Diet for Gaining Weight Fast | Reasons for Being Underweight

Everyone is preoccupied with losing weight. Being underweight, on the other hand, is a cause for concern that is frequently overlooked. Fortunately, you can solve this problem by going on a Diet for Gaining Weight.

Tips for gaining weight safely if you're having trouble determining the best meal plan!

Though the global prevalence of underweight people has decreased significantly (from 9.2% to 8.4% in girls and 14.8% to 12.4% in boys), it is still a problem that needs to be addressed.

In this post, we will discuss how to gain weight in a healthy way, as well as provide a sample food plan to follow. Examine it out!

 

This Article Discusses

1. What is your Ideal Body Weight?


2. Reasons for Being Underweight


3. Sample Diet Plan for Gaining Weight


4. Healthy Diet for Gaining Weight Strategies (And Safely)


5. Infographic: How to Gain Weight in a Healthy Manner


6. Questions and Answers

 

What is your Ideal Body Weight?

Your BMI (body mass index) will assist you in determining your safe weight range. To calculate your BMI, divide your body weight (in kilograms) by your height (in meters squared).


A BMI of 18.5 to 24.9 indicates a healthy weight range. You are underweight if your BMI is less than 18.5.

 

Reasons for Being Underweight Sample Weight Gain Diet Plan

A number of medical conditions can cause you to be underweight:

1. High Metabolism: Some people are genetically predisposed to being thin. Their metabolic rate is so high that they don't gain weight even when they eat a lot of calories.

2. Family History: Some people are born with genes that cause them to be naturally thin and have a low BMI.

3. Medical Conditions: Weight loss can be caused by certain medical conditions. Overactive thyroid hormone (hyperthyroidism) raises metabolic rate and may result in weight loss. Diabetes (Type 1), cancer, and any infectious disease can cause someone to lose weight.

4. People suffering from eating disorders such as anorexia nervosa and bulimia nervosa may be underweight.

5. Depression: People suffering from depression may experience a severe loss of appetite and lose a significant amount of weight quickly. Such people require immediate medical attention.

If your BMI is less than 16, please see your doctor to rule out any medical conditions.

 

Sample Diet Plan for Gaining Weight

While eating high-calorie foods like soda, donuts, and French fries can cause weight gain, it is not a healthy approach.

Your goal should be to gain muscle mass and weight in a healthy way. Eating processed foods to gain weight can result in the accumulation of subcutaneous or visceral fat. This can lead to unhealthy fat deposition around your belly or organs.

Meals


Time


What to have

Early Morning


7 a.m. – 8 a.m.

- Overnight soaked almonds (6-7 pieces)

Breakfast


8 a.m. – 9 a.m.

- 2 multigrain breads with low-fat butter and egg omelet (2 egg whites from 1 whole egg).


Or


- A cup of corn flakes, oats with milk, or any cereal porridge (use full-fat milk).


Or


- Poha, upma, or daliya khichdi with lots of veggies.


Or


- 2 chapatis with a cup of veggies and a cup of boiled sprouts


Or


- 2 protein (Cottage cheese/sprouts) stuffed parathas with chutney or pickles.


- Whole fruits or a glass of fresh vegetable juice with pulp.

After Breakfast


11 a.m. – 12 p.m.

- A glass of full fat milk with a health drink of your choice or whey protein.

Lunch


1:30 p.m. – 2:30 p.m.

- A small cup of rice and two chapatis.


- A cup of pulses (masoor, moong, chana).


- ½ cup of vegetable curry.


- 3 oz chicken breast or a piece of fish/ eggs/ tofu/cottage cheese.


- Mixed salad made of cucumber, carrot, and tomatoes.


- A small cup of curd or yogurt.

Evening snack


5:30 p.m. – 6:30 p.m.

- Veg sandwich with cheese.


Or


- Baked potato with skin and avocado dip.


Or


- Fistful mixture of roasted nuts.

Dinner


8:30 p.m. – 9:30 p.m.

- ½ cup of brown rice and 1 cup of kidney beans/black beans/ mushroom curry.


- Mixed salad made of cucumber, carrot, and tomatoes.

Before bed


10:30 p.m. – 11 p.m.

- A glass of full fat milk.

Healthy Diet for Gaining Weight Strategies (And Safely)

1. Eat Calorie-Dense Foods


Foods high in calories and nutrients will assist you in gaining weight. Avocado, banana, and full-fat milk should be your go-to foods.


2. Consume Healthy Carbs


Carbohydrates can help you gain weight. Replace high sugar and refined carbohydrate foods like chocolate, donuts, and pizza with healthier alternatives like banana, potato, sweet potato, whole grains, rice, and fruits, among others.


3. Include a Protein Source in Each Meal


Proteins make up your muscles. You must include a protein source in every meal if you want to gain weight and build lean muscle mass. Aim for 1.5-2 gm of protein per kg of body weight.

Protein sources should include chicken breast, ground turkey, tofu, legumes and beans, nuts and seeds, fish, eggs, milk, and yogurt.


4. Add Healthy Fats to Your Diet


Don't just eat any fatty food. Choose healthy fats that will not harm you in the long run. Healthy fats are high in omega-3 and omega-6 fatty acids.

Consume avocado, nuts, seeds, avocado oil, salmon, and olive oil as part of your diet. A fistful of pumpkin or flaxseeds is an excellent way to supply your body with healthy fat.


5. Take Weight Gain Supplements


In some cases, diet and exercise may not produce the desired results. Another option is to include some additional supplements in your diet.

Whey protein is a popular supplement that can be mixed into milk or smoothies.


6. Strength Training


Gaining weight does not imply gaining fat mass. Increase your lean muscle mass. You will appear toned and defined. To get there, you must go to the gym 2-4 times per week and lift weights.

Before you go to the gym, consult your doctor if you have any medical conditions.


7. Reduce Stress


Weight loss or gain can be a stressful event. When attempting to achieve a goal, stress can often become a major impediment. As a result, it is critical to reduce stress.

To relieve stress, take a relaxing bath. Play some upbeat music and dance until you drop. Meditation, yoga, and breathing exercises are also effective stress relievers.


8. Get Enough Rest


Sleep is an important factor in determining your health and well-being. A person needs at least eight hours of sleep per night to stay fit and healthy. A cross-sectional study of Chinese university students found that getting enough sleep helped strengthen muscle mass more than getting too little sleep.


9. Track Your Goal


Tracking your progress increases your chances of success. Maintain a food journal in which you write down your calorie goal and track the foods you consume.

Check your weight once a week or every ten days. This not only motivates you but also allows you to better analyze your progress. You can even track your workout routine and begin measuring muscle gain.


10. Maintain Your Motivation


Weight gain isn't rocket science; it just takes a scientific approach and a well-balanced lifestyle. Maintain your motivation and patience. Aim for no more than four pounds gain per month. Seeking faster weight gain may be unhealthy and provide only temporary results.

 

How to Gain Weight in a Healthy Manner

Being underweight can lead to a variety of health problems. As a result, maintaining a healthy weight is essential for your overall health. However, you must gain weight gradually and healthfully.

The following are some suggestions for how to gain weight in a healthy way. Continue to scroll down.


Tips to weight Gain in a healthy way :


1. Consume Healthy High-Calorie Foods - Include foods like salmon, dry fruits and nuts, dark chocolate, and full fat dairy in your diet for healthy weight gain.

2. Consume High-Protein Foods -  It helps maintain body weight.

3. Choose Healthy Fats - Olive oil, avocado, and nut butter are healthy fats that aid in healthy weight gain.

5. Take Supplements - Consult the doctor and consume weight gain supplements.

6. Practice Strength Training - Including strength training at least thrice a week in your exercise regimen promotes muscle mass.

7. Sleep Well - Inadequate sleep can lead to weight loss. Try to sleep for at least 7-8 hours every day to maintain a healthy weight.

Being underweight is unappealing, and all you need is a good weight gain diet. While consuming high-calorie junk and processed foods may cause weight gain, it is not a healthy method. Always choose healthy protein, carbohydrate, and fat alternatives such as fat milk, bananas, avocados, legumes, chicken breasts, eggs, and so on.

Remember that weight gain is about gaining lean muscle mass rather than fat mass. As a result, eating protein-rich foods is critical. You can also take supplements such as whey protein. More importantly, get a good night's sleep and reduce your stress levels.

 

Questions and Answers

1. Which fruit is best for gaining weight?


Bananas are among the most calorie-dense fruits, making them ideal for healthy weight gain.


2. What is the least expensive way to gain weight?


Home-cooked meals combined with naturally calorie-dense foods such as eggs, rice, potatoes, bananas, whey protein, and so on can help you gain weight without breaking the bank.


3. What shake should you drink to gain weight?


Protein shakes are essential for muscle growth and weight gain.

 

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