Whether you want to lose or gain weight, you always find the same basic principle that relates the same two factors: calorie intake/energy expenditure. But how can a man or a woman gain weight when they have a bird’s appetite? Which vitamins should you choose to gain weight without endangering your health? In which foods do we find these vitamins? You will find the answers to these questions in this section.
Why do you want to put on weight?
While the majority of people are looking for ways to lose weight, what can motivate a person to want to gain weight? There are many reasons. They may be medical (a body mass index below 18.5), aesthetic (the desire to accentuate curves), or to optimize muscle strength (muscle mass gain). While staying slim is a major challenge, gaining a few pounds is not as simple as you might think because it is not enough to devour just anything in large quantities, the diet must remain balanced to avoid compromising one’s health.
Which vitamins contribute to weight gain?
Even when following a high-calorie diet, many people find it difficult, mainly due to a lack of appetite, to eat more to gain a little weight to reach the weight they consider reasonable. They must, therefore, resort to solutions to promote weight gain, such as the consumption of targeted vitamins, which show conclusive results.
However, it should be noted that it is not the vitamin itself that increases caloric intake and consequently the number of kilos. The consumption of vitamins is rather aimed at whetting the appetite, which encourages people to eat more and to make up for dietary deficiencies that can lead to weight loss.
Certain vitamins or groups of vitamins are particularly effective in weight-loss diets, such as vitamins A, C, E, B vitamins, folic acid, and niacin. They are available in pharmacies in capsule form but are also present in the daily diet, albeit in lower concentrations
What foods contain vitamins that contribute to weight gain?
Fruits and vegetables
They are certainly low in energy, but they are full of potassium and vitamins A, C, and E, which are reputed to be excellent for increasing the appetite.
Meat and Poultry
Their proteins promote muscle mass gain. Meat and poultry are some of the best sources of vitamins B6 and B12 and zinc, essential micronutrients for the synthesis of body proteins. Chicken is food particularly rich in proteins and vitamins of the B group in particular.
Cheese (hard cheese)
Like meats and poultry, cheeses are useful for building muscle mass. They contain slow protein and micronutrients necessary for protein syntheses, such as calcium, zinc, and vitamin B9.
The considerable number of calories provided by good fats and proteins makes peanut butter the ideal food for gaining muscle mass.
Fish and seafood
Also, high protein to promote the proper development of muscle mass, fish, especially fatty fish, is an excellent source of vitamins D and B6 involved in protein synthesis.
Bread and starchy foods
Bread and starchy foods are rich in group B3 vitamins and minerals, especially whole and semi-finished products. They also provide the energy necessary for the synthesis of muscular proteins.
Its lipids and the high number of calories they provide make eggs the perfect food for those who want to gain weight. The protein it contains contributes to good muscle growth and vitamins A, D, E, and those of the B group help to stimulate the appetite.
Also read: How to gain weight with dried fruits?