There are various people with diabetes who face difficulty in gaining weight. In fact, unintended and unexplained weight loss is often a symptom of undiagnosed diabetes.
Several apps help you make the right food choices and manage your diabetic condition. You should look for apps that allow you to track your BMI, blood sugar level, and correct food choices.
If you are willing to gain weight, it is essential to know your current weight and establish a goal of the much you wish to increase. Setting up a weekly weight gain goal will help you chart your eventual progress. It would help to estimate your approximate BMI as per your height.
Calories consumption is the only way to put on weight. The trick is to consume healthy food every 2 to 3 hours before your body begins to burn stored fat for energy.
Getting used to eating in this manner would require patience and planning. You need not skip taking in meals or going out with family.
It just means you must keep a check on what you eat and how you eat, such that you intake nutrition and calorie-dense food as much as possible.
Fruits
Lean protein
Whole grains
Vegetables
Polyunsaturated and monosaturated fats
Breakfast – wholegrain toast, scrambled eggs, turkey with bacon cooked with drizzled olive oil.
Mid-morning snack – almonds, a fruit like an apple, and cheddar cheese.
Lunch – wholegrain bread turkey sandwich, an avocado salad with low sugar dressing, and seeds toppings.
Evening snack – greek yogurt with dried cranberries and walnuts.
Dinner – quinoa with grilled salmon, cheese sauce, and broccoli.
Mid-night snack – wholegrain crackers with natural peanut butter.
Try including low glycemic index carbohydrates in your meals to maintain a stable blood glucose level. Including healthy carbs in your day’s six meals can help you healthily gain weight.
1. Berries 2. Vegetables 3. Seeds 4. Whole grains 5. Nuts 6. Legumes
1. Olive oil 2. Nuts 3. Avocado 4. Fatty fish like mackerel and salmon 5. Canola oil 6. Seeds
1. Beans 2. Soy 3. Green peas 4. Spirulina 5. Soy milk 6. Oats and oatmeal 7. Chia seeds 8. Nuts, nut butter, and other seeds
To gain weight, you need to consume five hundred calories in a day. If you opt for calorie-dense food items, you can meet your weight goals quickly. But, if you cannot pass on the low-calorie favorites like lettuce and celery, there are some ways to boost their energy and caloric content.
It is suggested to avoid diet food items, including tea and black coffee.
Apple with peanut butter Granola with complete fat greek yogurt Walnuts and banana Chia seeds and avocado with whole-grain toast Adding oil, like avocado or olive oil, to your greens and vegetables helps you gain calories even while eating healthful meals.
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Low-fat foods are a hard no. However, you can spice up your low-calorie food. Processed food items lack nutritional value and contain loads of sugar
Choosing wise supplements for gaining weight is again a great choice. But, make sure you take supplements after consulting with your doctor. You must select supplements that help build muscle mass.
Resistance training helps build lean muscles using machines and weights and boosts your appetite. You can also indulge in aquatic resistance and work with medicinal balls. Increasing your workouts with weight training does not mean you need to forgo your aerobic activity.
To know if you are gaining weight and are on the right track, you must weigh yourself. You can modify your eating habits based on the weight you measure every weekend. If you are taking in enough calories, you will eventually gain weight.
Eat meals regularly at smaller intervals Boost protein meals in your lifestyle Eat meals and foods rich in proteins and energy Try taking high protein drinks Try indulging in workouts
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If this story was helpful do share it with your loved ones and help them in taking a step forward towards a healthy life.