Some of the people are trying to reduce their weight and some want to gain their weight. Sometimes I think that there should be a technique where a fatty person can give their excess weight to a thin person. If it would have been possible then many people would be live in peace without tension. But it is not possible because it’s just a hypothetical thought. Anyway, but you will be surprised to know that there are more obese people than underweight people in the world. A survey report states that almost 9.5% of the people are underweight worldwide.
Just like obesity, underweight is also a serious issue and being underweight can cause health problems. For some people, gaining weight can be just as difficult as losing weight for others. However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective. The basic principle of gaining weight is to consume more calories than you burn.
Causes to become underweight:
If you want to gain weight, it’s very important to do it right and live your life very discipline because gaining weight is not an overnight procedure. It will take time and most importantly, you have to faith in ourselves and have patience. There are plenty of normal-weight people who get type 2 Diabetes, Heart Disease and other health problems often associated with Obesity.
Here are the following tips about nutrient-rich foods that can help a person to gain weight.
Eat More Calories Than Your Body Burns:
To gain weight, you need to eat more calories than your body burns. On an average, you need to take 500-700 calories more than you burn each day. You can increase calories by adding nut or seed toppings, cheese, and healthy side dishes. You should add Almonds, Sunflower seeds, fruit, whole-grain, wheat toast, eggs, etc. in your daily food.
Eat plenty of Carbs and Fat:
Carbs and Fat is an essential part of your diet. For gaining weight, eat plenty of high-carb and high-fat foods. It is best to eat plenty of protein, fat and carbs at each meal. It can be a healthy way to regulate your weight. Full fat milk, full-fat yogurt, cheese, butter, nuts, seeds, crackers or dried fruits are best to eat. Olives and cheese are great when you want something really savory. Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil will contain about 120 calories. Dark chocolate is a high fat and high-calorie food.
You can also read about the Balanced and Healthy Food
Eat plenty of Protein:
Protein is the single most important nutrient for gaining weight. Protein is a double-edged sword. It’s also highly filling, which may reduce your hunger and appetite significantly, making it harder to get in enough calories. Muscle is made of protein and without it, most of those extra calories may end up as body fat. For gaining weight, aim for 0.7–1 gram of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can get protein from red meat, fish, eggs, dairy products, legumes, nuts, and beans. You can also use a supplement such as whey protein.
Eat plenty of vegetables & seasonal fruits:
Seasonal vegetables and seasonal fruits are the best for our health and for gaining weight. Avocados have healthy fat and are a versatile ingredient. Banana is also very useful. Starchy vegetables like potatoes, sweet potatoes, squash, and corn can help you gain weight as well. Starchy food provides energy in the form of glucose. Glucose is stored in the body as glycogen. Research indicates that glycogen can improve performance and energy during exercise.
Eat more meals:
If eating large amounts of food may not seem appealing or if you have a poor appetite – eat more meals. Try to fit 5-6 smaller meals into your day. Eating smaller meals throughout the day will increase your calorie intake and can help you gain weight. Try to eat snacks in between.
Drink plenty of fluid:
If you want to gain weight, milk and other high-calorie beverages are good for you. You can also take smoothies and shakes. Put peanut butter or protein powder in your smoothies and shakes. Plant-based milk like coconut milk and peanut milk are fattening and delicious. Go for full-fat milk rather than skim.
Here are 10 more tips to gain weight:
- Don’t drink too much water before meals and just after meals.
- Drink full-fat milk. Drinking milk is the best and simple way to get more high-quality protein and calories.
- Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
- Add cream to your coffee. This is a simple way to add in more calories.
- Take some desserts. Dark chocolate, whole fat yogurt with fruit and granola, trail mix, granola bars, or whole-grain pastries are the best in weight gain.
- Get quality sleep. Sleeping also plays an important role in gaining weight.
- Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
- Don’t smoke and drink. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.
- Do regular exercise and Yoga.