Minds Weapon

Do fruits gain weight? , Bananas, Mango, Coconut pulp, Dried fruits, Tips for gaining weight , Eating protein, Eating more often, healthy calories

Do fruits gain weight?

Weight gain is necessary for those whose weight is less than normal, or for those who aim to increase their muscle mass , and in general, consuming more calories than those burned by the body leads to an increase in weight, with the need to be aware that the calories needed to consume them differ from one person to another. If you try to gain weight, you can choose foods high in calories, to provide the necessary energy and help build muscle mass. But without being a cause of the accumulation of unhealthy fats in the body, such as foods high in sugars such as sweets, and fats, especially when they are consumed in excess, and these foods are called the same empty calories ; They contain high calories in exchange for their low content of nutrients . Fruits and their natural juices are among the nutrient-rich foods that can be added to the diet for the purpose of weight gain. The following points detail some types of fruits that eat in a correct way and in an appropriate amount helps in gaining weight in a healthy way:

Bananas: Although there is no conclusive evidence that bananas in themselves increase or decrease weight, the same is the case with all foods, but this is due to the number of calories that a person eats, and those that his body burns, but bananas are among the options. Good for weight gain , as it is a rich source of carbohydrates and calories, and contains many nutrients. A medium-sized banana weighing approximately 118 grams contains 105 calories, 1 gram of protein, 0.4 grams of fat, 27 grams of carbohydrates, 3 grams of fiber, 26% and 13% of the daily requirement for each vitamin B6 and manganese respectively, and bananas can be added to oat flakes, or to other foods high in calories, such as: butter of various nuts, or whole milk. To help gain weight.

Mango: Mango or mango is one of the delicious sweet fruits, and it is a good source of calories, most of which are carbohydrates , and one cup, or about 165 grams of them, contains 99 calories, 1.4 grams of protein, 0.6 grams Of fat, 25 grams of carbohydrates, 3 grams of fiber, and it covers 67% of the daily need for vitamin C, and 18% of the daily need for vitamin B9 or folate, in addition to that, it is a good source of copper, and other B vitamins, And vitamin A and vitamin E, it can be added to juices, sauces, and salads, and it can also be mixed with high-calorie ingredients, such as: nuts and coconut , in order to gain weight.

Coconut pulp: It is considered a high- fat , high- calorie fruit , as 28 grams of it contains 99 calories and 9.4 grams of fat. As we mentioned earlier, its contribution to weight gain depends on the calories it needs. Body, and calories intake from it.

Dried fruits: Dried fruits contain calories that are good for the health of the body, and due to their small size compared to fresh fruits, it is easy to get a lot of calories when eating them, which helps in weight gain, and they can be eaten as a snack, or added to salads, or breakfast cereals ,Examples include:

1- Dried apricots: apricots have a yellow color, and can be eaten fresh or dried, and one serving of dried apricots, weighing 28 grams, contains 67 calories, 0.8 grams of protein, 0.1 grams of fat, 18 grams of carbohydrates, and 2 grams Of fiber, and covers 6% of the daily need for vitamin A, and 8% of the daily need for vitamin E, and can be consumed with the aim of gaining weight when mixed with nuts and cheese, as they are good sources of calories, fats and other foods, and it is worth noting that it contains three pigments Vegan that supports eye health; These are beta-carotene , lutein , and zeaxanthin .

2- Dried figs: The figs are a fruit known for a simple sweet taste, and they can be eaten fresh or dried, and one serving, or 28 grams, contains 70 calories, one gram of protein, 0.3 grams of fat, and 18 grams of carbohydrates, And 3 grams of fiber, 4% of the daily need for potassium, and 3.5% of the daily need for calcium, and dried figs can be eaten alone or added to oats , yogurt, salads and other foods.

3- Dates: Dates are one of the sources rich in calories, as 100 grams of it contain 277 calories, and it is rich in sugars, which contributes to weight gain if eaten in appropriate quantities, and it also contains fiber and vitamins, such as: vitamins B and vitamin A , Vitamin K, and many essential minerals, such as: calcium, iron, phosphorous , sodium , and other minerals, and it should be noted that consuming 100 grams of dates covers more than 15% of the daily requirement for these minerals.

4- Raisins: Raisins are produced from drying grapes, and therefore the nutritional value of the two is similar, with some differences resulting from drying , for example levels of vitamin C decrease significantly during the drying process, and it should be noted that adding raisins to the diet increases the calories consumed. A serving of 40-50 grams of raisins contains 129 calories, 28.03 grams of sugar, 1.42 grams of protein, 0.11 grams of fat, 34.11 grams of carbohydrates and 1.9 grams of fiber. , And many vitamins and minerals.

5- Dried peaches or prunes: Despite the low fat content of dried plums, which constitute only 0.2 grams, they are a rich source of calories and sugars, which helps in weight gain. Each 47.5 grams contains 115 calories, 18 grams of sugars and 30.5 grams of carbohydrates.

Tips for gaining weight

There are some tips that help in gaining weight in a healthy and safe way, including the following:

Eating protein : Protein is one of the most important nutrients for gaining weight in a healthy way, although it may lead to a feeling of satiety and fullness, which can reduce the feeling of hunger, and lead to a significant decrease in appetite , which makes it difficult to consume in large quantities, but a study published in In the Journal of the American Medical Association in 2012, people who ate higher amounts than the daily requirement from a high-protein diet or a normal protein-containing diet had more muscle mass compared to those who ate a low-protein diet.

It is recommended to consume between 1.5-2.2 grams of protein per kilogram of body weight. Meat, fish, eggs, many dairy products, legumes and nuts are protein-rich foods. Protein supplements such as whey may be beneficial. Also, if the person is unable to eat enough protein from food in order to gain weight.

Eating more often : People with low weight often feel full faster than others, so they should eat between 5-6 small meals during the day instead of one or two large meals.

Avoid drinking fluids before meals: Most people find that drinking fluids before meals reduces their appetite, and therefore it may be better to drink high-calorie drinks with a main meal or snack, or drink them about half an hour after meals.

Choosing foods with nutritional density: Instead of eating fast food and empty calories foods , you can eat foods rich in nutrients, such as protein-rich meat that helps build muscle, or carbohydrates, such as rice Brown and other whole grains, and this applies to drinks as well, for example, you can choose milk and juices that contain good calories instead of tea, coffee and other drinks.

Adding healthy calories: This addition does not require a major change in the diet, and can be achieved by decorating one of the dishes with nuts or seeds. Like almonds , sunflower seeds, or by adding cheese, fruit, or whole grains.

Weight training exercise: as the commitment to weight training exercises three times a week, is essential for healthy weight gain, as it helps to gain and maintain lean muscle mass. Those who practice these exercises continuously pay attention to the calories consumed to ensure that the body is provided with adequate energy needed to build muscle.

Get enough sleep: Sleep provides enough time for the body to rebuild muscles and store them in a correct manner, instead of just converting food into fat.

An overview of the fruit and its benefits

Fruits are a rich source of vitamins, essential minerals , and fiber. They also provide a wide range of antioxidants, such as flavonoid. Fruits are characterized by a high nutrient density. That is, they contain good amounts of vitamins and minerals, compared to their low calorie content, and it is recommended to introduce different types of fruits to the diet. As it is associated with reducing the risk of developing chronic diseases; Heart disease, cancer , infections, and diabetes, in addition to improving bowel function.

The amount of fruit that the body needs to eat daily depends on age, gender, and level of physical activity , and the daily recommended amount ranges from one to one and a half cups for children, and one and a half to two cups for adolescents and adults, while people need higher quantities than that in case of increased activity Physical they have.