How to gain weight in a healthy way?

Nine times out of ten I write articles to help readers lose weight: but how to gain weight? People with overweight issues think that going from underweight to having a fit body is child’s play. We all know high-calorie foods, just binge and that’s it, right? No, obviously not. Bingeing on the wrong foods for those who are chronically thin leads to health problems : bloating and colic that impoverish the bacterial flora, for example. This depletion can create overweight or underweight depending on the case, making the assimilation of nutrients poor and difficult.
Paradoxically, those who want to gain weight must follow some tips for those who need to lose weight. That is:
1) Check the thyroid
2) Carry out analyzes to avoid any food intolerances, for example to gluten or lactose.
3) Establish a dietary goal: assess your calorie needs and establish how much to eat to gain half a kilo per week.
4) Join the gym, doing a program that allows them to gain muscle mass (no, you will not turn into the Hulk).

Nutrition must be varied and balanced: it makes no sense to binge on sugar, eat sweets or stuff yourself with peanut butter in order to gain weight. On the contrary, depending on our degree of intestinal well-being, we can choose two ways:
– if we have problems with assimilation, eat numerous and small meals: this will not increase the metabolism, don’t worry.
– if, on the other hand, digestion is fine, we avoid snacks and eat the three main meals.

An example scheme of the first case can be:
Breakfast with bread or cereals such as muesli, sugar-free juices, a protein food, raw butter or almond or peanut butter or hazelnut. Snack with a fruit smoothie and coconut milk : A nutritious solution could be to blend coconut milk (real coconut milk) with a handful of almonds and fresh fruit or avocado. Snacks of dried fruit and dehydrated fruit during the day. Dates or plums are fine. Lunch with a first course based on pasta or rice with a light vegetable dressing, plus a second course of meat, fish, cheese, seitan, tofu or tempeh with a small side dish of vegetables or baked potatoes

. Also in this case we avoid fruit after the main meal and reserve it in the afternoon with a fruit salad, to which we will add a handful of oil seeds, coconut flakes or chocolate. An hour before dinner, some cheese with some raw vegetables. Dinner with legumes + bread or cereals, or even protein from eggs, meat or fish with a side of potatoes. For after dinner, a slice of a homemade dessert: excellent tart, homemade fruit pies, plus a glass of milk or whole yogurt and a handful of nuts.
Among the supplements, fenugreek is good if you are inappetent.

Gymnasiums can add protein powders to this scheme to increase protein intake and stimulate muscle anabolism.
Beware of dehydration: always keep yourself hydrated, perhaps by drinking mineral salt supplements during physical activity.