Tips para subir de peso de una manera saludable

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Trucos para engordar

 

La mayoría de las veces nos cuesta engordar porque nuestro metabolismo esta más acelerado que el del resto de personas. Así que debemos tener en cuenta este factor para poder lograr ganar peso.

Limitar el ejercicio aeróbico: Ejercicio aeróbico es aquel en el cual el esfuerzo es moderado, y nos permite mantener una intensidad constante y prolongada en el tiempo, sin forzar nuestro sistema cardiovascular. Es decir…correr durante más de 30 minutos a un paso constante y con nuestra respiración controlada. Con esto que conseguimos? Perder peso y mejorar nuestra resistencia. El problema es que para quienes perdemos peso con facilidad, este tipo de ejercicios nos adelgaza rápidamente. Así que te recomiendo que no corras más de dos veces a la semana. Luego puedes complementarlo con ejercicios de tonificación o potencia, para seguir trabajando el cuerpo y que no se vea afectada tu forma física.

Dejar de fumar: Si eres fumador o fumadora, debes saber que la nicotina acelera tu metabolismo. Si quieres engordar, solo con eliminar este habito tóxico de tu vida, puedes conseguirlo. Sin contar todo lo que ganarías en salud!

Acompaña el desayuno y la merienda con un batido hipercalórico: Para engordar debes consumir más calorias. Pero es importante que lo hagas de forma inteligente. Sin que lo notes! Por eso, añadir a tus desayunos un zumo o batido que contenga muchas calorias te puede ser de mucha ayuda. Te lo tomas en un minuto y equivale a todo un desayuno completo. El batido puede ser similar a el que he publicado para entrenar (Batido para antes de entrenar) Debe contener frutos secos, plátano o mango, avena,…etc.

Desayuna cereales y frutos deshidratados: Los cereales son ricos en calorías y muy saludables. Para ir alternando puedes también añadir a tu dieta pan tostado con aceite de oliva. Por otra parte las frutas deshidratadas como las ciruelas pasas, orejones o higos secos, te aportan muchas calorías y son una muy buena fuente de fibra. Así que si desayunas cereales, los frutos deshidratados y encima un batido…a la vista no parece tanto, pero esta cargado de kcal!!

Puré de patatas: Si haces puré, que ya de por si ayuda a engordar por la cantidad de hidratos de carbono que contiene, añádele siempre aceite de oliva y leche. Con esto consigues un plato más potente sin que cambie su aspecto, gusto o tamaño.

Come cada 3-4h: No dejes pasar más de 4h entre una ingesta y otra. Tu cuerpo necesita de alimentos frecuentemente y si no los obtiene, utiliza la reserva.. y te hace adelgazar. No le des esa opción.

Francisca Lachapele enciende las redes con fotos en bikini

Zumo de frutas: Debemos tomar dos litros de agua al día. Puedes sustituir un litro de agua y añadir un litro de zumo de frutas natural. Un zumo de naranja natural te aportará unas 500 kcal al día más. No esta nada mal! Encima tendrás cubierta tus necesidades diarias de vitamina C.

Frutos secos: Los frutos secos son unos antioxidantes muy buenos y nos aportan mucha energía. Son muy calóricos y te irán bien para ganar peso. Además te ayudarán a evitar la anemia (son muy ricos en hierro y fósforo) y  fortalecer tus huesos (tienen mas calcio que la leche).

Cuidado con las bebidas estimulantes: El exceso de café, té, mate, guaraná, etc.. acelera tu metabolismo y te hará perder peso más rápido.

Carbohidratos en todas las comidas: tus comidas siempre deben tener hidratos de carbono de asimilación lenta (pasta, arroz, pan, patatas,…) Si solo consumes proteinas y ensaladas.. no engordarás.

Nada de picantes: Evita las comidas aderezadas con picantes. Estos aceleran el metabolismo.

Añade queso a tus tortillas: Si haces un omelette o tortilla francesa, añádele alguna variedad de queso graso. No se notará demasiado, pero es una manera de darle mucha más consistencia y sobre todo calorías! El huevo es un alimento muy completo y puedes comerlo a diario. Lo de que aumenta los niveles de colesterol malo… no hay evidencia. De hecho ahora hay estudios que sugieren que podría incluso tener un efecto protector contra enfermedades coronarias.

Come despacio: Si masticas bien los alimentos y comes despacio, estos se asimilan mejor en tu organismo y te aportan más nutrientes y energía.

Aceites en tus verduras: Debes seguir consumiendo verduras. Son fundamentales en una dieta equilibrada, pero puedes mezclarlas o gratinarlas con queso. Siempre que puedas usa un aceite de oliva extra virgen AOEV. También puedes usar nata o mantequilla pero en menor medida.

Para denuncias ciudadanas contáctenos vía WhatsApp ➦ 8092736774

Publicado por➦ MF

Fuente➦ Tu Salud

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