How to gain weight; best five ways

Introduction:

There are many people who loose a lot of weight in the name of fitness which causes further health problems. In the order to loose weight they start compromising with their health. Some individuals may be naturally underweight due to genetics, or a fast metabolism. Poor nutrition or underlying health conditions can also be a reason of being underweight. Body underweight is defined as having a body mass index also known as BMI below 18.5. This is estimated to be less then the body mass needed to sustain an optimal health.

Why is it a problem to be underweight?

Being underweight can be very harmful to your health. It comes with a lot of health diseases. According to some studies underweight individuals have two times more chances of risk to death. Being underweight can impair your immune system. It can raise your risk to infection. Being underweight you can many diseases such as Eating disorders, Thyroid, Diabetes and many more.

Strategies for weight gain

1. Increase your calorie intake

The most important thing you can do for your weight gain is increasing your calorie intake which is the most convenient method. If you want to gain weight slowly start to aim of intake of 300 calories per day. If you want to gain weight really fast then aim for 700 calories per day.

2. Increase your Protein intake

Adequate consumption of high quality proteins from animal protein is very essential for human growth and development. Eating protein also helps in gaining lean muscle mass. Eating protein also promotes skeletal and muscle growth for physical strength.

3. Consult a Weight gain nutritionist

If you don’t have any proper idea for how to lose weight you can consult a well known weight gain nutritionist. The nutritionist will provide you with a proper weight gain diet chart according to your capacity. It will easy for you to follow the diet chart in your daily routine.

4. Increase your intake of carbs and fats

When people try to loose weight they either restrict carbs or fats from diet. It will be hard to gain weight if you do not eat carbs or fats then there will be no intake of calories. Eating plenty of fats and carbs will help in weight gain really fast. It is best to eat plenty of fat, protein, carbs at each meal. To gain weight eat at least three meals per day and make sure to eat plenty of fats, carbs and proteins.

5. Increase the intake of energy dense foods

It is very important to eat mostly whole foods such fruits, vegetables and legumes. These foods are more filing then those processed junk foods which make it harder to intake calories but you will gain weight in a healthy way which is very important. You can use plenty of spices, sauces and condiments for the purpose of calories. Here are some of the energy dense food which can help you to gain weight in a healthy way.

Nuts: Like almonds, walnuts and peanuts

Dried fruit: This includes raisins dates and prunes

High fat dairy: This includes whole fat yogurt, cheese, milk, paneer, khoya and many more

Fats and oils: These include extra virgin olive oil and avacado oil

Meat: For those who are non- vegetarian red meat is the best for weight gain and it also gives you muscular strength

Grains: These include whole grains such as oats and brown rice

These were some simple and convenient methods to loose weight in a proper and easy way. There were also the list of some foods which are also good in taste and are easily available to everyone.

Conclusion:

Keeping your weight in a normal range is an important part of healthy aging. As in other stages of life elevated body mass index in older adults can increase the likelihood of developing health problems. This includes heart disease, heart stroke and many more. You can also develop some problems like anaemia and osteoporosis and it may be harder to recover from an illness or infection if you are severely ill. Being active and choosing right choice of food can give you good health.

Internationally Certified Nutritionist Misha Arora is one of the leading health and weight loss nutritionist in India. She is also expertise in skin and beauty.