For some people gaining weight can be as difficult as losing weight is for many. If you are underweight it makes you vulnerable to many health issues like difficulty in conceiving a child, a weak immune system, slower healing, risk of osteoporosis due to lack of nutrients, and poor dental health, etc.
A thin body can be a subject of envy for many but it is not always healthy. If you weigh too low you may be underweight.
Being underweight is defined as having BMI lower than 18.5. BMI is calculated considering factors like age, weight, and height. Females are more likely to be underweight than males.
Gaining a healthy weight is not about putting on calories with junk food which will do more harm than good. It is important to get proper nutrition which will improve your health.
In this post, we will discuss some tips and diet which will help you in gaining healthy weight.
Nutrient-rich food which helps you in weight gain
Drinking milk is rich in carbs, fats, calcium as well as minerals. The proteins in milk also help in building muscles. Daily drinking a glass of milk can add significant nutrients to your body.
Eat starch-rich food like potato, beans, legumes, oats, corn, sweet potato, cereal bar, etc it adds a huge quantity of calories to the diet and gives essential energy for the physical tasks.
Rice is easy to cook food with a lot of calories and carbs. It can be eaten with any other nutrient-rich food items to make it more versatile and tasty.
Red meat can be a great choice for those who want to build some muscles as it has the necessary proteins and is widely suggested to gain muscles.
Fishes are known for fats and proteins and they also contain other nutrients. A fish like Salmon can provide you plenty of healthy fats and you can eat it by making many delicious recipes.
Make a habit to buy whole-grain bread. It is nutrient-rich in itself and can be consumed in the form of sandwiches where you can combine it with other healthy food items like meat, cheese, vegetables, etc.
Protein supplements like eggs can benefit when you are doing physical training and it provides you with extra proteins as your energy consumption increases when you are under physical training. It also adds muscle mass to your body.
Dried fruits are rich in proteins, sugar, vitamins, and fibers. These can significantly improve your health while it also helps in gaining weight. These are generally tasty and can be consumed as snacks or in milkshakes.
Dark chocolates are rich in calories and can help you to gain weight quickly. Dark chocolates have other benefits too like reducing stress and managing stress. Make sure to buy the ones which are made of nearly two-third of cacao.
Healthy cereals are rich in calories and carbs help you to gain weight. Refrain from buying processed food wrapped in a lot of sugar. Make sure you read the label properly before you make your purchase.
Yogurt is fat-rich food and helps in weight gain. You should always avoid yogurt which has added flavours, fats, and preservatives.
You should not remove salads from your diet just because they won’t give you too many calories. Salads are still healthy and rich in essential nutrients. You can consume it after you do its dressing with healthy oils.
Cereal bars are rich in calories and fats. These are good snacks while you are traveling as they are easy to carry. Avoid cereal bars that have salt, sugar, and preservatives added to them.
Peanut butter is tasty and rich in calories. You can eat it with combinations of your choice and treat your tastebuds with some healthy snacks while it adds to your health.
Cheese is another calorie-rich food that is easily consumed and easily available. Though it is tasty and adds taste to many other recipes is best to be consumed in moderation.
Tips for weight gain
Increase the frequency of your food consumption instead of having your regular two or three meals you can shift to having four to five small meals through the days in relatively smaller intervals of time.
Make sure what you eat is healthy. Replace your fast food snacks with nutrient-rich food like cereal bars, dried fruits, and healthy sandwiches. Drink milk, smoothies, fruit juices instead of soda.
Avoid drinking water or other liquids for 30 minutes before and after your meals. This enhances your digestion, you won’t feel full too soon and will increase your consumption capacity.
Exercises like strength training help in muscle building and weight gain.
Takeaway
Being underweight can lead to various health issues. Gaining weight should be done by carefully enriching your diet with nutrient food rather than stuffing it with junk food.
