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Although obesity is one of the biggest health problems in the world, thinness can also pose a threat to your life and you need to distinguish between fitness and thinness, as underweight is defined as a body mass index (BMI) lower than 18.5, depending on the formula for measuring height Against weight.
According to a study published in the Center for Epidemiology Control and Prevention (CDC), underweight is associated with a greater risk of premature death in thin men than women, indicating that being underweight may be more dangerous in terms of long-term indicators, so elimination is not considered. Being thin is a luxury, it should be addressed immediately.
Regulate your drink intake
Studies have shown that drinking water before meals can reduce the amount of calories consumed and aid in weight loss, according to a study we drink in the National Library of Medicine.
On the other hand, abstaining from drinking water 30 minutes before a meal can increase the calories consumed by 8.7%, so it is necessary to limit the intake of drinks before and during meals, and moderate the consumption of foods rich in fiber, because help in loss of appetite. Include high-calorie drinks between meals, such as fruit juices, and you can add good sources of protein such as whole milk, yogurt, or protein powder to add nutritional value to the drink in addition to its calories.
Drinking beverages 30 minutes before a meal can increase calories consumed by 8.7% (networking sites)Food to open the appetite
Certain foods can delay the digestive process and cause a gas-filled stomach, which leads to a feeling of heaviness and fullness, and until the stomach empties and feels comfortable, this false feeling of fullness causes a lack of appetite. .
To get rid of this sensation, types of herbs and spices can help reduce flatulence and improve appetite and can stimulate the production of bile which facilitates the digestion of fats.
Among the most important of these spices are fennel, mint, black pepper, coriander, mint, ginger and cinnamon, as they have a dual role in opening the appetite and getting rid of the feeling of fullness.
As for foods described as healthy or light, they are directly related to unhealthy ingredients and a report published in the Consumer Research Association warns against the consumption of these foods and it is recommended that you review their ingredient lists before purchasing for make sure they do not contain harmful substances.
Ketchup is an ideal choice for opening up your appetite, as is any food containing high fructose corn syrup, as it greatly improves appetite.
Egg white is a good source of protein and, when consumed without the yolks, stimulates the stomach to get hungry faster, because egg yolk contains saturated fat, which takes longer to digest.
Types of herbs and spices can help reduce flatulence and improve appetite (German)A low-fiber diet
Although high-fiber foods are recommended in balanced diets, they slow the digestive process and promote a feeling of satiety for a longer period, and those suffering from thinness are advised to follow a low-fiber diet to help them eat more meals during the daytime hours.
Nutritional Supplements
Many people suffer from a deficiency of vitamins and minerals in the body, such as zinc, thiamine and fish oil, which contribute greatly to reducing appetite. This can be compensated for by eating foods rich in these minerals or by taking them in tablet form, as they increase appetite.
A study also revealed that fish oil and omega-3s are essential in diets, as they stimulate appetite and also help build muscle so that weight gain becomes healthy and not just harmful fats.
Simple tricks to increase calories
You can add calorie-rich ingredients when preparing meals to consume more calories throughout the day.
One way to do this is to cook foods with high calorie ingredients, such as butter, olive oil or whole milk and dairy products.
For example:
45 calories, by cooking eggs with butter.
80 calories by adding whole milk to breakfast cereals instead of water.
80 calories, adding olive oil and avocado to the salad plate.
100 calories, adding sliced apple peanut butter, for a snack.
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