Being underweight can be dangerous if it’s the consequence of inadequate nutrition or rising health issues. Therefore, it’s important to keep an eye on your weight. Consult your doctor or a dietician if you believe you might be underweight.
How to gain weight?
Here are some healthy options to help you gain weight:
Consume more calories
The most effective way to gain weight is to consume more calories than your body usually uses. You can use a calorie counter to figure out how many calories you need each day. If you want to gain weight gradually and steadily, aim for a daily calorie surplus of 300–500. Try to consume 700–1,000 calories more than your maintenance level if you want to gain weight quickly.
It isn’t necessary to count calories for the rest of your life. However, doing so for the first few days or weeks will help you acquire a sense of how many calories you consume. There are a lot of fantastic resources available to assist you.
Eat 3 meals a day – 3 servings of carbs, 3 servings of fat
When trying to lose weight, many people restrict either carbohydrates or fats.
To gain weight is a bad idea because it will make it more difficult to eat the calories you need to maintain your current weight. If gaining weight is a top priority for you, load up on high-carb and high-fat fare. A well-balanced diet should include various macronutrients such as protein, fat, and carbohydrates. Eat at least three meals a day, and wherever possible, include high-energy snacks in your diet.
Use sauces, spices, and condiments to add flavor to your meals
Again, consuming largely whole, single-ingredient foods is quite important. However, it can be difficult to gain enough calories from these types of foods, as they are more satisfying than processed junk foods. Spices, sauces, and other condiments can help make this happen. It’s simpler to eat a lot of food if it’s delicious.
Additionally, try to consume as many high-energy foods as possible. These are high-calorie foods that are quite light in comparison to their caloric content.
Gaining weight is easy when you eat foods high in energy, such as the following:
- Nuts such as almonds, walnuts, macadamia nuts, peanuts
- Dried fruits such as raisins, dates, prunes, and other dried fruits are included.
- Dairy products such as cream, heavy cream, full-fat yogurt, and cheese. These products have a lot of fat in them.
- Fats and oils such as extra virgin olive oil and avocado oil.
- Whole grains such as oats and brown rice.
- Vegetables and animal products: The fattier the cut, the better.
- Sweet potatoes, yams, and potatoes
- Chocolate, avocado, peanut butter, coconut milk, trail mixes, cereal, and dark chocolate.
Improve your strength by lifting heavyweights
Lifting weights is a must if you want the extra calories to go to your muscles rather than your fat cells.
Lift weights 2–4 times a week in the gym. Strengthen your muscles by lifting big weights. If you’re utterly unfit or have never worked out before, hiring a personal trainer might be the way to go. If you experience any kind of medical issue, including skeletal pain, you should see a doctor right away.
And that’s a wrap on how to gain weight. Make sure to consult a nutritionist to get the proper set of workout regimes and diet plans for quicker, better results.