How To Gain Weight: Best Foods You Should Be Eating

Do vitamins cause weight gain?

Read on to find out, especially if you are struggling to gain weight and are currently taking supplements

This article discusses why vitamins are essential, whether you can use vitamins to gain weight, and how to increase your calorie intake

Nutritional needs depend on age, gender, height, weight, physical activity and chronic health conditions

It is best to speak with your doctor and/or nutritionist-dietitian for advice on the best vitamin supplements for your nutritional needs

Vitamins cannot directly increase weight because they contain very few calories1

There is no evidence of a link between vitamins and weight gain or loss

A deficiency can usually cause a loss of appetite, but this does not mean that higher levels of the vitamin will promote weight gain

However, taking a multivitamin increases the likelihood that your body will have all the nutrients it needs to function properly

Nutrients help your metabolism, which in turn directly affects your weight2

For example, vitamin B12 regulates the metabolism of proteins and fats3, it needs B-6 and folates for proper functioning

At the same time, thiamine or vitamin B1 contributes to carbohydrate metabolism4

Your metabolism controls the rate at which your body burns calories, and a healthy metabolism is essential for weight control

If you’re taking multivitamins because you don’t eat healthily, are physically inactive, or follow a restrictive diet, it’s possible that these associated behaviors are causing the weight gain, not the multivitamin

You can find a multivitamin that works for you, but remember that vitamins should complement, not replace, a healthy lifestyle

Importance of vitamins in weight gain

Importance of vitamins in weight gain

Our body metabolizes or breaks down the foods we eat to use them as energy

Energy is used to run processes in the body, such as digestion and respiration, as well as to support our organ systems, such as the nervous and cardiovascular systems

Vitamins are necessary for these energy-releasing metabolic processes

To meet our nutritional needs, we need to get 13 essential vitamins from food

These vitamins are divided into fat-soluble and water-soluble vitamins5

So, what is the role of these vitamins in weight gain?

Generally, weight gain occurs when you consume more calories than you can consistently burn

The main components of food, also known as macronutrients, are responsible for weight gain

Calories are found in macronutrients such as carbohydrates, fats and proteins

Vitamins and minerals, on the other hand, are trace elements that do not contain calories and thus cannot contribute to weight gain

However, with a vitamin deficiency, weight gain can be difficult, as it usually causes loss of appetite

Deficiency of iron, zinc and thiamine can cause loss of appetite6

A blood test can tell you if you are deficient in nutrients, especially iron, zinc and thiamine

The following list contains some excellent sources of these vitamins

If you are deficient in these micronutrients, taking supplements can help restore your appetite and make it easier to consume the calories you need to achieve and maintain a healthy weight

Best vitamins for weight gain in the Philippines

Best vitamins for weight gain in the Philippines

The following are the best commercially available supplements in the Philippines that are usually high in calories and contain vitamins and minerals:

Appeton Weight Gain is a high protein formula clinically proven to help you gain healthy weight

One clinical study7 found that after consuming Appeton Weight Gain 3 times a day in addition to a normal meal for two months, both men and women had an average weight gain of 2 kg

Weight gain increases gradually without side effects!

L-ProteMAX contains L-lysine, L-arginine and glutamic acid

It increases lean muscle mass by stimulating growth hormone

L-lysine promotes lean body mass growth

It causes weight gain as lean mass increases! Its high PER of 31 ensures faster weight gain Easy to digest and absorb (good bioavailability) Whey protein is present

Whey protein is amino acids that are easier to digest and absorb Contains amino acids necessary for tissue growth

It is said to be the ultimate muscle building and weight gain supplement

With 1,250 calories per 2-scoop serving and 50 grams of protein to aid in muscle recovery, this powder is perfect for post-workout and between-meal shakes

SERIOUS MASS gives you the tools you need to reach your weight gain goals

1250 calories per serving to aid in a calorie surplus for weight gain and muscle growth 50 grams of mixed protein per serving to help build and maintain muscle

Meeting your protein needs is crucial for some weight gain to come from muscle252-254 grams of carbohydrates (without added sugar) to help fuel your workouts and replenish glycogen stores 3g of creatine monohydrate supports muscle strength, power and size when combined with high-intensity activities 20 additional vitamins and minerals (including l-glutamine)

NOW® Carbo Gain is an all-natural complex carbohydrate supplement made from maltodextrin, an easily digestible blend of complex carbohydrates derived from corn starch

Maltodextrin contains “glucose polymers,” linked sugar compounds that can be more easily absorbed and used by the body

Glucose polymers are metabolized slowly and continuously, which can help maintain energy levels during endurance training and/or sporting events and support weight gain

Carbo Gain contains almost no protein, fat or fiber and is an excellent source of energy for athletes

Complex Carbohydrate: Carbo Gain is made entirely from maltodextrin, a complex carbohydrate derived from non-GMO corn Pure Maltodextrin: Maltodextrin contains “glucose polymers” which are chains of glucose molecules that are easily digested and absorbed by the body

Used to treat and prevent vitamin and mineral deficiencies

It increases immunity and contains nutrients that help produce energy and have a positive effect on weight

Clusivol Plus (multivitamins + zinc + copper) contains vitamins C, E, copper and zinc

It also contains safe levels of eight (8) B-complex vitamins (B1, B2, B6, B12, biotin, niacinamide, pantothenic acid and folic acid)

In addition to nutritional supplements, there are other ways to gain weight, achieve a normal body mass index (BMI) and maintain an ideal weight

Tips on how to gain weight

Tips on how to gain weight

If you have a poor appetite, ask your doctor if you should have blood tests to see if you have a vitamin deficiency

It is also possible that something is happening in your body that forces you to expend more energy while resting

Cancer8, congestive heart failure9 and diabetes10 can cause you to burn more calories, putting you at risk of losing weight

The best way to gain weight in a healthy way is to consume more calories than you expend by eating a variety of nutrient-dense healthy foods

Although processed foods are high in calories, they do not have the health benefits or nutritional value associated with whole, natural foods

It is recommended to increase your calorie intake by eating three meals a day and two to three high-calorie snacks11

When eating, consume protein and fat sources first, then fiber-rich foods such as raw fruits and vegetables

Eating last first will make you feel full faster, leaving less room for energy-rich foods

You may also want to add calorie boosters to your meals

Good calorie boosters include avocado oil, spreads like butter, cream cheese, avocado, hummus, and peanut butter; and food ingredients you can mix into your food, such as granola, oats, flaxseeds, cheese, mayonnaise, and whole milk

Other strategies to help you gain weight include:

This can fill your stomach and make it difficult to consume enough calories Consume milk

To quench your thirst, it is recommended to drink whole milk, as it contains more high-quality protein and calories Use larger plates

If you want to consume more calories, use larger plates, as smaller plates can cause people to eat less

It’s an easy way to increase your calorie count Consider creatine

Creatine monohydrate, a muscle-building supplement, can help you gain a few pounds of muscle mass Get enough rest

Smokers tend to weigh less than non-smokers, and frequent quitting can lead to weight gain

Due to the limited regulation of vitamin supplements, it’s not always clear which ones are high quality or which ones are a waste of your money or potentially dangerous

However, it is best to consult your doctor to avoid contraindications with your health condition

Multivitamins are a great place to start if you are new to supplements

A well-formulated, comprehensive multivitamin provides most of your daily essential vitamins and minerals in a single dose

Some multivitamins on the market may skimp on vitamins and minerals that you are deficient in exact amounts

Individual vitamins, on the other hand, give you and your doctor complete control over your supplement routine, allowing you to design and personalize your vitamin regimen based on your problem areas of nutritional deficiency and functional health support areas

But for convenience, you may want to consider taking a multivitamin to ensure overall nutrient adequacy

Vitamin C supplementation is not recommended if you have thalassemia, G6PD deficiency, sickle cell anemia, or hemochromatosis

During pregnancy, women’s absorption of certain nutrients increases, which can help achieve adequate nutrient levels

Several nutrients, including vitamins A, B1, B2, C and D, need to be consumed in higher amounts during pregnancy12

At the same time, nursing mothers need even more nutrients than pregnant women

During breastfeeding, a larger amount of the above-mentioned vitamins, as well as vitamins B3 and B1213, is necessary

With the exception of vitamin D, adequate levels of these vitamins can be achieved through a healthy and varied diet

Breastfeeding women, like pregnant women, need a daily vitamin D supplement

If you are pregnant, breastfeeding14 or taking medication, it is best to consult your doctor before starting a micronutrient supplement

Retrieved August 26, 2022, from https://wwwhsphharvardedu/nutritionsource/vitamins/Major, G, Doucet, E, Jacqmain, M, St-Onge, M, Bouchard, C, & Tremblay, A

Multivitamins and dietary supplements, body weight and appetite: results of a cross-sectional and randomized, double-blind, placebo-controlled trial

Effects of vitamin B12 on protein and nucleic acid synthesis in the liver

Effect of thiamine (vitamin B1) on carbohydrate metabolism at rest and during exercise

What is the difference between fat-soluble and water-soluble vitamins?

Retrieved August 26, 2022, from https://wwwverywellhealthcom/fat-vs-water-soluble-998218Micronutrient Deficiency

Retrieved August 26, 2022 from https://wwwsciencedirectcom/topics/agricultural-and-biological-sciences/micronutrient-deficiencyAppeton offers a solution to achieving a healthy weight

Retrieved August 26, 2022, from https://wwwtheborneopostcom/2013/03/27/appeton-offers-solution-for-healthy-weight/Weight loss

Retrieved August 26, 2022, from https://wwwcancerresearchukorg/about-cancer/coping/physically/diet-problems/types/weight-lossSong, E, Lee, Y, Moser, D, Dekker, R , Kang, S and Lennie, T

Association of unintentional weight loss with free survival in patients with heart disease

doi: 101097/jcn0b013e3182a46ba82 prevention of type 2 diabetes

Retrieved August 26, 2022, from https://wwwniddknihgov/health-information/diabetes/overview/preventing-type-2-diabetesGunnars, K

How many times a day should you eat?

Retrieved August 26, 2022, from https://wwwhealthlinecom/nutrition/how-many-meals-per-dayAbdullah, M, Jamil, R, & Attia, F

Vitamin C (ascorbic acid)

Retrieved August 26, 2022, from https://wwwncbinlmnihgov/books/NBK499877/Garcia, E, Ventura, M, & Dayco, L


Retrieved August 26, 2022, from https://wwwunilabcomph/articles/nutritional-needs-for-the-pregnant-and-lactating Vitamins and nutritional supplements during pregnancy

Retrieved August 26, 2022, from https://wwwpregnancybirthbabyorgau/vitamins-and-supplements-during-pregnancy

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