How to Increase Weight Fast With 5 Types of Nutrition

Gaining weight fast with 5 types of nutrition - The appearance that you feel is less attractive, not only due to obesity or overweight, but under weight or minimal body weight, is also one of the appearance disorders that you may not be aware of. Therefore, for those who have minimal body weight, they will definitely try to increase or increase their weight until they reach their ideal size.

However, to gain weight, what can be imagined is increasing or increasing the portion of fat consumption, although in fact weight gain with the right nutrition is a better action. How are tips and tips on how to gain weight with the right nutrition that can be taken into consideration.

How to Increase Weight Fast With 5 Types of Nutrition
5 Types Of Nutrients To Gain Weight Fast

Here I will share some tips on how to gain weight with proper nutrition as processed from various sources.

1. AKG

RDA or Nutritional Adequacy Rate, is an index that states the amount of need for several types of important nutrients that must be fulfilled every day. According to a nutrition and body health practitioner, it is said that the RDA actually varies from person to person based on gender, age, body weight and height. Still according to the same source, it is said that fulfilling the daily RDA will help get the ideal body weight, so that weight gain will be obtained gradually. The amount of the RDA based on energy or calorie needs is 2150kcal with a reserve of 2500kcal, while the protein requirement is 46.2gram with a reserve of 55gram.

2. Body Mass Index

Calculate the amount of BMI or body mass index by calculating the amount of body weight (kg) divided by the square of height (m). If the count results are less than 18.5, then try to gain weight until you get a BMI between 18.5 and 22.9. Weight gain is done by increasing the intake of foods that contain lots of carbohydrates, protein and fat with the total calorie value according to the previous RDA.

3. Carbohydrate intake

The right intake of carbohydrates is one way to gain weight with the right nutrition.  According to the nutrition research journal, it is said that the fulfillment of daily carbohydrates of 2.4 grams / kg / day should be done by consuming foods high in carbohydrates such as wheat, white rice, sweet potatoes or potatoes. Fulfill the sufficiency within the reasonable limit of 2700kcal per day. Fulfilling sufficient carbohydrate needs can be done by increasing the portion of food, both in quality and quantity.

4. Protein

Also fulfill the daily protein adequacy in the range of 0.8 gram / kgBB / day to meet the recommended energy reserves, which is in the range of 900 kcal per day. Carbohydrates and protein have the same energy content, which is in the range of 4cal / gram. However, according to one nutrition practitioner, it is recommended that the fulfillment of protein needs from vegetable and animal protein should be adjusted to a 3: 1 ratio.

5. Fat

Fulfilling daily fat intake is also one way to gain weight with proper nutrition. According to a nutrition practitioner, it is said that ideally the fulfillment of daily fat needs is in the range of 0.4 grams / kgBW / day while still paying attention to the calorie needs of 900 kcal per day. Still according to the same source, it is said that ideally the fulfillment of daily vegetable fat needs should be increased compared to animal fat with a ratio of 4:1 so that there is no risk of causing an increase in harmful cholesterol levels in the blood.

Those are some Ways to Increase Weight Fast with 5 Types of Nutrition that can be taken into consideration. Do not forget to also meet the intake of essential micronutrients such as vitamins and minerals so that the body's metabolic processes are maintained in optimal conditions. Good luck and hopefully useful.

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