Usually, people with low weight are considered good. But if your weight is below the limit, you need to gain weight for normal body functioning. I am Dn. Babar Ali (Nutritionist and dietitian) is here to share valuable tips to weight gain. If you follow these steps ultimately you will gain weight but it may require at least one month for results.
Check your BMI. If your BMI is less than 18, you are underweight.
Tips to weight gain:
Weight gain is essential for a healthy lifestyle and it prevents many risk factors for diseases like Diabetes, thyroid problems, cancer, infertility, eating disorders, osteoporosis, malnutrition, weak immunity system, etc. you can sudden weight gain by following these steps:
Eat more Protein to weight gain:
Proteins are macronutrients that give you more calories. It is used for muscle building to gain weight quickly. You have to eat more and more protein But consuming more protein may have side effects like indigestion, nausea, dehydration, headache, etc. Beware of consuming too much protein. Overall consuming more protein for the long term is a pro tip to gain weight.
Eat more frequently:
The best way to get more calories is to eat more frequently. When you eat more calories, you will gain weight easily. Try to eat at least three meals per day to weight gain that three meals must be full of calories and nutrient balance. A nutrient balance diet is very important for the body’s normal functioning because when your body is normal you can digest food otherwise you can be patient with any nutrient deficiency or excess. You have to consult with a Dietician or Nutritionist for your diet plan. Nutritionists and dieticians are experts that can set your calories according to your body’s requirements.
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Eat Nutrient Rich Foods:
When you eat nutrient-rich foods they will provide nutrients as well as energy to your body. Nutrient-rich foods are full of energy. In this way, you will get more calories that will be helpful for weight gain rapidly.
A balanced diet is a key element of a balanced lifestyle. There is a nutrient deficiency or excess behind 80% of diseases. When you eat a diet that is full of all nutrient nutrients, it prevents you from many deadly diseases.
Increase intake of Fats and Carbohydrates:
As I have explained previously, You have to eat more frequently which includes all the macronutrients and micronutrients. Carbohydrates, Proteins, and Fats are macronutrients that provide energy to the body. Fats provide 9 calories per gram, and proteins and Carbohydrates give 4 calories per gram. Normally carbohydrates covered a large portion of our diet. Because are consumed in large quantities and they are easily accessible and cheaper. When we increase the intake of carbohydrates and fats, they provide more calories are extra calories are stored in our body. This stored calorie is a tip to weight gain.
Intake energy dense foods:
When you increase your intake of carbohydrates, proteins, and fats then you need to know the energy dense foods. Because when you eat more dense foods they provide a large amount of energy/ calories to you. These extra calories will store in the body and you will gain weight rapidly. This is the best tip to gain weight easily.
Use bigger plates for meals:
When you use a bigger plat for food intake, it will require more foods to fill the plat. In such a way, you will eat more without knowing and ultimately you will gain weight. Bigger plates provide more food and more food means more calories which refer to more weight gain.
Use weight gain shakes:
Weight gain shakes are the best way to consume more calories. These shakes are full of calories and nutrients. Shakes are easy to consume and they do not decrease hunger as the same amount of calories gained from solid foods.
Do not drink water before a meal:
Normally a small amount of water is best before a meal but if you consume more water before a meal, it will decrease your hunger and you will eat less. Thus you will consume fewer calories and you will lose weight instead of weight gain. Therefore, it is recommended that avoid drinking water before meals so you could eat more to gain weight.
As supplements are full of calories and they also have the functional elements in them that cause specific functions in the body. Whey proteins are normally recommended for weight gain because it is used for bodybuilding. Following supplements can be used for weight gain:
- Proteins supplements
- Vitamins and multivitamins
- Minerals, etc.
Take creatine to gain weight. Creatine supplement is used for muscle building. This supplement is also used in Nigeria for muscle building in kids that are malnourished.
Eat repeat eat:
Use eat repeat eat policy to consume more food. Minimum 3 meals are recommended for weight gain. With the help of the eating repeat eat policy, you will consume more food.
Weight lifting exercise:
Weight lifting exercises are used to consume more calories. When you take part in such exercise on daily basis then it will increase your energy requirement. You will consume more calories and weight gain easily. This weight gain will also build your body muscles just like bodybuilders. Therefore take part in such exercises to gain weight rapidly
Studies have shown that little sleep will increase your food intake. Too little sleep lead to weight gain because it increases your food requirement. But quality sleep prompts healthy weight loss. 7.5 hours of sleep on daily basis is considered quality sleep.
If you smoke then quit smoking because smoking leads to weight loss. If you avoid smoking it will slow your metabolism and increase hunger and you will eat more and prompt weight gain. Withdrawn nicotine effects slow down metabolism and increase hunger.
Milk is a mixture of fats, carbohydrates and proteins, and other essential minerals. Consuming a large amount of milk leads to an increase in body weight due to the large number of calories obtained from the milk.
Stress leads to consuming more calories to fight against stress thus you consume more calories and it leads to weight gain. Studies show that too much stress causes weight gain. Consume more food in stress to gain weight.
Never miss snacks:
Snacks add more calories. So try to consume the best snack for weight gain. Dry fruits, nuts, and plant fats are considered good snacks that provide more calories and are best for weight gain.
Increased intake of foods, more calories, healthy shakes, supplements, proteins, milk, stress, exercise, etc. lead to weight gain. But beware of the side effects of every tip, therefore, it is highly recommended to consult with Dieticians and Nutritionist for diet plan because they are professional and know every side effect and recommend food after complete assessment.
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Why do I have to gain weight?
You have to gain weight to prevent you from different diseases. Weight loss decreases your immunity and bacteria and viruses etc can attack you easily. This lead to illness. So you have to gain weight. More ever for good looks, you have to gain weight.
How much time it will take to gain weight?
If you consume extra 500 calories on daily basis then it will lead to a 6.8 kg weight in 6 months. You can also weight gain rapidly if you consume more extra calories on daily basis.
What is the best amount of weight gain in a month?
Normally 2 to 4 pounds of weight gain per month is considered safe and recommended.