Although being thin might be beneficial, being underweight can be dangerous if it is caused by poor nutrition, or if you are pregnant or have other health difficulties. So, if you’re underweight, here’s what you should do.
Follow these 10 tips to gain weight in a healthy way.
1. Increase Your Food Intake
Increase the frequency of your meals. You may feel fuller sooner if you’re underweight. Instead of two or three substantial meals throughout the day, eat five to six smaller meals.
2. Drink Protein Shake
Protein drinks can assist a person in gaining weight quickly and easily. When consumed quickly after an exercise, a shake is most beneficial in aiding muscle growth.
Premade shakes, on the other hand, frequently contain extra sugar and other additives that should be avoided. Pay close attention to the labels.
3. Eat Nut and Nut butter
Regularly eating nuts can assist a person in gaining weight in a healthy manner. Nuts are a terrific snack and may be included into a variety of dishes, including salads. The healthiest nuts are raw or dry roasted nuts.
Nut butters with added sugar or hydrogenated oils can also be beneficial. The nuts themselves should be the only ingredient in these butters.
4. Eat Avocado’s
Avocados are rich in calories and fat, as well as some vitamins and minerals.
5. Eat Red Meat
Red meat is one of the most effective muscle-building foods available. 6 ounces (170 grams) of steak, for example, contains about 5 grams of leucine.
The amino acid leucine is required by your body to drive muscle protein synthesis and the growth of new muscular tissue (8Trusted Source, 9). There are 456 calories and roughly 49 grams of protein in this dish. Furthermore, red meat is one of the best natural sources of dietary creating, which is arguably the best muscle-building substance on the planet (10). Choose fattier cuts of meat, which contain more calories than slimmer cuts, allowing you to consume more calories and gain weight.
In one study, 100 elderly women were given 6 ounces (1 pound) of sugar.
6. Eat Cheese
Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.
7. Eat Pasta
Pasta is a calorie-dense and carbohydrate-dense food that can help you gain weight in a healthy way.
Avoid bleached pastas in favor of whole grain varieties.
Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.
9. Eat Dried fruits
Dried fruit is a calorie-dense snack that’s also packed in antioxidants and minerals (19).Dried fruit comes in a variety of shapes and sizes, and they all have a high sugar content. This makes them ideal for weight growth, especially because they’re easy to eat and delicious.
While many people believe that when fruits are dried, they lose most of their nutrients, this is not the case. Dried fruits are high in fiber and retain the majority of their vitamins and minerals (20Trusted Source).
10. Drinking Milk
Milk contains a healthy balance of fats, carbs, and proteins. It also contains a lot of vitamins and minerals, such as calcium. Milk is a wonderful choice for folks who want to gain muscle because of its high protein content. According to one study, consuming skim milk after a weight training workout helped to grow muscle more effectively than a soy-based product.
A similar research of women who did resistance training found that those who drank milk afterward had better results. Milk can be consumed throughout the day by anyone seeking to gain weight.