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Title : How to Gain Weight Quickly
link : How to Gain Weight Quickly

How to Gain Weight Quickly

The need to know the body is too thin is not good for health and is caused by several factors, including lack of nutritional value . Therefore, it is necessary for us to maintain a healthy and regulate our diet between using nutritious and nutritious food to lose weight and look fat contains. Well for those of you who want the extra weight, see the following comments on how to gain weight quickly:
1. The consumption of carbohydrates
The body needs carbohydrates for energy. If you want to gain weight, you must consume enough carbohydrates. Sources of good carbohydrates from fruits, vegetables and whole grains.

healthy carbohydrates can also be obtained from brown rice, breads and cereals made from whole grains. Whole wheat is a good source of fiber and nutrients. Eating breakfast or between meals as a snack time. But choose a free or contain less sugar.

2. Protein
Your body needs protein to build muscle, organ structure and maintain the function of the body's immune system. You need to carefully choose healthy sources of protein such as fish meat, chicken and nuts. It's okay to eat meat, but limit only twice a week. Choose fresh meat and avoid processed as sausage, bolognese, ham, pepperoni or burgers.

3. Fat
The body needs fat as energy reserves, maintain healthy hair, skin and nerve function. And, of course, contribute to weight gain. But be careful, eating healthy fats such as polyunsaturated fatty acids; omega-3 and omega-6.

Omega-3 derived from fish, shellfish and nuts. While omega-6 can be obtained from vegetable oils. For example, sunflower seed oil, coconut oil and corn oil. But remember, do not take too much because it can alter the metabolic balance of the body. Besides acids polyunsaturated fatty, also you need a monounsaturated fatty acid found in olive oil. This type of fat will help keep blood vessels healthy system.

4. Vitamins
Eat colorful vegetables and fruits so that their vitamin needs are met. You can combine several fruits and vegetables a day. Basically, almost all fruits contain vitamin ranging from vitamins A, C, E, D, B, K, and so on. Eat at least five to six servings of fresh fruits and raw vegetables per day.

5. Mineral
calcium, iron, zinc, phosphorus, iodine, sodium, potassium, fluorine and is a type of mineral that the body needs. This ore type each function to form and maintain bone density and teeth, forming hemoglobin in the blood, regulate smooth muscle, and many other functions. Almost all foods contain minerals; fruits, vegetables, nuts, red meat, salt, milk and cheese.

6. Water
Soft drinks, cappuccino and fruit juice contains a lot of sugar and make you fat quickly, but unhealthy. Eat healthy drinks like orange juice, guava, mango or vegetable smoothies. And the most important thing is water. It is white water clear cast effective toxins in the body, the digestive system, the skin retain moisture, maintaining healthy kidneys, and so on. Drink at least 2 liters or eight glasses per day.

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