Being underweight can be a concern because being underweight can be just as bad for your health as being obese. Additionally, many people who are not clinically underweight still want to gain some muscle. Whether you are clinically underweight or simply a “hard-gainer” struggling to gain some muscle weight, the main principles are the same. This article outlines a simple strategy to quickly gain weight, the healthy way.
For starters let us understand what the meaning of underweight is. Being underweight suggests that your BMI is below 18.5. This is estimated to be less than the body mass needed to sustain optimal health. There are several things that can cause someone to become underweight, such as an eating disorder, thyroid problems, diabetes etc. If you are underweight it is best for you to consult a doctor in order to rule out any serious medical conditions.
Now to get to how to gain weight. There are a million ways to gain weight but to cut it down to 5 points then we can break this down to quick and easy ways to help you get the appropriate weight needed. You should eat more carbs than you can burn out. Eating plenty of high carb and high-fat foods if gaining weight is the utmost priority for you.
Here are some energy-dense foods that are perfect for gaining weight.
- Nuts: Almonds, walnuts, macadamia nuts, peanuts etc.
- Dried Fruit: raisins, dates. Prunes and others.
- High-fat dairy: whole milk, full-fat yoghurt, cheese, cream
- Fats and Oils: Extra virgin olive oil and avocado oil
- Grains: whole grains like oats and brown rice
- Meat: chicken, beef, pork, lamb etc.
- Tubers: potatoes, sweet potatoes, and yam
- Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.
Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full. It may be a good idea not to eat a ton of vegetables if gaining weight is a priority for you. It simply leaves less room for energy-dense foods.
Eating whole fruit is fine, but try to highlight fruit that doesn’t require too much chewing, such as bananas. You can add sauces, spices, and condiments to your foods to make it easier to eat more of them. Base your diet on energy-dense foods as much as possible. In order to make sure that the excess calories go to your muscles instead of just your fat cells, then it is absolutely crucial to lifting weights. Go to a gym and lift, 2-4 times per week. Lift heavy, and try to increase the weights and volume over time.
If you are completely out of shape or you are new to training, then consider hiring a qualified personal trainer to help you get started.
Now to get to the main part of what to eat for you to gain weight
It is one of the most popular grains in the world. Simply by adding a generous portion of rice to your meal can add extra calories. The best part is that it is digestible, it is packed with the essential vitamins, such as thiamin and niacin. It is quick and easy to prepare, that is mainly if you have cooked the rice before.
This is a great choice. It is not only a tasty breakfast cereal but it is loaded with energy, protein, and fiber as well as calories. It is a fact that one cup of granola contains 450 calories with or without milk. It is quite healthy and you can eat it all day long. Be it a bowl or a bar several times a day you are sure to become healthy and gain weight in no time.
- Peanut butter
No matter where you look to find out how to gain weight you are sure to find this o every list, and it is always for a good reason. Peanut butter contains calories, protein, and carbohydrates in just a teaspoon, and best of all peanut butter is never hard to love. It contains some saturated fats so don’t go overboard with it.
As it is fish, tuna is an extremely healthy protein that has all the essential oils that your body needs to operate smoothly. Tuna is also very easy to prepare if you have got a can. It works well in different dishes, so it is an easy addition to your meal plan. Suppose if you don’t want to make it then head on down to subway and eat a tuna sub.
- Whole Milk:
If you love milk then a tall glass of milk is just about the most convenient source of quick energy. It contains calories and protein and adding this to your diet is a no brainer. If you are lactose intolerant then soy or almond milk makes a good alternative. Both milk and soy contain a bit of fat that is not bad at all. As add a couple of glasses of milk in your daily diet plan.
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Author of the Blog: Dr. Rajeshri Mehta
Expert Review By: Dr Smita Pankaj Naram
Co-Founder, Ayushakti Ayurved Pvt Ltd