How protein can help you lose weight naturally

Protein is the most important weight loss and better nutrient body.

A high intake of protein stimulates the metabolism, reduces appetite and weight regulation changes various hormones ( 1 , 2 , 3 ).

The protein can help you lose weight and belly fat, and acts through several mechanisms.

This is a detailed review of the impact of protein in weight loss ^[1] .

Protein changes the function of the different regulatory hormones weight

His weight is actively controlled by the brain, in particular a region called the hypothalamus ^[2] ( 4 ).

For your brain to determine when and how much to eat, try many different types of information.

Some of the most important signals to the brain are hormones that the power supply (in reaction change 5 ).

A higher protein intake actually increases satiety levels (reducing appetite) hormones GLP-1 ^[3] , peptide YY ^[4] and cholecystokinin ^[5] , while the reduced levels of hunger hormone ghrelin ^[6] ( 6 , 7 , 8 , 9 , 10 ).

Replacing carbohydrates with fat and protein hormone reduces hunger and stimulate satiety hormones.

This leads to a significant reduction of hunger and is the main reason Protein helps you lose weight. It can make you eat fewer calories automatically.

Bottom: to reduce hunger hormone ghrelin protein levels, while increasing appetite reducing hormone GLP-1 peptide YY and cholecystokinin. This results in an automatic reduction in caloric intake.

Digestion and protein metabolism burns calories

After lunch, some calories are for the purpose of digestion and metabolism of food used.

This is often called the thermic effect of food ^[7] (EFT).

Although not all agree on sources of exact figures, it is clear that the protein has a significantly higher thermal effect (20-30%) compared to carbohydrates ^[8] (5.10%) and fat (0- 3%) ( 11 ).

If we with a thermal effect by 30% proteins, which means that 100 calories of protein used end 70 calories.

Conclusion: Approximately 20-30% of calories from protein burned while the body digests and protein metabolism.

Protein makes you burn more calories (Increases "Calories Out")

Due to the high thermal effect and many other factors, high protein intake tends to increase your metabolism.

It makes you burn more calories throughout the day, even during sleep ^[9] ( 12 , 13 ).

A high protein intake has been shown to increase metabolism and calories burned from 80 to 100 per day ( 14 , 15 , 16 ).

This effect is especially pronounced when overeating or eating too many calories. In one study, binge eating a diet rich in protein increased (burned around 260 calories per day 12 ).

Burn more calories, protein diets have a "metabolic advantage" in the diet low in protein.

Conclusion: A high protein intake can 80-100 calories a day burning with a study to have an increase of 260 calories for overeating.

The protein reduces appetite and makes you less calories to eat

Proteins can hunger and appetite for several different mechanisms (reduce 1 ).

This can lead to an automatic reduction in caloric intake ^[10] .

In other words, you are at the end of fewer calories, no calories or portions of conscious control.

Many studies have shown that when people increase their protein intake, start to eat fewer calories.

This works on a basic meal for food as well as a reduction in daily caloric intake and on, and when the protein intake remains high ( 17 , 18 ).

In one study, 30% of calories from protein caused people automatically deposit your caloric intake by 441 calories per day, which (is a huge amount of 19 ).

Therefore diet rich in protein not only a metabolic advantage - they also have a "benefit appetite", making it much easier to cut calories compared to diets low in protein.

Conclusion: high-protein diets are very extensive, so that the drive to reduce hunger and appetite compared to diets low in protein. This makes it much easier to restrict calories in a diet high in protein.

Protein Cuts Snack cravings and reduces late request

Cravings are the worst enemy of the diet.

They are one of the main reasons why people tend to fail in their diets.

Another big problem is late night snacks. Many people tend to gain weight ^[11] to get cravings at night, as a late afternoon snack. These calories are on top of all the calories you given to eat during the day.

Interestingly, the protein may have a strong impact on both food cravings and the desire to snack at night.

This is a study that a high protein diet and a regular diet of protein in obese men compared ( 20 )

The group of high-protein is the blue bar, while the normal protein group is the red bar.

In this study, 25% of calories from protein were reduces cravings by 60% and reduces the desire to snack late at midnight!

Guests may be the most important meal of the charge of the protein. Cravings In a study among young people, a breakfast rich in protein significantly (reduced 21 ).

Conclusion: Eat more protein can lead to a significant reduction in anxiety and the desire to snack late at night. These changes should be much easier to follow a healthy diet.

Protein makes you lose weight, without calorie reduction Aware

Protein functions on both sides of the "calories calories compared to the" equation. It stimulates reduced calories and calories.

For this reason, it is surprising to see that high-protein diets cause weight loss even without voluntarily to restrict calories, fat or carbohydrates ( 22 , 23 , 24 ).

In a study of 19 overweight people, increasing protein intake and 30% of the calories to a massive decline in calorie intake ( 19 ):

In this study, the participants were lost an average of 11 pounds over a period of 12 weeks. Note that to add protein to your diet, nothing intentional limit.

Although the results are not always so dramatic, most studies show that protein diets result in significant weight loss ( 25 ).

Increased protein intake associated to less abdominal fat ^[12] , the harmful fat to accumulate around the organs and the disease causes ( 26 , 27 ).

All that being said, weight loss is not the most important factor. Continue as in the long run that really matters to do.

Many people can go on a "diet" and lose weight, but in the end wins the weight back ( 28 ).

Interestingly, a higher protein intake also help prevent weight gain. In one study, a modest increase in protein intake (15 to 18% of calories) reduced the increase in weight after weight loss of 50% ( 29 ).

Thus, not only the protein to help you lose weight, but also can contribute to the long-term (hold 3 ).

Conclusion: Pay attention to a high protein diet can weight loss without counting calories also, cause partial control or restriction of carbohydrates. A modest increase in protein intake can also help to prevent weight gain.

Protein helps prevent muscle loss and metabolic slowdown

You probably really do not want to lose "weight".

Instead, want to lose body fat, either subcutaneously (under the skin) and visceral fat (around the organs) fat.

However, if you lose weight, tends muscle mass also decreases.

Another side effect is weight loss metabolism tends to decrease.

In other words, you end up burning fewer calories to lose weight before.

This is often called " starvation mode ^[13] burned "and reach several hundred fewer calories each day ( 30 , 31 ).

Eating a lot of protein may result in loss of muscle that help metabolism, body fat (lose should reduce 32 , 33 , 34 , 35 , 36 ).

Strength training is another important factor that can reduce the loss of muscle metabolism and slow down if the weight loss ( 37 , 38 , 39 ).

For this reason, a high intake of protein and heavy strength training are two important components of a plan incredibly effective fat loss.

Not only help to keep your metabolism high, to make sure that what lies underneath the fat looks really good. Without protein and bodybuilding, you can end up looking "skinny-fat" instead of fit and slim.

Conclusion: Eat plenty of protein can help muscle loss if you lose weight. You can also help your metabolic rate high, especially when combined with intense resistance training.

How much protein is best?

DRI (Dietary Reference Intake) for protein is only 46 and 56 grams for the average woman and man are.

This amount can be enough to prevent a deficiency, but is far from ideal when you are trying to lose weight (or muscles).

Most studies on the loss of proteins and protein intake weight, expressed as a percentage of calories.

These studies point in the protein to 30% of calories seems to be very effective for weight loss.

You can specify the number of grams multiplied your calorie consumption of 0075th For example, on a diet of 2,000 calories that you 2000 * 0.75 = eat 150 grams of protein.

You may also use a number based on its weight. For example, the orientation is 0.7-1 gram of protein per pound of lean body mass a common recommendation (1.5 to 2.2 grams per kilogram).

It is better to spread your protein intake throughout the day by eating protein at every meal.

Note that these numbers do not be exact, nothing should be in the range of 25 to 35% of calories effectively.

More details in this article: How much protein you should eat each day ^[14]

Conclusion: To lose weight, the objective of 25-35% of calories as protein optimally. 30% of the height of at least 150 grams of protein in a diet of 2,000 calories calories.

As more protein in your diet

Increase protein intake is simple. Just eat more foods rich in protein.

These include:

• Meat: chicken, turkey, lean beef ^[15] , pork ^[16] etc.
• Fish: salmon, sardines, haddock, trout, etc.
• Eggs: All kinds.
• Dairy: Milk ^[17] , cheese ^[18] , yogurt ^[19] etc.
• Legumes: beans ^[20] , chickpeas, lentils, etc.
• You can use a long list of foods that are rich in healthy proteins found in this article ^[21] .

If you eat low-carb ^[22] , then you can choose fatty cuts of meat. If you on a low carb diet and then try to focus lean meat ^[23] wherever possible. This makes it easier to obtain the high protein without too many calories.

Be extra protein may also be a good idea if you are struggling to achieve their goals of proteins. Whey protein powder was demonstrated more advantages ^[24] , including increased weight loss ( 40 , 41 ).

When eating more protein, it is easy if you think about it, actually to integrate nutrition into your life and diet, can be difficult.

I recommend you to use early nutrition a calorie tracker /. Weighing and measuring everything you eat, make sure that you hit the target protein.

You do not always, but it is at the beginning very important to get a good idea of ​​what looks like a diet high in protein.

Conclusion: There are many protein-rich foods that you can eat to increase your protein intake. We recommend a diet tracker to early to make sure you get enough.

Protein is the most basic, most simple and delicious weight loss

When it comes to fat loss and improved body, protein is the king of nutrients.

You should do everything possible to limit benefit from increased protein intake. This is to add to your diet.

This is particularly attractive because most protein foods also very tasteful. Eat more of them simple and satisfying.

A high protein diet can also be a strategy for the effective prevention of obesity, it is not something that is easy to use, be to lose fat temporarily.

Permanently increase the protein intake in the face of "calories vs calories out" the balance in his favor.

Over the months, years or even decades, the difference in your waistline could be enormous.

But keep in mind, that still count calories. Proteins can reduce hunger and increase your metabolism, but you will not lose weight if you eat fewer calories than you burn.

It is certainly possible and to refuse overeating calorie deficit caused by higher protein intake, especially if you eat a lot of junk food.

For this reason you should always support your diet essentially single ingredient whole food ^[25] .

While this article focuses only on weight loss, protein also has many other health benefits.

You can read about them here: 10 reasons by science, backed up eating more protein ^[26] .

Credentials

1. ^{^} weight loss (authoritynutrition.com)
2. ^{^} hypothalamus (en.wikipedia.org)
3. ^{^} GLP-1 (en.wikipedia.org)
4. ^{^} peptide YY (en.wikipedia.org)
5. ^{^} cholecystokinin (en.wikipedia.org)
6. ^{^} ghrelin (en.wikipedia.org)
7. ^{^} thermic effect of food (en.wikipedia.org)
8. ^{^} carbohydrates (authoritynutrition.com)
9. ^{^} sleep (authoritynutrition.com)
10. ^{^} calorie intake (authoritynutrition.com)
11. ^{^} weight gain (authoritynutrition.com)
12. ^{^} less abdominal fat (authoritynutrition.com)
13. ^{^} starvation mode (authoritynutrition.com)
14. ^{^} How much protein should consume per day? (authoritynutrition.com)
15. ^{^} ox (authoritynutrition.com)
16. ^{^} pig (authoritynutrition.com)
17. ^{^} milk (authoritynutrition.com)
18. ^{^} cheese (authoritynutrition.com)
19. ^{^} yogurt (authoritynutrition.com)
20. ^{^} Beans (authoritynutrition.com)
21. ^{^} in this article (authoritynutrition.com)
22. ^{^} carbohydrate (authoritynutrition.com)
23. ^{^} lean meats (authoritynutrition.com)
24. ^{^} benefits (authoritynutrition.com)
25. ^{^} , all the food ingredient (authoritynutrition.com)
26. ^{^} 10 Reasons Sciences Born, eat more protein (authoritynutrition.com)

12 carbohydrate foods that are actually very healthy

Carbohydrates were made unfair responsible for causing the obesity epidemic.

However, the fact that not all carbohydrates ^[1] are the same.

Processed junk food high in sugar and refined grains are definitely unhealthy and fattening.

But that has nothing to do with it, also contain fiber-rich whole foods carbohydrates ^[2] .

Although low-carb diets may be beneficial for some people, this does not mean that all carbohydrate-rich foods are "bad."

Here is a list of 12 foods rich in carbohydrates, which also happen to be very healthy.

Unless you are on a low carb diet ^[3] for health reasons, so there is absolutely no reason to avoid these delicious foods.

1. Quinoa

Quinoa is a nutritious ^[4] seed that has become very popular in the natural health community.

It is classified as pseudocereal ^[5] ate, a seed that is produced, and as a particle.

Cooked quinoa is 21.3% of carbohydrates, so it is a food rich in carbohydrates. However, it is also a good source of protein and fiber.

Quinoa ^[6] is rich in many minerals and phytochemicals. It can be health benefits, such as improved glycemic control (linked 1 , 2 ).

It contains no gluten, making it a popular alternative to wheat in a gluten-free diet ^[7] .

Quinoa is also abundant, as it is relatively high in fiber and protein. For this reason it can be an excellent supplement to be effective weight loss diet ^[8] ( 3 , 4 ).

Conclusion: quinoa is highly nutritious. You can many health benefits, including improved glycemic control. Quinoa is rich in protein and fiber, which can be useful for weight loss.

2. Oatmeal

Avena ^[9] may be the healthiest of whole grain foods on the planet.

They are a great source of many vitamins, minerals and antioxidants ^[10] .

Raw oats contain 66% carbohydrates, and almost 11% of this fiber. They are particularly high in soluble fiber performance called beta-glucan ^[11] .

Oats are also a relatively good source of protein which is more than most other grains ( 5 ).

Numerous studies have shown that oats can reduce the risk of heart disease, lower cholesterol levels by reducing the ( 6 , 7 , 8 , 9 ).

Eating sugar oatmeal blood may also be lower, especially in diabetics ( 10 , 11 ).

In addition, oats are very nutritious and can help you achieve weight (losing 12 ).

Conclusion: Oatmeal contains many valuable nutrients such as fiber and protein. Oats have shown that blood sugar and cholesterol lowering.

3. Buckwheat

Buckwheat ^[12] is also a pseudocereal.

Despite its name, buckwheat is not related to wheat ^[13] in any way, and they contain gluten.

Buckwheat contains 71.5% carbohydrates and cooked buckwheat porridge contains about 20% carbohydrates.

Buckwheat is very nutritious, containing both proteins ^[14] and fiber. It also has more minerals and antioxidants most cereals ^{, [15]} ( 13 , 14 , 15 ).

Food buckwheat can be especially beneficial for heart health and blood sugar control, especially in people with diabetes ( 16 , 17 , 18 ).

Conclusion: Buckwheat is very nutritious and contains more antioxidants and minerals than most cereals. Food buckwheat can have benefits for heart health and blood sugar control.

4. Bananas

Bananas ^[16] are among the most popular fruits in the world.

They consist of approximately 23% carbohydrates, or starches or sugar.

Moras (green) bananas are higher in strength, the mature natural sugars such as bananas (yellow).

Bananas are rich in potassium, vitamin B6 and vitamin C. They also contain many beneficial phytochemicals.

Due to its potassium content of bananas can lower blood pressure and improve heart health ( 19 ).

Green bananas also contain decent amounts of resistant starch ^[17] and pectin. Both support the health of the digestive and feed the friendly intestinal bacteria ( 20 , 21 ).

Conclusion: Bananas are rich in potassium, which regulate blood pressure. Green bananas contain resistant starch and pectin, can improve digestion.

5. Sweet Potatoes

Sweet potatoes ^[18] they are a delicious nutritious tuber.

Baked sweet potatoes contain approximately 18-21% carbohydrate. This carbohydrate from starch, sugar and fiber ^[19] .

Sweet potatoes are a rich source of vitamin A (from beta-carotene), vitamin C and potassium.

They are very rich in antioxidants and may help reduce oxidative damage and the risk of various diseases (reduction 22 ).

Conclusion: Sweet potatoes are an excellent source of vitamin A (from beta-carotene), and many other vitamins and antioxidants.

6. Beetroots

They are of a purple beet root vegetables, commonly known as turnip ^[20] .

Raw and cooked beets contain from about 8 to 10% carbohydrates, fiber and sugar.

They are full of vitamins, minerals, powerful antioxidants and phytochemicals.

Beets are also rich in minerals nitrates ^[21] , which are converted into nitric oxide in the body. Nitric oxide helps lower blood pressure and can (reduce the risk of several diseases 23 , 24 , 25 ).

Beet juice is also very high in inorganic nitrates, often used to physical performance in endurance exercise (improvement 26 , 27 , 28 , 29 ).

Conclusion: beets are rich in vitamins, minerals and phytochemicals. They contain high amounts of inorganic nitrates, improve health and can enhance physical performance.

7. Oranges

Oranges ^[22] are among the most popular fruits in the world.

They are mainly composed of water and contains 11.8% carbohydrates. Oranges are also a good source of fiber.

Oranges are rich in vitamin C, potassium and some B vitamins also contain citric acid and various antioxidant compounds and very potent plant.

Eating oranges can improve heart health and prevent kidney stones. You can also increase the absorption of iron in the diet, reducing the risk of anemia ( 30 , 31 , 32 , 33 , 34 ).

Conclusion: Oranges are a good source of fiber. They also contain high amounts of vitamin C and phytochemicals. Eating oranges can have benefits for heart health and prevent anemia.

8. Blueberries

Blueberries ^[23] are incredibly tasty.

They were often called "super" because of its powerful antioxidants and phytochemicals.

They are mainly made of water, and 14.5% carbohydrate.

Blueberries also contain high amounts of vitamins and minerals, including vitamin C, vitamin K, and manganese.

Studies have shown that blueberries help protect the body from oxidative damage. They may also store in the elderly (to improve 35 , 36 , 37 , 38 , 39 ).

Conclusion: Blueberries are incredibly healthy. They contain many vitamins, minerals and antioxidants, and the body from oxidative damage.

9. Grapefruit

Grapefruit is a citrus fruit with a sweet, bitter and sour.

It contains about 9% carbohydrate and high levels of various vitamins, minerals and plant substances.

Eating grapefruit can help you to lose weight and reduce insulin resistance ( 40 ).

Also eat grapefruit may help prevent kidney stones, cholesterol and protect against colon cancer ( 41 , 42 , 43 ).

Conclusion: The grapefruit contains a lot of vitamins, minerals and phytochemicals. It can help you to lose weight and have many health benefits.

10. Apples

Apple ^[24] are a popular fruit with a distinctive sweet flavor and crisp.

They come in different colors, sizes and flavors, but usually contain about 13-15% carbohydrates.

Apples contain many vitamins and minerals, but usually only in small quantities.

However, they are a decent source of vitamin C, antioxidants and healthy phytochemicals.

Can eat apples health in many ways, such as improved glycemic control and reduced risk of heart disease benefit. Apples can also increase the risk of certain cancers (decrease 44 , 45 , 46 , 47 , 48 ).

Conclusion: Apples contain a lot of vitamin C, antioxidants and phytochemicals. Eat apples can improve glycemic control and reduce the risk of heart disease and certain cancers.

11. Beans

Beans ^[25] are a variety of common beans. They are part of the legume family.

Cooked beans contains 22.8% carbohydrates, starches and fibers formed. They are also rich in proteins ^[26] .

Beans are rich in vitamins, minerals and phytochemicals. They also contain high amounts of antioxidants such as anthocyanins and isoflavones.

You can have many health benefits, such as improved glycemic control and reduced risk of colon cancer ( 49 , 50 , 51 , ​​52 ).

Ask, because raw or undercooked beans are sure you do not eat raw toxic ( 53 ).

Conclusion: The beans contain a lot of vitamins, minerals and antioxidants. Cooked beans are also a good source of protein and have been associated with several health benefits.

12 Chickpeas

Also known as chick peas, chickpeas are part of the legume ^[27] of the family also.

Cooked chickpeas contains 27.4% carbohydrates, 8% are fibers. They are also a good source of vegetable protein.

Chickpeas are rich in vitamins and minerals, including iron, phosphorus and Vitamin B.

Eating chickpeas has been linked to improved heart and digestive health in conjunction. They can also help to prevent cancer ( 54 , 55 ).

Conclusion: The chickpeas an excellent source of vegetable protein and contains many vitamins and minerals. Chickpeas food has been associated with benefits for the heart and digestive health and cancer prevention.

Top news

"Carbs" are not healthy. That's a myth, ^[28] .

The truth is that some of the world 's most healthy foods ^[29] are rich in carbohydrates.

Although it will not be consumed in large quantities, if you low in carbohydrates, which can be an important source of nutrients for other, are on a diet.

Refined carbohydrates are bad, but carbohydrates sources of whole foods are very healthy for most people. Period.

References

1. ^{^} not all carbohydrates (authoritynutrition.com)
2. ^{^} carbohydrates (authoritynutrition.com)
3. ^{^} diet low in carbohydrates (authoritynutrition.com)
4. ^{^} nutritious (authoritynutrition.com)
5. ^{^} pseudocereal (en.wikipedia.org)
6. ^{^} Quinoa (authoritynutrition.com)
7. ^{^} gluten-free diet (authoritynutrition.com)
8. ^{^} weight loss diet (authoritynutrition.com)
9. ^{^} Avena (authoritynutrition.com)
10. ^{^} antioxidants (authoritynutrition.com)
11. ^{^} beta-glucan (en.wikipedia.org)
12. ^{^} buckwheat (authoritynutrition.com)
13. ^{^} wheat (authoritynutrition.com)
14. ^{^} protein (authoritynutrition.com)
15. ^{^} grains (authoritynutrition.com)
16. ^{^} Bananas (authoritynutrition.com)
17. ^{^} resistant starch (authoritynutrition.com)
18. ^{^} sweet potatoes (authoritynutrition.com)
19. ^{^} fibers (authoritynutrition.com)
20. ^{^} beet (authoritynutrition.com)
21. ^{^} nitrates (authoritynutrition.com)
22. ^{^} Oranges (authoritynutrition.com)
23. ^{^} blueberries (authoritynutrition.com)
24. ^{^} Apple (authoritynutrition.com)
25. ^{^} Beans (authoritynutrition.com)
26. ^{^} rich in protein (authoritynutrition.com)
27. ^{^} legumes (authoritynutrition.com)
28. ^{^} a myth (authoritynutrition.com)
29. ^{^} healthier foods (authoritynutrition.com)

How to get weight quickly and safely

Around two thirds of people in the United States are overweight or obese ( 1 ).

However, there are many people with the opposite of too thin (problem 2 ).

This is a problem because of the low weight can for your health such as obesity as bad.

In addition, many people who are not clinically obese always some muscles want to win are.

If you clinically underweight or simply "hard-won" only one defeat struggling to gain weight muscle, are the basic principles are the same.

This article describes a simple strategy to get weight fast and healthy.

What is "underweight" really?

You underweight ^[1] is defined as body mass index (BMI) below 18.5. This is estimated to be less body mass to maintain optimum health.

In contrast, more than 25 is considered overweight and over 30 is considered obese.

Use this calculator ^[2] to see where you are on the scale of the BMI (will open in a new tab) are.

Note, however, that it. A lot of problems with the scale of the BMI, which looks like height and weight Considered not to take the muscle mass.

Some people are naturally very thin, but still healthy. Light weight to the scale does not necessarily mean you have a health problem.

Low weight is in girls and women about 2.3 times more likely. In the US, 1% of men and 2.4% of women aged 20 and older are underweight ( 2 ).

Conclusions: Low birth weight is defined as a body mass index (BMI) below 18.5. It is much more common in women and girls.

What are the health consequences of malnutrition?

Obesity is currently one of the biggest health problems in the world.

However, a low weight as bad for health, such as obesity.

According to a study was underweight with 140% increased risk of premature death in men and 100% associated with women ( 3 ).

In this study, obesity was "only" a 50% increased risk of premature death associated, indicating that being underweight can (be worse for your health 3 ).

Another study found an increased risk of premature death in men, who are underweight, but not in women. This shows that underweight may get worse for men ( 4 ).

Underweight can increase also affect the immune function, the risk of infections lead to osteoporosis and fractures and cause fertility problems ( 5 , 6 , 7 ).

People who are underweight are also much more likely to get sarcopenia ^[3] (related loss of muscle mass with age), and may be at increased risk of dementia ( 8 , 9 ).

Conclusion: Due to the low weight can be as unhealthy as obese, if not more. People who are underweight are at risk for osteoporosis problems, infections, fertility and early mortality.

Several things can cause someone to be underweight

There are some medical conditions that can cause healthy weight loss.

Here are some of them:

• Eating disorders: These include anorexia ^[4] , a severe mental disorder.
• Thyroid problems: Having an overactive thyroid (hyperthyroidism) may cause to increase your metabolism and healthy weight loss.
• Celiac Disease: The most severe form of gluten intolerance ^[5] . Most people with celiac disease do not know they (have 10 ).
• Diabetes: Uncontrolled diabetes (mostly type 1) can lead to significant weight loss.
• Cancer: Cancer tumors often burn large amounts of calories and can cause someone to lose a lot of weight.
• Infections: Certain infections can cause someone to be seriously inadequate. These include parasites, tuberculosis and HIV / AIDS.

If you are underweight, you might want to consult a doctor to rule out serious medical condition.

This is especially important if you started to have large amounts of weight without even trying to lose.

Conclusion: There are some medical conditions that can cause healthy weight loss. If you are underweight, and consult a doctor to rule out a serious health problem.

How to gain weight healthily

If you want to gain weight, then it is very important that you do it right.

Zoom in sodium ^[6] and donuts they help you to gain weight, but it can destroy your health at the same time.

If you are underweight, you are on a balanced amount of muscle mass and subcutaneous fat, do not want to make a lot of bad belly fat ^[7] .

There are many people of normal weight, the type 2 diabetes, heart disease and other health problems often associated with obesity (connected to get 11 ).

Therefore, it is imperative that you always eat healthy foods ^[8] and a number of live healthy lifestyle ^[9] .

Now we will see, your health will be more effective in order to gain weight quickly without destroying it at the same time forms.

Conclusion: It is very important to healthy foods for most food, even if you are trying to gain weight.

Eat burns more calories than your body

The most important thing you can do to lose weight is to gain more calories than your body needs food.

Excess heat (calories calories>) required. Without it, you will win. Period.

You may cancel your calorie needs by means of determining calorie calculator ^[10] .

If you slow and steady weight gain and strive 300-500 calories more than you burn each day by the computer should.

If you want to quickly gain weight, then aim for something like 700-1000 calories over your maintenance level.

Note that calorie calculators provide estimates only. Their needs vary by hundreds of calories a day or less.

You do not have to count calories for the rest of your life, but it helps to do it in the first few days / weeks to get an idea of ​​how many calories you eat.

I recommend using tools like cron-o-meter ^[11] or MyFitnessPal ^[12] to control their consumption.

Conclusion: You need more calories than your body burns in order to save weight. Try. 300-500 calories per day above the maintenance level or 700-1000 calories if you want to gain weight quickly

Eat lots of protein

The important for healthy weight gain nutrient is a protein ^[13] .

Muscle is made of protein, and without them, most of those extra calories can finish as body fat.

Studies show that in times of overeating, high protein diet ^[14] makes a lot of extra calories into muscle (turned 12 ).

Note, however, that the protein is a double-edged sword. It is also very abundant, so that it can reduce hunger and appetite significantly. This can make it difficult enough calories (get 13 , 14 ).

If you try to weight, the target of 0.7 to 1 gram of protein per pound of body weight gain (1.5 to 2.2 grams of protein per kilogram). You can even go even higher if the calorie consumption is very high.

Protein-rich foods ^[15] are meat, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein ^[16] can also be useful when you are struggling to get enough protein in their diet.

Bottom Line: Protein trained his muscles blocks. Eating enough protein for muscle weight gain and not just fat necessary.

Eating a lot of carbohydrates and fats, and eat at least 3 times a day

Many people try either to restrict carbohydrates ^[17] or fat when trying to lose weight ^[18] .

This is a bad idea if your goal is to gain weight, because it will be more difficult to get enough calories.

Eat a lot of high-carbohydrate and fatty foods ^[19] , if the weight gain is a priority for you. It is best to eat a lot of protein, fats and carbohydrates at each meal.

It's also a bad idea, intermittent fasting ^[20] . This is useful to improve for weight loss and health, but it is much more difficult enough calories to eat to gain weight.

Be sure to try at least 3 meals a day, and to add in high-energy snacks, if possible.

Conclusion: to eat the weight gain, eat at least 3 meals a day and make sure a lot of fat, carbohydrates and protein.

Eating a lot of foods rich in energy and the use of sauces, spices and condiments

Again, it is important to eat foods of an ingredient mainly whole.

The problem is that these foods are generally more stable than its processed junk food ^[21] , which makes it difficult to get enough calories.

Due to the many spices ^[22] , sauces and spices can help. The food is tasty, is easier to eat a lot of it.

Also, try to focus on energy-dense foods whenever possible. These are foods that contain a lot of calories in relation to its weight.

Some foods that energy are perfect for weight gain:

• Nuts: almonds ^[23] , nuts ^[24] , macadamia nuts, peanuts ^[25] etc.
• Dried fruits: raisins, dates, prunes and others.
• The rich fat dairy products: whole milk, full-fat yogurt ^[26] , cheese ^[27] , the cream.
• Fats and oils: Extra virgin olive oil ^[28] , and avocado oil.
• Grains: Whole grains like oats ^[29] and brown rice ^[30] .
• Meat: chicken, beef ^[31] , pork ^[32] , the Lamb ^[33] etc. choose fattier cuts.
• Tubers: potatoes ^[34] , sweet potatoes ^[35] and yams.
• The dark chocolate ^[36] , the law ^[37] , Peanut Butter ^[38] , coconut milk, cereal, trail mix.

Many of these foods are abundant, and sometimes may need to force, continue to eat, even if you feel full.

It may be a good idea not to eat a lot of vegetables, whether the weight gain is a priority for you. Simple leaves less room for foods with high energy density.

Eat all the fruit ^[39] is fine, but try to the fruits that do not chew much as required to focus bananas ^[40] .

Conclusion: You can sauces, spices and herbs to add to their food to make it easier to eat more of them. Support your diet foods rich in energy whenever possible.

Lifting heavy weight and improve strength

To ensure that excess calories to the muscles and not only fat cells and is absolutely crucial in order to lift weights.

Go to a gym and a lift 2-4 times a week. Heavy lift and try to increase the weight and volume over time.

If you or if you are completely out of shape again in strength training, then hiring a qualified personal trainer to get started.

You can also visit a health care provider if you have bone problems or any kind of medical problem.

It is probably best to make it easy to take to heart for now. They focus mainly on the weight.

Do some cardio is for the improvement of health and wellness, but in the end not burning all those extra calories that you eat.

Conclusion: It is important to lift weight and improve your strength. This will help you muscle mass and not only to gain fat.

Over 8 tips to gain weight

The combination of high caloric intake intensive strength training are the two main factors to gain weight.

That said, here are some tips to take the weight even faster:

1. Do not drink water before meals. This can fill your stomach and make it more difficult to get enough calories.
2. More often eat. Tap an additional meal or snack if you can, as before bedtime.
3. Drinking milk. Drink all milk ^[41] in order to quench the thirst it is a simple way to get more protein and calories of high quality.
4. Try winner shakes weight. If you really want to fight, then you can try to control weight gain shakes. They are rich in proteins, carbohydrates and calories.
5. Use large plates. Definitely use large plates, if you try to get as many calories as smaller drives people automatically lead to eating less ^[42] .
6. Cream for coffee. This is a simple way to add more calories.
7. Taking creatine. The muscle building supplement creatine monohydrate ^[43] may help you to get a few pounds of muscle.
8. Get quality sleep. Sleep properly is important for building muscle.

Conclusion: There are some other things you can do to gain weight faster. These include drinking milkshakes with weight gain, cream, your coffee and eat more often.

Weight gain can be difficult, and consistency is the key to long-term success

It can be really difficult for some people to gain weight.

That's because your body has a certain number ^[44] in which you feel comfortable weight.

What is trying to pass under their nominal value (weight loss) or higher (weight gain), resists change your body control your hunger levels and metabolic rate.

If you eat more calories and gaining weight, you can expect your body to respond by reducing the appetite and increase your metabolism.

This is mainly mediated by the brain, and the weight of the regulatory hormones such as leptin ^[45] .

So you should expect a certain level of difficulty. In some cases, you can literally have to force yourself to eat in spite of the feeling of luxury.

At the end of the day, change your weight is a marathon, not a sprint. It may take some time, and we must be consistent if you want to succeed in the long term.

References

1. ^{^} underweight (en.wikipedia.org)
2. ^{^} this computer (www.nhlbi.nih.gov)
3. ^{^} sarcopenia (www.webmd.com)
4. ^{^} anorexia nervosa (en.wikipedia.org)
5. ^{^} intolerance to gluten (authoritynutrition.com)
6. ^{^} Soda (authoritynutrition.com)
7. ^{^} belly fat (authoritynutrition.com)
8. ^{^} healthy foods (authoritynutrition.com)
9. ^{^} healthy lifestyle (authoritynutrition.com)
10. ^{^} Calorie Calculator (authoritynutrition.com)
11. ^{^} Cron-o-meter (cronometer.com)
12. ^{^} MyFitnessPal (www.myfitnesspal.com)
13. ^{^} protein (authoritynutrition.com)
14. ^{^} high protein diet (authoritynutrition.com)
15. ^{^} protein-rich foods (authoritynutrition.com)
16. ^{^} whey protein (authoritynutrition.com)
17. ^{^} carbohydrates (authoritynutrition.com)
18. ^{^} lose weight (authoritynutrition.com)
19. ^{^} fatty foods (authoritynutrition.com)
20. ^{^} Intermittent Fasting (authoritynutrition.com)
21. ^{^} processed junk food (authoritynutrition.com)
22. ^{^} spices (authoritynutrition.com)
23. ^{^} almonds (authoritynutrition.com)
24. ^{^} nuts (authoritynutrition.com)
25. ^{^} Peanuts (authoritynutrition.com)
26. ^{^} yogurt (authoritynutrition.com)
27. ^{^} cheese (authoritynutrition.com)
28. ^{^} extra virgin olive oil (authoritynutrition.com)
29. ^{^} oats (authoritynutrition.com)
30. ^{^} Rice (authoritynutrition.com)
31. ^{^} ox (authoritynutrition.com)
32. ^{^} pig (authoritynutrition.com)
33. ^{^} Lamb (authoritynutrition.com)
34. ^{^} Potatoes (authoritynutrition.com)
35. ^{^} batatas (authoritynutrition.com)
36. ^{^} black chocolate (authoritynutrition.com)
37. ^{^} Lawyers (authoritynutrition.com)
38. ^{^} peanut butter (authoritynutrition.com)
39. ^{^} fruits (authoritynutrition.com)
40. ^{^} bananas (authoritynutrition.com)
41. ^{^} milk (authoritynutrition.com)
42. ^{^} eat less (authoritynutrition.com)
43. ^{^} Creatine Monohydrate (examine.com)
44. ^{^} September (wholehealthsource.blogspot.com)
45. ^{^} leptin (authoritynutrition.com)