Melarossa diet for weight gain: what it is, foods to introduce and menu examples

Melarossa diet for weight gain: what it is, foods to introduce and menu examples. What is a good menu for gaining weight? What is the 2 meals a day diet for weight gain? What is the best breakfast for weight gain? as well as answers to questions; muscle gain diet plan, breakfast calories for weight gain, how to gain weight, free diet plan for weight gain, diet to gain weight, weight gain shake, how to get fat You can find all the details about it in the continuation of our article.

Melarossa Diet for Weight Gain

Contrary to what you might imagine, the fattening diet is not about increasing your fat consumption because, if you did, you might have health problems (cardiovascular diseases, cholesterol or hypertension) in the long run.

Gaining weight requires a healthy, balanced diet. On a daily basis, the calorie intake must respect these proportions among the nutrients: about 50 per cent carbohydrates, 20 per cent protein, 25 per cent fat and the rest in vitamins, fibres and minerals as in the slimming diet. The difference from the slimming diet is that the calories and nutrients increase in proportion.

Being too thin can be as psychologically frustrating as being overweight. And, just like being overweight, it can hide health problems that are worth discovering and investigating.

The principle, in fact, is the same: at the basis of a weight that is not right for you, there is often a bad dietary education, and to regain balance, you must learn to love yourself more and eat better.

We talked about this with Luca Piretta, nutritionist of SISA (Italian Society of Food Science).

Fattening diet: what is it?

The fattening or high-calorie diet consists of increasing the number of calories to be introduced daily.
The aim of the weight gain diet is to gradually gain fat mass but also muscle mass. Normally, the body stores energy reserves that it draws on when needed.

On the other hand, in the fattening diet, the available resources in terms of calories in the body are increased. Thus, by adopting this diet plan, you give the possibility to your body to introduce more calories than it burns.

How to tell if you are underweight?

The most frequently used parameter to define thinness is the weight-to-height ratio, or body mass index. The Body Mass Index (BMI or BMI) is a parameter used to determine whether your weight is within the normal range. When this index is below 18.5, according to WHO criteria we are underweight and the risk of disease increases.

In these cases, it is useful to undergo a weight-loss diet, which sometimes should be started even earlier if the rate of weight loss is rapid.

Why go on a fattening diet?

There are various reasons for going on a high-calorie diet.

It may be because you have a fast metabolism. The body burns the calories consumed very quickly and cannot store any fat reserves, so you are underweight.

This can also happen to people who exercise a lot and eat too little.

The fattening diet is also suitable for regaining a few kilos after an intestinal flu, for those with a stomach ulcer or a hormonal imbalance, such as hyperthyroidism, for example.

The weight loss diet is also recommended for those who have lost kilos and find themselves underweight as a result of:

Depression.
Nervous tiredness.
Intense stress.

When is it necessary to put on weight?

It is usually necessary to put on weight if the following conditions are present:

You are actually underweight, with a BMI or BMI < 17-18.
You are normal weight (BMI or BMI 18.5-24.9) but you see yourself as too thin.
The second option, where a distorted perception of thinness is present, stems more from a dissatisfaction with one’s body, in particular with certain specific parts, such as the breasts and buttocks for women, or the width of the shoulders and chest, arms and calves for men.

However, this is a purely aesthetic issue, so a high-calorie or fattening diet would not be justified. Perhaps targeted sporting activity may help more.

It is more in old age that people with low weight can have health problems, especially they are more at risk of fracture, since fat and muscle tissue are insufficient to act as protection for the skeletal system.

However, the most common condition for which a fattening diet is indicated is excessive thinness, due to a family history or illness or disease, resulting in weight loss that may lead to nutritional deficiencies. Or, because you are recovering from an illness or surgery and want to regain weight to increase physical strength.

Foods to include in the weight-loss diet

Generally speaking, there are foods that, by virtue of their higher caloric intake, can be helpful in gaining weight.

There are higher-calorie foods that must be taken advantage of (mature cheeses, EVO oil, bread, pasta), but one must never lose sight of the fact that a good diet must take into account a balance of nutrients and, in order to be healthy, must not leave out fruit and vegetables.

Here are some rules for gaining weight in a healthy way:

Bread or pasta at every meal.
Meat or fish or eggs or legumes: 1 or 2 times a day.
Dairy products: 1 time a day.
Fruit and vegetables: 5 portions a day.
1.5/2 litres of water a day.

Melarossa personalised weight-loss diet

Individual needs vary with age, gender, psyche, physical activity, work and organisational rhythms, personal tastes and social habits. It is essential that diets are tailored to the individual’s needs to avoid the risk of imbalances.

One and the same diet, if it does not take into account all these variables, can make someone lose weight and perhaps another person gain weight.

How to put on weight
But what is the right pace for gaining weight? Gaining weight can be more difficult than losing weight.

This is because people almost always get overweight through bad behavioural habits, so with proper education and the injection of good motivation, the pace of weight loss can be more easily modulated.

Unfortunately, excessive loss of metabolically active muscle mass is never 100 per cent recoverable. In this sense, sport can help to increase muscle mass, at least to a certain extent.

What is the purpose of dieting for weight loss and diseases

When involuntary weight loss (weight loss) of more than 4-5 kg occurs or, in people who are already thin, 5% of their body weight in a few months, it is a good idea to seek medical advice, especially if other symptoms are also associated.

It is called involuntary weight loss precisely because the person has not been on a diet, has not voluntarily reduced food intake, and has basically done nothing to lose weight.

However, losing weight without a specific reason does not necessarily mean that one is ill. Severe stress, trauma, states of anxiety or depression can also cause weight loss.

It is always the doctor who will assess the situation with in-depth diagnostics to find out whether there is a precise cause for the weight loss.

Diseases and weight loss

Among the various illnesses that can induce sudden and involuntary weight loss are:

Digestive disorders (e.g. Crohn’s disease).
Food intolerances (e.g. coeliac disease).
Gastric ulcers.
Hepatitis.
Malabsorption diseases (i.e. hindering the absorption of nutrients by the digestive system).
Diabetes.
Renal failure.
Rheumatoid arthritis.
Pharmacological therapies with specific drugs.
Thyroid problems.
Tumours.
Chronic infections (e.g. HIV).
Drug taking, alcohol abuse, laxatives and smoking.

Most of the time, the first thing people think of for sudden weight loss is that they have a tumour. However, neoplasms do not always start with weight loss, i.e. the two are not necessarily associated. Some studies, in fact, have shown that the probability of having a tumour in those who have lost weight involuntarily is not very high.

The fattening diet therefore serves to compensate for physiological or pathological situations (sometimes also psychological) that, for various reasons, lead to underweight.

These are cases in which the fattening diet is beneficial for health, since weighing too little can weaken the immune system. Or a lack of or reduced intake of macro- and micronutrients to the body can lead to nutritional deficiencies, jeopardising the proper functioning of organs and systems.

Insufficient calcium or vitamin D intake, for example, can weaken the skeletal system with the risk of osteoporosis, just as iron deficiency can cause anaemia.

Furthermore, consuming an insufficient amount of calories every day can cause:

Hair loss and skin disorders.
Infertility.
Risk of eating disorders.
Increased risk of infection, etc.

Gaining weight in all these cases is therefore important, but so is doing so safely.

Gaining weight: help from supplements
In some cases it may be useful to combine the diet with supplements, but always on the advice of the doctor, who will also have to choose which ones to use according to the circumstances.

Supplements are not all the same and one should not fall into the error that they are enough to solve the problem of thinness.