Ultra thinness is often a source of complexes and exposes to health problems. When one is concerned, it is better to try to find a “normal” body mass index, that is to say higher than 18.5. To achieve this, the recipe is simple: increase energy intake, while maintaining balanced menus. Doctissimo gives you examples of suitable menus to how to gain weight for men in 10 days
- Step 1: Take stock of your spontaneous contributions
- Step 2: Increase your contributions gradually
- Step 3: stabilize your fitness weight
Whatever the reason for being too thin, to how to gain weight for men in 10 days, you have to increase your caloric intake. In case of constitutional thinness , the energy requirement is particularly high, you will probably need to eat more than what is recommended for people of “normal” stature to take pounds and then keep them. If you have lost weight due to lack of appetite or following a diet, it is possible that the return to the recommended caloric intake for your age and your sex is enough to find a weight of form. Be that as it may, the increase in calorie intake should not be at the expense of balance. Even if you have pounds to take, for your health, it is important, according to the recommendations of the National Health Nutrition Program, not to abuse foods that are very sweet, very oily or very salty 1 .
Step 1: Take stock of your spontaneous contributions
You will find below balanced balanced menus, corresponding to the recommended average energy intake: 2,000 kcal per day for a woman under 60, 2,500 kcal for a man 2 .
If you think to eat less , your goal will be to gradually achieve these contributions, which may take several weeks, so as not to disgust you and digest the meals. Eat seated, take enough time to chew food, do not drink more than two glasses during meals, do not hesitate to shift desserts an hour or two in case you feel very quickly satiated. If the recovery of how to gain weight for men in 10 days obtained is satisfactory, it will be enough to stick to these menus to maintain your how to gain weight for men in 10 days of form. If not, continue to increase your energy intake (see step 2).
If you think you are eating the recommended intake , go to Step 2.
A BALANCED DAY OF MENUS AT 2,000 KCAL FOR A WOMAN
Coffee, tea or infusion
80 g bread (the equivalent of 1/3 baguette) + 1 teaspoon of butter or 60 g of breakfast cereals
15 cl of milk or 1 yogurt or 1 ramekin of cottage cheese
Snack in the morning:
- 1 fresh seasonal fruit or 1 ramekin stew or 3 dried fruits
- Lunch :
- 100 g of meat or fish or 2 eggs: cooking with 1 teaspoon of rapeseed or olive oil
- 5 tablespoons of vegetables with 1 knob of butter or 1 teaspoon of walnut or olive oil
- 5 tablespoons of starchy foods (pasta, rice, potatoes …) with 1 knob of butter or 1 teaspoon of walnut or olive oil
- 1 fruit yogurt or 1 dessert cream
- 1 fresh seasonal fruit or 1 ramekin stew