What is the best way to gain weight if you are underweight?

Some may think that being thin is healthy! But excessive thinness may be a source of concern. If it is caused by malnutrition, or if you are pregnant, or when you have health problems, First, you should visit your doctor or dietician to assess the situation. And in cooperation with him, You can both make a plan for how to reach your goal weight.

Here are some healthy ways to gain weight if you are underweight:

Eat more and more:

when you are underweight, You may feel full faster. Try to eat five to six small meals during the day instead of two or three large meals.

Choose foods rich in nutrients:

Make sure to eat bread and pasta. wholegrain breakfast cereals, and fruits and vegetables, and dairy products, and lean protein sources, and nuts and grains, This is as part of an overall healthy diet.

Try smoothies and shakes:

Do not fill your stomach with soft drinks sweetened with sugar substitutes, coffee and other drinks that contain few calories and low nutritional value. Instead, eat smoothies or shakes made with milk and fresh or frozen fruits. and sprinkle some ground flaxseed on it, In some cases, it is recommended to take liquid meals that replace meals. Watch the time you drink. Some people find that drinking liquids before meals reduces their appetite. In this case, it may be better to have calorie-dense drinks with the meal or snack. Others find that drinking 30 minutes after a meal, not during it, successful.

Make every bite count.

Snack on nuts, nut butter, cheese, and dried fruits. avocado fruits, You can also have a snack before bed. like a peanut butter and jelly sandwich, Or a sandwich on a roll with avocado, chopped vegetables, and lean meat or cheese.

Eat sweets from time to time:

Watch out for excess sugar and fat. It’s okay to have a slice of pie with ice cream once in a while, But all sweets should be healthy. And to provide the body with nutrients in addition to calories, And to provide the body with nutrients in addition to calories, I advise you, dear, to try healthy cookies, carrot cake, toto sandwich, date balls, and many more.

Make sure to exercise:

Exercising can help, Especially strength exercises in gaining weight by building muscles, Exercising can also help open your appetite.

for some people, Gaining weight or gaining muscle may be just as difficult as losing weight for others. However, simply adding certain foods to your diet can make weight gain efforts healthy and effective. Here we advise you to follow Sara’s challenge to maintain weight with tension.

Here are 8 of the best foods that help you gain weight or grow muscle the right way:

1. Homemade protein smoothies

Making your own homemade juices is the best and fastest way to gain weight because commercial versions are often full of sugar and lack nutrients. It also gives you complete control over the flavor and nutrient content.

Here are some delicious ones to try. You can mix them with 2 cups of dairy milk or soy milk. إذا كنت تعاني من عدم تحمل اللاكتوز، If you are lactose intolerant, Both contain more nutrients and calories than alternative milk.

Walnut and Banana Shake with Chocolate:

Mix one banana with one scoop of chocolate whey protein, and 1 tablespoon (15 ml) of peanut or other nut butter.

Vanilla Raspberry Shake:

Combine 1 cup (237 ml) of fresh or frozen berry mixture and ice, and one cup of high protein, full-fat yogurt and 1 scoop of vanilla whey protein.

Hazelnut Chocolate Shake:

Mix (444ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of nut butter, And 1 avocado.

Caramel apple shake:

Mix 1 apple, sliced, 1 cup (237 ml) full-fat yogurt, 1 scoop of whey protein, caramel or vanilla flavor, and 1 tablespoon (15 ml) of sugar-free or flavoring-free caramel sauce.

Also try Bellini Smoothie, Energy Cup, Avocado Milkshake, Blue Detox and other healthy drinks you can find in the recipes.

2. Milk

Milk has been used as a weight gain or muscle building agent for decades.

Provides a good balance of proteins, carbohydrates and fats and a good source of calcium. Plus other vitamins and minerals.

For those trying to add more muscle, Milk is an excellent source of protein that provides both casein and whey proteins. Especially when combined with weightlifting.

Try drinking a cup or two of whole milk (149 calories per cup). For an easy morning protein boost, try blending a cup of frozen berries and a cup of whole milk. And two teaspoons of honey and one teaspoon of vanilla (about 275 calories).

3. rice

Rice is a convenient and low-cost source of carbohydrates. to help you gain weight.

Just one cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbohydrates and very little fat.

A quantity of rice contains many calories. helping you to get a high amount from a single meal, This helps to eat more food. Especially if you suffer from poor appetite or fast satiety.

There are many ways to turn relatively bland rice into a superfood. The easiest way to add taste, calories, and protein boost is to simply stir in some of these ingredients after the rice is cooked:

• Butter and parmesan cheese
• broccoli and cheese
• scrambled eggs
• Roasted sesame seeds or peanuts.

4. Nuts and nut butter

Nuts and nut butters are ideal options if you are looking to gain weight.

One small handful of raw almonds (1/4 cup) contains 170 calories. And 6 grams of protein, 4 grams of fiber and 15 grams of healthy fats.

Since nuts are calorie dense, Just 2 handfuls daily with a meal or as a snack can quickly add hundreds of calories.

You can add a variety of snacks to the nut butter, Like yogurt and biscuits.

5. Potatoes and starches

Potatoes and starchy foods are a very easy and cost-effective way. To add more calories, Try choosing one of these healthy sources of starchy carbohydrates:

• quinoa
• Oats
• corn seeds
• black wheat
• Potatoes and sweet potatoes
• pumpkins
• Beans and legumes

All of these not only help to gain weight, they also increased muscle glycogen stores, Glycogen is the predominant fuel source for most sports and activities.

With sweet potatoes you can try sweet potato toast, With other complex carbohydrates, try the following:

• Add sour cream to the potatoes.
• Add grated cheese to the quinoa.
• Add olive oil or avocado oil to roast vegetables.
• Use dairy or soy milk instead of water in oatmeal or other hot cereal.

6. Dried fruits

Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients.

Many people believe that fruits lose most of their nutrients when dried. this is not the case, Dried fruits contain a lot of fiber and most of the vitamins and minerals remain intact.

Try combining some dried fruits with a source of protein. like cuts of meat or cheese, It also pairs well with nuts and yogurt.

7. Cheese

Cheese has been a staple food for centuries. like dark chocolate, It is rich in calories and fat.

(128 grams) of cheddar cheese contains 110 calories and 7 grams of protein.

Because cheese is delicious, You can combine it with most dishes and easily add hundreds of calories.

Cheese is available in countless types of cream, to the softness, to solid.

One of the most popular cheese dishes is macaroni and cheese. And we can’t forget to mention the grilled cheese sandwich.

In addition to grilled cheese salad from Sarah’s recipes.

8. eggs

Eggs are among the healthiest muscle-building foods on the planet. They provide a great mix of high quality protein and healthy fats.

Each large raw egg weighing with its shell (50 grams) contains about 74 calories.

It is very important to eat the whole egg with the zero. As long as you don’t have an egg intolerance, You can easily eat three eggs a day if you like.

In fact, Many athletes or bodybuilders will take 6 or more daily.

Eggs are versatile and can be cooked in a variety of ways. Including boiling, frying and baking.

Use it for:

• salad.
• sandwiches.
• Baked egg tarts.
• Desserts such as custard and creme brulee.
• omelette, Meat, vegetables and cheese.

We advise you to try the egg and avocado toast, the healthy stuffed egg and many more that Sarah prepared for you.

Our health is the most valuable thing we have, and no matter how much money we spend to preserve it, we will not have lost anything. Maintaining a harmonious body that is not characterized by thinness or obesity is worth the effort. So, my dear, take advantage of all the tips that we mentioned to get a body like the international stars.

Written by: Siba Babi

Sources:

mayoclinic

healthline