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Tuesday, October 4, 2022

Nutrition and Metabolism for Weight Gain

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Is Metabolism Good for Weight Gain?

There is no doubt that what you eat is very important to gain weight. But you have probably already realized that even if you eat a lot, you still do not gain weight, while your friends, who eat twice as much as you, do not have this problem.

Although such a situation is not pleasant, it is quite normal because if your metabolism is fast, it is not surprising that you simply “waste” food without being able to gain weight. But don’t give up, there is good news: the metabolism can be slowed down, if necessary.

But before we get to how to influence metabolism, we must start with the basics of nutrition. Diet and nutrition are closely related, although they are not the same. Exercise deals more with the diet, while the chemical composition of food is more related to nutrition.

Which Nutrition is Good for Weight Gain?

Basically, all foods are made up of the same micronutrients: carbohydrates, proteins, and fats. Carbohydrates give us energy, proteins are the building blocks, and fats contribute to hormone production and a healthy nervous system.

In addition to carbohydrates, proteins, and fats, our body also needs water, vitamins, and minerals, so they cannot be ignored either. The secret to a healthy way to manage your weight, regardless of whether it is losing or gaining weight, is how to combine all three micronutrients.

Foods to Gain Weight

Here are some of the main and important foods to gain weight fast

Protein to Gain Weight

For the potential weight gainer, protein is the most important micronutrient. It is a protein that builds muscles and therefore no less than half of your daily calorie intake should come from protein. Proteins are found in meats, dairy products, eggs, legumes, nuts, seeds, fish, even some vegetables like wheat, lentils, peas, or beans. You can’t complain, protein is contained in delicious foods!

Carbohydrates to Gain Weight 

Carbohydrates are contained in sugars, potatoes, bread, pasta, rice, corn, sweets, chocolate. Carbohydrates give your body energy, so if you lead a really active life and want to gain weight, you must eat more carbohydrates, otherwise, your energy needs will be satisfied with your body’s reserves, which is not desirable.

Good Fatty Foods

If your goal is to gain some fat, then eating fatty foods is fine, but if you prefer to gain muscle rather than fat, you’d better avoid eating too much fat (especially so-called bad fats, like animal fat). Animal fat is just one source of fat. The other, healthier, come from vegetables like seeds. Milk and dairy products, especially yellow cheese and cream, also contain significant amounts of fat (in addition to protein), so your weight gain diet cannot do without milk, yogurt, and their derivatives.

By having a rational diet, you can acquire most or all of the necessary substances. And it’s better to do it that way, rather than supplements, although there are cases where supplements cannot be skipped.

Vitamins and Minerals

Vitamins and minerals are also important and if your diet is balanced, it is almost certain that you will not be lacking. Water is also something that cannot be skipped.

Water is Very Important

you should daily drink a lot of water. Water has no calories but your body needs them. And if you exercise a lot, you need to drink even more water. It is true that when you drink a lot of water, you suppress your appetite, but still, you cannot skip the water. When you drink water, you store it temporarily and when you throw it away, it seems that you have lost weight but still the water is so vital for your body that in no case should you drink less than 2 liters a day (if you are active in the gym, it is possible you need up to 3 liters a day).

How to Slow Down Metabolism to Gain weight?

After getting familiar with micronutrients, now is the time to see how your metabolism can be slowed down.

  • First, the obvious solution to slowing down your metabolism is to decrease physical activity. However, this may require lifestyle changes and what’s more, decreasing the amount of physical activity, or worse yet, not doing any activity at all, can increase your weight, but unfortunately, the gain will be mostly from fat. 
  • Another method of slowing down your metabolism is starvation; again, it is not recommended for those who gain weight. Hunger slows your metabolism rate, but the most obvious result of this is that you will lose weight, at least in the beginning. Although there are several schools that propose starvation as the way to regulate one’s weight (that is, for both weight gain and weight loss), it is not certain that after a period of starvation you will begin to gain weight.
  •  Another approach to slowing down metabolism is to use drugs. Drugs suppress your metabolism but generally, they have a short-term effect only, so they will hardly solve your problem for a long time. Besides, metabolism suppressors often have serious side effects because they change (or at least attempt to change) the way your body uses the energy you input.

Final Words

So you have to eat more to find the best way to fight a fast metabolism. This, combined with some adjustments to your daily regime (for instance not enough sleep also causes more calories to be burnt) and possibly some supplements, is the best way to gain weight. Also, as people grow older, metabolism slows down naturally (2-3% per decade after adolescence), so besides growing older and wiser, you have the chance to grow heavier as well.

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