Weight gain with honey: Are you ready to explore?

There are a lot of foods that support weight gain, if you are in the shape of a “crane crane”. Gaining weight with honey is also a pretty healthy option, after you and increaseheightblog.com consider the benefits in this article.

If you’re trying to lose weight, the basic rule is to eat foods that are high in calories and high in nutrients. Adding about 500 calories to your daily diet will help you gain about 0.5kg in a week, combined with intense training to ensure you are gaining weight in terms of muscle development, not less. fat storage.

Honey is a rich source of calories. When you take in more calories in a day than you burn, you gain weight. Honey digests quickly without causing a feeling of fullness, thus helping to keep some calories in your diet.

The fast-metabolizing carbohydrates in honey also provide the necessary energy, helping muscles recover after each workout. For healthy weight gain, it’s important to eat a balanced diet and avoid overeating.

There are more than 300 different types of honey in the world, from different flowers

Calorie in honey compared to sugar

One tablespoon of honey provides 21 calories, most of which come from carbohydrates. One ounce of honey (equivalent to 30ml) contains 86 calories, and provides 23.4g of carbohydrates, 0.057g of fiber and 0.085g of protein, with no fat, cholesterol or sodium.

With the same 1 ounce (30g), sugar contains 109 calories, providing 28.3g carbohydrates. There isn’t any fat, fiber or protein in 1 ounce of sugar.

So, on average, honey contains 23 fewer calories per ounce than sugar. As a result, honey becomes a better choice when you want to add sweetener without “overdoing” with calories.

Besides, honey is also favored by the nutritional values ​​that it brings. One ounce of honey contains 1% iron (recommended daily dosage), riboflavin (a type of vitamin B2), potassium, manganese, and copper. Meanwhile, sugar contains no vitamins or minerals at all.

Gain weight with honey thanks to increased calorie absorption

A man of average height and weight needs between 2,400 and 3,000 calories per day to maintain weight, depending on the intensity of activity. That number is 1,800 – 2,400 for women.

To gain weight, you need to consume more calories than you need to maintain your current weight. The benefit of honey in weight gain is its abundant calorie content. Each tablespoon of honey provides 64 calories and 17g of carbohydrates, compared to just 49 calories of a teaspoon of granulated sugar.

Every soup spoon Honey provides 64 caloriesrie and 17g carbohydrates

Weight gain with honey is also an effective option, but first you need to understand how the body’s energy is used. Energy exists in the body in the form of fats and sugars. Sugar is essential for short but intense and rapid energy needs, such as weightlifting, when moderate and prolonged activities use up fat stores in the body.

That’s why exercise helps you gain weight, because both use up the existing sugar in the muscle groups and add new sugar for a higher intensity of exercise.

If your goal is to build muscle mass, increasing your calorie and carbohydrate intake from honey can also improve energy levels during exercise, helping to prolong workouts.

You’ll add more calories when you add a tablespoon of honey to your protein shake, instead of adding sugar.

In addition, a 2010 study found that raw honey and processed honey have many antibacterial agents that act similarly to antibiotics, helping to provide some alternative therapies against pathogens.

Honey provides carbohydrates that support weight gain

Each tablespoon of honey contains 17.3g of carbohydrates, which is equivalent to the amount of performance-enhancing gel that athletes use in marathon races. Moreover, the cost of honey is much lower.

Honey contains sugars that are simpler in texture than complex carbohydrates, which break down slowly in the body. Due to the nature of honey that breaks down instantly in the body, more energy is metabolized and stored as fat instead of being burned in muscle tissue.

According to a report in the American Journal of Clinical Nutrition, it is very important to keep carbohydrate intake up immediately after a workout. Using honey is an effective method to keep carbohydrates in your body. The high carb content of honey ensures that you will easily “store up” an increased amount of carbohydrates with each workout at the gym.

Recent studies show that honey helps improve performance. This is a great source of energy aid. Specific benefits of honey include blood sugar control, muscle repair after injury, and post-workout glycogen recovery.

Honey helps speed up muscle recovery

If you’re on a heavy training regimen to build muscle but don’t have enough fat to fuel your body, you need to gain weight by taking in more calories than you burn.

Carbohydrates, along with protein, provide the fuel needed for stronger muscles to regenerate themselves. According to an analysis published in the journal Nutrients in 2018, eating carbohydrates along with protein after a workout may be more effective at accelerating muscle recovery than people eating carbohydrates alone.

For a post-workout meal full of carbs and protein, you can combine honey with peanut butter spread on a slice of bread, mix honey with oats and Greek yogurt or add protein smoothies.

The diverse and nutritious combination of honey in the diet

Honey can be combined in many dishes and drinks, from breakfast to main course, dessert, from sweet to savory…

Honey is a natural sweetener that has a syrup-like texture. That makes it a versatile topping, snack or dessert ingredient, and above all a great alternative to sweeteners like granulated sugar.

Honey is also spread on toast or cookies with almond butter. You can combine honey with oatmeal for a calorie boost in fruit smoothies or protein smoothies.

Use in the right amount

If you use honey regularly but still do not gain weight, it proves that you do not need to be too concerned with the risk of diabetes. As with any food, it’s important to get in the habit of taking it in moderation.

Although honey is a natural food, it is still sugar, just like regular sugars. Honey is high in calories but low in nutrients such as vitamins and minerals. Even raw honey doesn’t provide much but carbohydrates in the form of sugars.

Eating too much added sugar has negative health effects. An April 2014 study found that the more sugar you add to your diet, the higher your risk of cardiovascular disease. No amount of weight gain will be worth the risk.

You should only take one tablespoon of honey at a time and should not take more than two tablespoons a day, because the sugar in honey can be absorbed quickly. The most important thing is a balanced diet. Increasing calorie intake with honey alone is not enough. For healthy weight gain, eat healthy but high-calorie foods to safely increase the calorie content.

How much honey per day is enough?

Do not take more than two tablespoons per day, even if you want to gain weight with honey

You can still add a little honey to your weight-gain diet, but don’t let it make up the majority of your calories. The American Heart Association recommends that, on average, men should consume no more than 150 calories per day from added sugars, and this number is 100 calories for women.

The corresponding amount of honey is about one and a half to two teaspoons a third per day, just enough to sweeten a morning coffee, an afternoon tea or a smoothie at lunch.

In addition, according to Kids Health, in honey sometimes there are some forms of Clostridium bacteria that cause poisoning in children, weakening muscle groups, causing anorexia, weak crying, constipation and reducing muscle tone. Therefore, you should not give honey or products containing honey to babies under 12 months of age, including processed foods that contain honey in their ingredients.

3 protein shakes with honey for exercisers

The easy-to-make protein smoothies below will help you add honey to your daily diet, especially for those who are following a workout regimen. Whether pursuing a weight loss method or gaining weight, exercise is still an important “keyword”, helping you to regulate your weight along with other health benefits.

Protein shake with honey is not only delicious but also actively supports your weight training process

1. Vanilla and honey smoothie

Ingredient:

• 1 – 1/2 measuring spoon (50g) whey powder
• 1 cup of water
• ½ cup cooked rice
• 1 tablespoon raw honey
• 1 date, chopped
• ½ teaspoon vanilla powder
• 1 pinch of Himalayan salt

Place all ingredients in a blender, blend until smooth and thick (about 1 minute). Drink immediately after exercise.

2. Honey – banana smoothie

Ingredient:

• 1 cup 1% milk (skimmed milk, skim milk)
• 1 tablespoon honey
• 1 teaspoon chocolate protein powder
• 1 tablespoon peanut butter
• 1 small banana, peeled, frozen

Place all ingredients in a blender, blend until smooth.

3. Honey smoothie – peanut butter

Ingredient:

• 1 cup vanilla flavored soy milk
• 1/3 cup soft tofu, cut into cubes
• 1 tablespoon peanut butter
• 1 tablespoon honey
• 2 cups vanilla frozen soy yogurt

Place the first 4 ingredients in a blender and blend until smooth. Add frozen soy yogurt, continue to puree until smooth. You can substitute peanut butter for other nut-based margarines for a richer flavor.

Allergy to honey

Although very rare, there are cases of allergic reactions to honey. This allergy is caused by pollen in honey. If you experience one or more of the following symptoms while using honey, you need to talk to your doctor and get tested to rule out other allergic causes.

• Shortness of breath
• Dizzy
• Nausea
• Vomit
• Lethargy, lethargy
• Unusually heavy sweating
• Faint
• Arrhythmia (irregular heartbeat)
• Irritation when tested on skin

Better options for weight gain

There are many foods that both supplement nutrients, provide calories, and support body weight regulation more effectively than gaining weight with honey.

For example, unsweetened peanut butter has 94 calories in one tablespoon. It also provides extra protein and healthy fats.

Dried apricots without sugar are a rich source of calories along with vitamins A, B3, E and minerals such as iron, potassium …

Other foods that are recommended for weight gain are whole grains, olive oil, protein-rich meats, and whole grains.

If you need extra calories while you’re gaining weight, you may want to consider eating small, frequent meals, as well as adding some snacks to your meals.

Reference source

Benefits of Honey for Gaining Weight https://www.livestrong.com/article/273367-benefits-of-honey-for-gaining-weight/ Accessed date: 5/3/2020

Honey can help you gain weight https://www.onlymyhealth.com/honey-weight-gain-1326112884 Accessed date: 5/3/2020

Benefits of Honey for Gaining Weight https://healthyeating.sfgate.com/benefits-honey-gaining-weight-12049.html Accessed date: 5/3/2020