Diet, the most common word that is on fat people’s minds, a word that may cost the world billions just to be delicate.
Diet is not for a regime, it is referred to an “eating system” to lose or gain weight.
But, we will not talk about that diet that will make you burn calories, however, we will talk about the opposite diet, how?
Some people (who I’m one of them) hear many times some annoying words as fat people, but in the opposite direction, for example: “look how thin you are”, “you are going to disappear”, “please girl eat something”, “do you know anything about food?” …blah blah blah blah.
Also, we face some looking problems, with clothes or with our body shape.
Fat people want to be thin, while thin people want to be fat, but all hope to get the delicate body.
That’s why we need to talk about 3000 calorie diet for thin people. Yes, it is a diet for us. We can call it an opposite diet, positive diet, in an acrimonious way, what fat people save in their diet we take it.
But let’s go see why are we still thin although we eat?
How and why will we do that diet?!
The main top reason, which leads to being thin, is a genetic or medical condition that makes it hard to gain weight as it hard to some people to lose.
It isn’t about eating more calories it is about how to choose the right food to gain weight healthfully.
A 3000 calorie diet is an eating plan that helps to gain weight.
Everyone has to eat 3 meals; per day breakfast, lunch and dinner. So, simply every meal has to include 1000 calories including snacks (750 calories of the meal and 250 calories of snacks).
Each meal and snack has to include fruits, vegetables, grains, protein foods and dairy as possible.
To ensure that you meet your daily vitamin and mineral needs, we can eat all of that without feeling too full by adding nutrient-rich, calorie-dense foods, such as nuts, dried fruit, olive oil, avocados or cheese to our meal.
3000 calorie diet meal plan:
Why don’t we start our day with a high-calorie meal in a healthy way?
I recommend having one cup of oatmeal made with two cups of whole milk, which topped with twelve sliced almonds and a quarter cup of raisins, and orange juice for 730 calories.
Or, you can eat a veggie omelet made with three eggs, half glass of sliced mushrooms and one ounce of Swiss cheese in a pan coated with one teaspoon of vegetable oil, and two slices of whole-wheat toast topped with one teaspoon of butter or margarine, along with one cup of whole milk, for a total of 750 calories.
In a weight-gain diet, the high-calorie lunch meal should have two pieces of cheese pizza with two glasses of salad greens. Also, you can include two tablespoons of salad dressing.
Another high-calorie lunch might include a half glass of hummus, one and a half ounces of feta cheese, alfalfa sprouts and shredded carrots filled into a whole-wheat pita and be with one container of low-fat yogurt and a large banana for 740 calories.
For dinner, four ounces of grilled salmon drizzled with a little of olive oil served with one glass of brown rice, one glass of peas and one and a half glass of fresh pineapple for 745 calories.
Or, you can get a burger made with three ounces of lean hamburger meat on a whole-wheat bun with one and half of roasted red potatoes made with two teaspoons of olive oil and one glass of roasted cauliflower drizzled with one teaspoon of olive oil. The meal amounts to 750 calories.
All of that depends on your activity, your calories burning rate, the main idea is in simple equation (the calorie I get by eating are more than I burn) to get a positive result.
But, why we have to gain some weight, is being underweight any dangerous?
YES OF COURSE!
Being underweight may be due to a primary reason without the presence of underlying cause or secondary to medical condition or disease.
Also, being underweight may associate with a defect in nutrients or defect in amino acids, vitamins, and minerals that may increase the incidence of infection by decreasing the immunity and lowering defense mechanism that may lead to death.
2. Infertility In Women:
Moreover, other hazards of being underweight are infertility in women, which is caused by a disturbance in menstruation even, may cause amenorrhea or possible complications during pregnancy.
3. Anemia And Hair Loss:
Malnourishment can also cause anemia and hair loss.
All of us know that being overweight is very bad for our health, but studies have found that being underweight comes with serious risks, according to a recent study being underweight is more dangerous than excess weight.
4. Double Death Rate:
It could twice the risk of death as people who are obese (the studies also included death among newborns and stillborn babies).
According to the studies, the underweight patients had 1.8 times risk or dying than normal people, on the other side, the obese had 1.2 times risk dying than normal people.
What are the risk factors of becoming underweight?
Most of the underweight people have risk factors as:
- Alcohol abuse
- Mental health issues
- The blood sugar levels
- Bad cholesterol levels can still be high and also unhealthy
Underweight also does not mean you can eat unhealthy fast food and avoid exercising.
There is a genetic reason that causes underweight; there was a study that found thin people can store fat deeper within the body, around the organs.
Also, being thin decreases the immunity, as the immune system needs a variety of nutrients to fight off any germ invasions.
So, as much you eat healthy food as your immune get nutrients to be able to defeat germs.
The nutritional deficiencies in iron, vitamin B-12 and folate are because of anemia that most underweight has, it is better to check with a doctor.
How Can Malnutrition Affect Pregnancy?
Additionally, being underweight has a bad effect for woman and man when they decide to become parents. It becomes hard for a woman to conceive and to sustain the pregnancy.
A study found that thin women were 72% have a miscarriage during her first time than women of a healthy weight.
While, underweight men have 22 times of having sexual dysfunction greater than men in healthy weight, including erectile dysfunction, difficulty ejaculating and painful intercourse. The healthy sperms also may be diminished in underweight men.
After all of that now we realize how much important the 3000 calories diet.
Now we got a little knowledge about the difference between excess weight and underweight.
The new studies found that underweight people have risks more than overweight people have.
When you decide to start a 3000 calories diet, you have to take three meals, each one with high calories within food or snacks; your breakfast, your lunch, and your dinner.
Being underweight because of medical conditions or genetic and can badly affect badly our health.