How to Gain Weight in Nigeria: List of Nigerian Foods with High Calories

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HOW TO GAIN WEIGHT?!

There are a lot of info on how to lose weight but few on how to gain weight in a ‘healthy’ way.

First, you need to know if you truly need to gain that weight.

*BMI = Weight in kg/Height sq m²

Underweight = <18.5

Normal = 18.5 – 24.9

Still on BMI Overweight = 25 – 29.9 (Lose weight)

Obese =30 & above (See a doctor fast, you are a ticking time bomb)

You should only CONSIDER GAINING WEIGHT if you are less than 18.5.

The key to gaining weight is consuming more than you burn. It is very easy but also complex.

HOW MUCH OR HOW MANY CALORIES SHOULD AN INDIVIDUAL EAT DAILY?

When it comes to weight-loss and living a healthier lifestyle you must sustain a calorie deficit. To maintain your weight and keep a close mark on it. it’s required that you match your calorie intake to your calorie needs. An adult male needs up to 2,000 calories and a Female 1,800 calories a day to maintain his or her weight but in reality this depends on your body mass index(BMI calculation ) which consist of your height, weight, gender, and activity levels. To loss weight you must create a calorie deficit of about 500 calories through exercise routines or watching your food intake closely . 👉Example : Adult Male 2,000 daily calorie intake minus 500 calories deficit lost through intensive exercise or meal portion reduction = 1,500 calories for that day. (Weight loss plan in progress)

But the purpose of this article is to dicuss gaining weight and not losing it

First & foremost, how much you burn daily can be calculated based on your gender, weight, height and activity level.

Use the link below to calculate the calorie you burn daily,  calculator.net/calorie-calcul

All you need to gain weight is to add 500 Calories to your daily diet. Easy as ABC.

 

*******************OR*********************

After checking your BMI and your found out you are underweight then you need to eat at least 40 calories per kilogram of your weight daily to gain weight. Sometimes, you may even increase it to 50 -60 calories per Kg.

Now let us use a simple example that will help to calculate how many calories you need to eat per day. For example, if your weight is 50 kg, then the total number of calories per day should be (50 kg x 40 calories = 2000). Then 2000calories is minimum number of calories you should consume per day to gain some weight.

NIGERIAN FOODS THAT CAN MAKE YOU GAIN WEIGHT & THEIR CALORIES

Akpu/Fufu (Fist size, 1 wrap): 330

Pounded yam: 400

Wheat: 455

Eba(1cup of garri): 400

Cow leg sauce: 300

Banana: 125

Fried plantain: 68 (1 slice)

Beans with oil: 520 (1 cup)

White rice: 693 (1 cup)

Jollof rice: 868 Bread: 70 (1 slice)

Tuwo masara (1 cup): 450

Corn: 77

Margarine (1 spoon): 102

Mayonnaise (1 spoon): 94

Soybeans (1 cup): 446

White flour (1 cup): 455

Eko/akamu/ogi/pap: 91 (akamu with milk can make you fat)

Semovita (1 cup): 600

Amala (1 cup): 352

Calories in moi moi: 306

Calories in one wrap of okpa: 250

Calories in agidi: 211

calories in oha soup: 142

Calories in gala: 297

Calories of white rice and stew: 411

White rice and chiken breast: 780

Calories of roasted plantain (boli): 252

Indomie noodles (super pack): 640

These give you an idea of your daily calorie! These foods are not in anywhere exhaustive. Though, they are high calorie Nigerian foods.

Simple tips on how to gain healthy weight

1. Eat more often

2. Dont drink water before eating, it will fill up your stomach, taking the space for food

3. Use bigger plates to eat

4. Sleep well

5. Eat healthy but high calorie diet

6. Drink milk

7. Snack on nuts, peanut butter, cheese, dried fruits and avocados

8. Exercise. It will help you build up your muscles.

9. Eat a balanced diet

10. Eat before and after workout

To summarise, strive to eat more than what your body requires every day to perform its work and the others are stored either as fat or as muscle (if you exercise.

Weight gain in Nigeria
Weight gain in Nigeria
Credit: peakonline

 

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