You think you’re too skinny and want to put on a few pounds? In this article, learn how to quickly gain weight in a healthy and natural way.
Approximately two-thirds of people in the western part of the world are overweight or obese. However, there are also many with the exact opposite problem, which is that they are too thin.
This is worrying, because malnutrition can be just as bad for your health as obesity. In addition, many people who do not have clinical weight still want to gain some muscle.
Whether you’re clinically malnourished or simply struggling to gain weight, the main principles are the same.
What does it really mean to be thin?
Low body weight is defined as a body mass index (BMI) below 18.5. It is estimated that this is less than the minimum body mass required to maintain optimal health.
Conversely, over 25 are considered overweight and over 30 are considered obese.
However, keep in mind that there are many problems with the BMI scale, which looks only at weight and height. It does not take into account muscle mass.
Some people are naturally very thin, but still healthy. Low pounds according to this scale does not necessarily mean that you have health problems.
Check out below for some of the best ways to gain weight quickly and healthy if you’re too thin.
The best ways to gain weight healthily
1. Eat more often
When you’re really thin, you might feel fuller faster. Eat five to six smaller meals throughout the day, not two or three large meals.
Choose foods rich in nutrients. As part of the overall healthy diet, choose:
- whole grain bread
- pasta and cereals
- fruits and vegetables
- dairy products
- low-fat protein sources
- and seeds.
2. Try smoothies
Do not consume diet and carbonated juices, coffee and other drinks with low calories and low nutritional value.
Instead, drink smoothies or healthy shakes made from milk and fresh or frozen fruit and sprinkle with some ground flaxseed.
In some cases, it may be recommended as a liquid meal replacement and help weight gain.
3. Be careful when consuming fluids
Some people find that drinking fluids before meals dulls their appetite. In this case, it may be better to sip drinks along with a meal or snack.
For others, drinking 30 minutes after a meal, rather than with a meal, can work.
4. Let every bite count
Make a snack with nuts, peanut butter, cheese, dried fruits or avocados.
Have a bite before bed, like a peanut butter sandwich, or an avocado sandwich, sliced vegetables, lean meator cheese.
5. Boost calories for weight gain
Add more calorie additives to your dishes – such as soluble cheese in scrambled eggs, and milk in soups and stews.
6. Treat yourself appropriately
Even when you are overweight, keep in mind excess sugar and fat.
An occasional slice of pie is fine. But most treats should be healthy and provide nutrients in addition to calories.
Bran muffins, yogurt and granola sticks are a good choice.
Exercise, especially strength training, can help you gain weight by building muscle. Exercise can also boost your appetite.
Always think about your health if you want to gain weight.
Drinking sodas and eating donuts can help you gain weight in 7 days, but at the same time it can be bad for your health.
If you have a below-average weight, you need to strive to get a balanced amount of muscle mass and subcutaneous fat, not a lot of unhealthy belly fat.
Therefore, it is absolutely essential to eat healthy food and live an overall healthy lifestyle.
So if you are severely malnourished, see your doctor or dietitian for an evaluation. Together, you can plan how to achieve your target kilograms.