Obesity increases the risk of diseases of the cardiovascular system. But many women do not know that underweight is also dangerous. Too low weight can cause menstrual disorders Menstrual cycle and its characteristics It increases the risk of osteoporosis Osteoporosis - he threatens you?   and may indicate that the body lacks vitamins and minerals that help fight disease. To achieve a healthy weight, you need to stick to a diet for weight gain, which suggests even the intake of calories from food.

What weight is deemed insufficient

Doctors believe underweight person, a body mass index of 18, 5 or less. Body mass index, or BMI, is a numerical expression of the ratio of height and weight. To calculate BMI, body weight should be in kilograms divided by height in meters squared. If the resulting number is less than 18, 5, you should contact your doctor and discuss the need for dieting for weight gain

Principles of diet

Nutritionists advise women who want to increase body weight, eat an additional 500 calories, which should lead to a set of 0, 5-1 kg per week. Recommended are five or six times per day. Required Exercise Myths about exercise: do not believe . Frequent high-calorie food coupled with exercise will help you increase your muscle mass, in addition, sport stimulates the appetite.

Recommended Products

Choose nutrient-rich calories foods containing complex carbohydrates, healthy fats and proteins. A good choice would be dairy products such as cheese; Useful oils, such as olive oil; nuts, especially peanut butter; sunflower seeds; whole-grain breads, cereals and pasta; a large number of fruits and vegetables. Between meals, drink at least one glass of liquid containing calories, such as juice or smoothies. Increase calorie milk, adding a protein mixture or ground flaxseed, and yogurt or ice cream can be added to cereal or dried fruit.

Dairy products should be included in the diet for women who want to gain weight.

Foods to Avoid

Your desire to increase the weight - not a reason to go for fast food, snacks and sweets. To maintain health, you should be getting the calories from high quality food instead of refined foods or foods containing large amounts of trans fats and saturated fats. Better avoid special additives and powders for weight gain, instead they should just eat a healthy high-calorie foods. Moreover, it should not drink large quantities of low-calorie drinks, such as coffee or diet cola. Limit your caffeine intake, as it may reduce the appetite.

Other considerations

If, in spite of the diet for weight gain, you still can not gain weight, consult a dietitian to help you create a meal plan and set realistic goals for weight gain. Some women may find that their inability to increase the weight of a psychological causes, such as eating disorders. In this case, you should consult a therapist.

In order to lose weight is not necessary to reduce the daily ration of food to the water alone, as there are a number of products that successfully help fight obesity.

Egg

According to recent studies, people with excess weight in a year are eaten for breakfast two eggs dropped by 65% ​​more weight than those who replaced the egg sandwich with the same energy value. In another study, fans of eggs consumed 300 fewer calories a day and eventually lose weight in the past month to 1 kg. "Eggs help to balance blood sugar levels Blood sugar - a very important indicator Provide the body with the necessary protein and contain many nutrients - says nutritionist Jessica Smith. - If you do not like eggs for breakfast, include them in the daytime or evening menu. "

Sauerkraut

According to Jessica Smith, sauerkraut contains beneficial bacteria that improve digestion, speed up weight loss and even strengthen the immune system! One portion of the rich in vitamins and potassium sauerkraut contains only 27 calories. Sauerkraut can be an excellent addition to dishes of meat, fish and potatoes, but also it can be put on a sandwich.

baked potatoes

"Because of the obsession with diets nizkogulevodnyh potatoes lost its position as a staple food, and yet the potatoes helps to lose weight - it contains a lot of nutrients, fiber and protein," - said Smith. In addition, potatoes are widely available, and how much of it you can prepare meals! The most useful baked potatoes. For example, a baked potato of medium size (with skin) contains 1500 milligrams of potassium, 6 grams of protein and less than 300 calories. Baked potato with slices of bacon, fresh vegetables or low-fat cheese - a great breakfast.

Yogurt

Delicious, soft, perfectly satisfies hunger ... and thus also good for your health? It turns out that if you replace the low-fat yogurt dessert or breakfast, you can avoid late-night raids on the refrigerator. "Good yogurt could be so delicious that he was without regret can exchange ice cream - said a fitness instructor Kara Wiley. - Choose yogurt 2% fat - it is better satisfies hunger and contains a lot of calcium, protein and good bacteria. "

Quinoa seeds

Quinoa - barley, which grows in South America, and consisting entirely of protein. Quinoa also contains a lot of iron, and all eight essential amino acids, and it does not contain lyutena. Quinn is often called "grains of the future" - it is not only useful but also very simple and easy to prepare - it can be prepared by any method suitable for rice. Due to the high fiber content of quinoa is very nutritious, avoiding overeating and thus promote weight loss.

Artichoke

Artichoke simply created in order to help us lose weight, because it is an excellent source of fiber. A cooked artichoke Artichoke and its medical application: help the liver and gall bladder   It contains only 150 calories, 10 grams of protein and calcium, and folic acid. For breakfast cook artichokes for a couple and add your favorite dressing or sauce - mayonnaise, gummus or hot Italian sauce. Refuelling will be a source of fat

Barley

As you can see, fiber - your best friend and assistant in the discharge of excess weight. Barley is rich in fiber, it improves digestion, so food is better absorbed and hunger recede. On the beneficial properties of barley known since ancient times. There is even evidence suggesting that the ancient doctor prescribes barley diet.

Beans

Beans - the most useful product in the world. Firstly, beans rich in antioxidants Antioxidants: the truth about the notorious benefits . Secondly, beans helps regulate blood sugar Blood sugar - one of the main indicators of human health Thereby suppressing appetite. The beans are perfectly balanced fiber, protein and nutrients, which charge us with energy. So do not neglect the beans - even if it's not a delicacy, but very useful and nutritious food.

Tomato paste

Oddly enough, but the canned tomato paste also applies to products that help to lose weight. So, in half a glass of Diet tomato paste contains 5 grams of fiber. Feel free to substitute ketchup tomato paste when you cook spaghetti. Tomato paste is low in fat (or does not contain), but very tasty and nutritious.

Flaxseed

Who would have thought that adding a menu just one product, you will soon lose weight! Minced flaxseed - your top aide in weight loss, as Llano seed is also rich in fiber. It is enough to add just two tablespoons of flaxseed to cereal or low-fat yogurt - and you'll be well fed and well-proportioned.

Almonds

According to many nutritionists, the secret of successful weight loss - frequent and smaller meals throughout the day, which helps to prevent overeating at night. Almonds with fresh fruit - the best snack, because almond is rich in fiber.