Nowadays some of the people are overweight and some are underweight and skinny. Proper diets should be taken to gain weight. The person having Body Mass Index (BMI) less than 18.5 is considered as underweight. Being underweight is common among girls and women. Some of the people are underweight because of Thyroid, cancer, eating disorder, Diabetes, Infections.
How to gain weight
You should eat food with more calories than your body needs. In simple language we can say the calories in should be greater than calories out ( calories in> calories out). If tou want to gain weight slowly then you should aim for 300-400 calories more than you burn in a day. And if you want to gain weight fastly then you should aim for 600-700 calories more than you burn in a day.
- Intake proteins
The most important nutrient for weight gain is protein. Muscles is made up of protein. Without it most of the calories end up as body fat. A study shows that intake of proteins causes many of the calories to be turned into muscles. High protein include meat, fish, eggs, many dairy products, legumes, nuts.
- Eat 3-4 a day
We should eat high calories and high fat food like crabs. To achieve weight gain a person should eat 3-4 a day and try to add in energy dense food and snacks.
- Eat energy- dense food
A person should try to eat more of energy dense food. Adding spices, sauces, condiments can help eat more food. Energy-dense food includes:-
a) Nuts: Almonds, walnuts, peanuts etc.
b) Dry fruits: Raisins, dates, prunes etc.
c) High-fat dairy: Whole milk, full-fat yogurt, cream, cheese.
d) Fats and oils: olive oil and avocado oil.
e) Grains: Oats and brown rice.
f) Meat: Chicken, beef, pork, lamb etc.
g) Tubers: potatoes, sweet potatoes and yams.
h) Dark chocolate, avocados, peanut butter, coconut milk etc.
6. Don’t drink water before meal
- Eat again and again
One should eat as many time as possible in a day specially before going to bed.
- Drink milk
- Don’t smoke