has to be absorbed into the body, you need to consume large amounts of fruits and vegetables vitamin C. (Example - broccoli, cabbage, citrus fruits, and tomatoes), while
Since zinc also shows the same properties as iron absorption in the body, it is advisable that you need easily digestible products. Zinc sources are legumes, wheat germ, nuts, whole grains and soy products. Have zinc in the body is essential because it is a vital part of enzymes; also it plays a role in the formation of proteins and cell division.
6. Iodine
Iodine is an important part of thyroid hormones, and can help in the regulation of metabolism and function of vital organs the human body. Vegans can suffer from lack of deficiency and may be affected with goitre. However, the human body needs only ¼ (teaspoon) per day of iodized salt.
take the first step
The best way to start a vegetarian diet is slowly reduce the amount of meat in the diet, and at the same time increase the volume of vegetables and fruits. Knowing the tips to get started.
- Every seven days slowly reduce their meat consumption and increase the number of vegetables, fruits, and vegetables such as cabbage, chard, kale and spinach in foods daily.
- can also make your favorite recipes excluding meat . Instead of beef, add black beans or vegetarian chili; switch to tofu instead of chicken fajitas. Gradually, you can master the ways of recipes. In the course of time, you will find many dishes need only simple changes and alternatives.
- Can ask for help from family, friends and yes, there's always the Internet. You can even check the websites of the restaurants. Have a greater variety in the diet can meet the nutritional requirements. The inclusion of more calories in the diet can lead to gaining weight. But lean mass is always better than hitting the fat.
- If you have proportional to your body weight, you can have an impressive personality. To gain a pound, you must consume at least 500 calories more than the regular intake of calories per week.
7 foods to include in your daily diet
Now let's look at some of the foods that they may include:
to publicize how to obtain weigh fast, you need to include some healthy foods rich in natural fats. You can have a banana with 1 cup of milk. The best way to prepare a smoothie is by mixing both in a blender. Walking the path of the vegetarian diet, you can opt for soy milk or almond milk instead of normal. For more flavor and benefits, you can also add cashew nuts, dates or spinach leaves to the blender to be savored again.
The other options are:
1. Mango and Milk
Mangoes can raise your body temperature, but when mixed with the milk, to make a powerful combination to improve body weight. The best combination is when mixed with a teaspoon of honey. You can also have a fruit salad consisting of oranges, pineapple, watermelon, apples and peaches.
2. Bananas and other fruits salad
Each fruit has one or more features, but the banana has more potassium content that can prevent conditions from bloating and cramps after exercise. However, make sure you choose green bananas on yellow. For afternoon snacks and after breakfast, you can taste this salad made of banana, guava, kiwi, orange, Granada and watermelon.
3. figs and raisins
One of the popular remedies that can help gain weight. You have to absorb six thirty dried figs and raisins in water overnight. You have to consume this mixture twice a day, the first time in the morning and during lunch. Carry on this remedy for a month and you can notice the changes. You can also include dates and other dried fruits of your choice.
4. Almond Milk
may take five almonds, dates and figs, along with a glass of milk. Have every day before going to bed so you can increase your body weight. You can also have a bowl of nuts consisting of cashews, almonds, walnuts, nutmeg and. You can have an energetic breakfast, lunch and tasting fantastic dinner if oatmeal or yams with these nuts combined.
5. Sweet potatoes with organic butter
The combination will surprise you, but it is a lethal one. Potatoes can be classified as low-calorie, but can be called as 'powers' when the proper functioning of the body is. They contain fiber that helps in controlling appetite, regulating the digestive system and increasing muscle. The most important function of the sweet potato is maintain electrolyte balance. Two tablespoons of butter are enough to make profit.
6. vegetables cooked in healthy oils
oils can help in weight piling up quickly, and preferred are avocado oil and olive oil. Cooking with coconut oil is common in some parts of southern India. Avoid soy oils, which can cause heart damage.
7. Snacks
You can change your snacks comprising hamburger, coffee, tea and fruit smoothies, milkshakes and milk. These are not only healthy but also help to gain weight much faster. You can also create a protein shake your own by mixing a blend of strawberries, spinach, pieces of coconut, almonds, dates, etc. You can, of course, trade with fruit salad consisting of avocado, papaya, dates, watermelon , banana, etc.
Usually dietitians see a lack of protein in vegetarian and vegan diets. You can, however, meat from animals with vegetarian diets based substitute proteins such as soy, quinoa, beans, nuts and pumpkin seeds. Proteins are essential to increase muscle mass. However, choose almonds, pumpkin seeds, pistachios and walnuts, as they have less cholesterol.
. Note: Instead of three meals (breakfast, lunch and dinner), go for six small needs with vegetarian options
All said and done; which it is oriented to have more weight. However, we must also take care of your lifestyle. If you have changed to a vegetarian diet, you would be feeling lighter, but can regain health. A lack of lifestyle such as watching Romcoms in the evening, have food at the wrong time can lead to obesity and worse.
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