To gain weight you have to consume more calories than the body consumes on a daily basis, but it is important to note that no food causes weight gain due to its consumption, what generates weight gain is the excessive consumption of some food .
That said, the Mejor con Salud portal revealed that the five foods that make you gain weight the most are:
1. French fries.
2. Soft drinks.
4. White bread.
On the other hand, Medline Plus, the United States National Library of Medicine revealed that a healthy diet includes:
- At least 400 g (that is, five servings) of fruits and vegetables a day.
- Eat lean meats, poultry, fish, peas, and low-fat dairy products.
- Drink a lot of water: daily consumption of this liquid is different for men and women, since there are differences between the intake, but in general, most men need about 13 cups of liquid per day and most women need about nine .
- Limit salt: salt intake should be kept below 5 grams per day (equivalent to less than 2 g of sodium per day).
- Limit sugar: free sugar intake should be limited to less than 10% of total caloric intake, but for greatest benefit it is recommended to reduce its intake to less than 5% of total caloric intake.
- Drink alcohol in moderation: For healthy adults, this means up to one drink per day for women of all ages and for men 65 and older, and up to two drinks per day for men under 65.
- Limit saturated fats: Saturated fats are the “bad” kind and are found in meat and other animal products, such as butter, cheese, and all milk except skim. They are solid at room temperature. Saturated fats are also found in liquid form in palm and coconut oils, which are often used in bakery products available at the supermarket.
- Limit trans fats: Trans fats are the worst type of dietary fat, and are found naturally in small amounts in some animal products like red meat, cheese, and whole milk. They are of synthetic origin, which makes liquid oils become solid. They can be found in margarine and certain snack foods you buy at the grocery store or restaurant, in baked goods, and in chips. If it says “hydrogenated” or “partially hydrogenated” oils on an ingredient list, the food contains trans fat, even if the Nutrition Facts label says “0 grams.”
In fact, the World Health Organization (WHO) indicates that less than 30% of daily caloric intake should come from fat and suggested reducing saturated fat intake to less than 10% of total caloric intake, and the of trans fats to less than 1%.
Additionally, it is important to note that according to the WHO, a healthy diet helps protect people from malnutrition in all its forms, as well as from non-communicable diseases, including diabetes, heart disease, stroke and cancer.
In any case, the information given above in no way replaces medical advice and therefore the first thing to do is consult a health expert so that he or she can guide the process and indicate what is most appropriate for each person. .