Weight Gain: Tips To Gain Healthy Weight In Days

Eating nutritious foods that are high in calories is a good way to gain weight. It’s also important to understand the reason why you’re underweight.

Being underweight can be defined in a couple of ways. It can mean low weight for a person’s height, defined as a body mass index (BMI) of less than 18.5. It also could be weight that is 15 to 20% below the typical weight for a person’s age.

Certain types of food may help a person to gain weight quickly and safely. These include foods rich in whole carbohydrates, healthy fats, and protein.

A doctor may recommend that people with a low body weight try to gain weight. The most sustainable way to gain weight is to do so slowly. Methods of rapid weight gain may be hard to maintain.

People who wish to gain weight quickly should speak with a doctor first. In some cases, difficulty gaining weight or unexplained weight loss can signal a serious underlying health condition that needs medical treatment.

There are many reasons you may not be at your goal weight. Recovering from an illness or losing weight as you age are two examples. It’s also common for athletes to want to gain weight as muscle.

It is best to see your health care provider if you lost weight unexpectedly. Your provider or a dietitian can help you gain weight in a healthy way. Together, you can create a plan based on your needs.

Here are some things you can do to gain weight.

Eat More Frequently

Slowly begin to eat 5 to 6 smaller meals during the day. Try to tune into your body to recognize when you might be hungry. But you may need to plan times to eat even if you aren’t that hungry.

Eating foods that contains carbohydrates such as,

• Rice
• Whole grain bread
• Dried Fruits
• Whole grain cereals
• Dark chocolate etc.

This class of food can help one gain weight fast and easily.

Also, foods that has starch, are rich with glucose. When they’re being taken, they’re stored into the body as glycogen. They’re important in the body because they serve as energy during exercise.

The foods that falls under this category are;

• Potatoes
• Pasta
• Corn
• Sweet potatoes
• Legumes like beans and chickpeas.

Proteins are also essential in gaining weight fast. Adequate protein intake is important for everyone, as it helps with muscle growth and maintenance. Some good sources include:

• Salmon
• Eggs
• Protein shakes
• Protein supplements etc

Many diary products are calorie-dense, and they also contain beneficial nutrients, such as protein and calcium. Diary products such as;

• Milk
• Cheese
• Yogurt etc

Also, foods that contains unsaturated fats can help in gaining weight. They also help in decreasing LDL (bad) cholesterol, and also reduce risk of heart diseases. Foods such as;

• Olive Oil
• Nuts and Seeds
• Avocados etc

Set up a routine to eat and drink things you like and that have a lot of nutrients as well as calories. Talk with your health care provider or dietitian about how many calories to eat a day or in each meal.

You can also ask how many servings you should eat of the different food groups.

Add extras to your dishes for more calories. You also can add dry milk or liquid milk to foods for extra protein and calories.

Avoid beverages with few nutrients or few calories. A blend of high-calorie, nutritious ingredients in a smoothie or shake can help if you’re eating on the go.

Meal replacement drinks also may be part of your weight-gain effort.

Beverages can make you feel full. If that’s the case for you, avoid drinking during a meal or before a meal. But make sure you are drinking enough throughout the day.

Also, exercise, especially strength training, can help you gain weight by building up your muscles. Exercise also may stimulate your appetite.

Healthy weight gain requires a focus on nutrient-dense foods that support the body. It can take time to attain a higher weight, but eating a wide variety of foods can help a person achieve their goals.