On a weight-gaining diet, while having greater freedom to consume food, it is also important to be alert to avoid common mistakes such as overdoing sweets, fried foods, and processed products. This care is necessary because the high consumption of these foods can lead to the appearance of health problems such as diabetes, high cholesterol and high blood pressure.
In addition, these foods only stimulate the increase of fat mass in the body, not giving support to a gain of muscle mass. So, here are 5 tips on what not to do to gain weight the right way:
1. Eat more sweets
Although you want to get fat, eating lots of sweets mainly stimulates fat gain, which is not healthy for the body. In addition, exaggeration in sugar favors the increase in triglycerides and glycemia, which can cause consequences such as constant migraine, dizziness and mood swings.
To avoid sweets, good tips are to consume fruits and natural fruit juices, prefer bitter chocolate and avoid adding sugar to preparations such as coffee, vitamins and juices.
2. Eat a lot of fast food
Eating fast food means, in most cases, eating mostly sugar, fried foods, salt and bad fats. In addition, fast food is usually high in monosodium glutamate, an additive that alters the intestinal flora and
These factors, over time, lead to increased cholesterol and blood pressure, especially when high consumption of fast food is not done along with regular physical activity and with better control of food at home.
3. Eat a lot at night
Exaggerating food at night is a mistake because it also favors fat gain, because soon thereafter the hours of sleep will come, causing all excess to accumulate rather than being spent on exercises or activities of daily living.
In addition, eating too much at night can cause problems such as poor digestion and reflux, because lying down with a full stomach favors the return of food through the esophagus, causing burning, nausea and vomiting.
4. Skip meals and eat all at once
When it comes to gaining weight, skipping meals means losing lots of calories and nutrients, which ultimately slows down the weight-gain process. When skipping a meal and trying to compensate at the next meal, you can not always consume the entire amount you want and the balance of the diet is lost.
In addition, in order to have a good stimulus of hypertrophy, the nutrients need to be well distributed throughout the day, not concentrated in only 3 or 4 meals. Therefore, the ideal is to maintain a good pace of meals throughout the day, always trying to include protein in snacks too, using chicken or omelet sandwiches throughout the day, for example.
5. Forgetting to eat good fats
Forgetting to consume good fats reduces caloric intake throughout the day, decreases the cells' ability to produce muscle mass and weakens the immune system.
Good fats are present in foods like nuts, peanuts, peanut butter, avocado, coconut, chia, flaxseed and olive oil, which should be consumed at least 2 times a day. Learn how to use the peanut paste to gain muscle mass.
Watch the video below and know what foods you should eat to gain a healthy weight:
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