A page on food timetable for weight gain in nigeria, food to eat to get fat in nigeria, list of calories food in nigeria, how to calculate calories in nigerian food, nigerian foods for weight gain, does akamu make you fat? How to gain weight while breastfeeding in Nigeria.
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.
All you need to gain weight is to add 500 Calories to your daily diet. Easy as ABC.
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
Eba(1cup of garri): 400
Cow leg sauce: 300
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
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.
This Nigerian weight gain diet plan can also be used for pregnant women, women who just gave birth (popostpartum weight gain) and breastfeeding or nursing mothers.