While thinness is highly regarded in our society, the large number of underweight people is a severe public health concern.
Genetics, rapid metabolism, and underlying medical disorders like thyroid disease or cancer can contribute to being underweight. Women and individuals over 60 are more likely to be skinny.
Hair loss, dry skin, reproductive troubles, and poor oral health are a few of the health hazards of being underweight.
A person’s immune system or bone density might be compromised in severe cases of underweight. Underweight people are more likely to die than their heavier counterparts.
The good news is that there are strategies to incorporate healthy foods into your diet to help you gain weight. More calories can be consumed each day by increasing the number of meals and snacks consumed and the number of portions consumed.
You may reach your ideal weight by consuming healthy fats, whole grains, fruits and vegetables, and enough water.
A BMI of 18.5–24.9 is considered normal; underweight is characterized by a BMI of 18.5–24.9.
As a rule of thumb, you should consume more calories than your body expends to gain weight healthfully. Nutrient content varies widely across different types of calories.
Stock Up on Nutritious Foods
Regardless of your weight, eating a diet rich in nutrients is essential. Protein, fruits, vegetables, grains, and dairy products are some of the USDA’s top-recommended items for a well-rounded, healthy diet.
Food and Drug Administration (FDA) nutrition labels offer a 2,000-calorie diet as an example.
10 Getting 2,000 calories a day isn’t always a good idea.
Age, gender, and degree of activity influence how many calories your body requires.
If you’re underweight, you should aim to eat an extra 500 calories each day to help you gain weight. You can achieve this by eating more often or increasing the amount of the meals you usually consume.
Adding healthy monounsaturated and polyunsaturated fats, such as avocado, nuts, seeds, and plant-based oils, can also raise caloric and fat intake.
Snacking on calorie-dense foods throughout the day might help those who don’t have much appetite.
If you don’t have time to make additional snacks, you may raise the portion sizes of the meals you regularly consume.
As tempting as it may appear to go for a bag of chips or a tub of ice cream because they are high in calories, these foods do not provide the necessary nutrients for a healthy diet.
When you eat a diet high in sugar and salt, you may feel tired and bloated. It’s possible to enhance your risk of acquiring cardiovascular disease or type 2 diabetes by eating these foods in excess regularly.
Many chronic illnesses, such as inflammatory bowel disease (IBD), autoimmunity, colorectal cancer, and mood disorders such as anxiety and depression, might be linked to processed food consumption.
Use the following ideas to get started on a healthy diet for weight gain: consume more nutritious, nutrient-dense meals.
How To Gain Weight Fast For Women?
1. Have an Extra Slice of Whole-Grain Toast With Peanut Butter at Breakfast
With an extensive breakfast plus an additional piece or two of whole-grain bread slathered with peanut butter, you’ll get a good dose of calories, fat, and protein. Peanut butter has roughly 200 calories in two teaspoons.
For those looking for a sugar-free option, look for natural peanut butter. Nut and seed butter like almond and peanut butter are excellent options for those who want to gain weight because they are high in protein and include a good amount of beneficial fats.
Dietary fiber is abundant in whole grains. A 100-calorie-per-slice whole-grain bread is a good choice. To get the most out of a serving of bread, you should look for bread with nuts and seeds and healthy fats.
2. Drink Whole Milk, 100% Fruit Juice, or Vegetable Juice
Nut butter toast should accompany a glass of whole milk, which provides additional protein, calcium, and vitamin D.
A nut-based milk replacement is an option if you don’t like cow’s milk or don’t want to drink it. A lower caloric count does not always mean it lacks the calcium and vitamin D needed to bulk up and acquire weight.
Consume juices made entirely of fruits and vegetables, with no added sugars or preservatives. The fewer substances you see on the Nutrition Facts labels, the better; the more ingredients you see, the worse.
Even though sugary drinks are enticing, they don’t provide nutritional value. Additive sugar content has been linked to an increased risk of developing chronic diseases.
Choose whole milk or fruit and vegetable juices as your beverage of choice to increase your daily intake of vitamins and minerals.
3. Add Extra Cheese to an Omelet and Use an Extra Egg
Due to the high egg and cheese content and a variety of other components, most omelets are already high in energy. Make your omelet fattier by using an additional egg and cheese.
But don’t forget to add some spinach, peppers, onions, mushrooms, and tomatoes to your meal.
Use a spoonful of avocado or extra virgin olive oil to cook your omelet. Excess calories and monounsaturated fat will be added as a result.
For even more calories and creaminess, you may mix in a little amount of whole milk or half-and-half with the egg mixture. Try a slice of whole-grain bread topped with avocado for a healthy dose of fat on the side.
4. Top Your Avocado Toast with an Egg
Avocados are commonly regarded as a superfood because of their high content of beneficial fats and fiber and the protein they provide. Weight-gaining diets can benefit from their inclusion.
You are adding a fried or poached egg to your avocado toast ups the protein and calorie count.
5. Slice an Apple and Serve With Nut Butter
You don’t want to give up fruits and vegetables, even when they are low in calories, because they are an essential element of a well-balanced diet.
Spread almond, peanut, or cashew butter on apple slices for a high-calorie snack. In addition to the calories, you’ll obtain a good amount of nutrients, aiding in weight gain.
6. Add Chopped Nuts, Oats, Fruit, and Honey to Yogurt
Add nuts like walnuts, almonds, or pecans to your Greek yogurt, along with oats, granola, and your favorite dried fruit. With a drizzle of honey on top, you’ve got a tasty and nutritious snack or dessert.
The probiotics in yogurt and the healthful fats in nuts can help you gain weight and keep your gut healthy.
7. Carry a Bag of Trail Mix for a Convenient Snack
Nuts, seeds, cereal, and dried fruit are part of a trail mix. It’s possible to buy pre-made trail mix or prepare your own at home. You can sprinkle on some chocolate chips to add a few more calories.
Carry your trail mix in a plastic bag or container so you’ll always have something to munch on when you’re on a diet to gain weight.