Today, most people living in civilized countries are worried about how to lose weight, but there are also those who have to make certain efforts for gaining weight. If you are one of them, you know that it can be a very difficult task and you are unlikely to consider yourself to be a lucky man.
There can be different reasons for you being underweight, like bad feeding habits, intense physical work without sufficient food intake, poor assortment of foods, different illnesses, etc.
If you want to know how to gain weight in a healthy way, read our tips listed below.
Increasing Calorie Intake
It is the most obvious and the simplest method to gain some kilograms. You have to eat a bit more than you are used to. Professional nutritionists1 recommend eating every two-three hours. This will help you to maintain a consistent level. You can plan three main meals and three between-meal snacks.
But remember that you should eat healthy food. Forget about fast food, chips, pizza, soda, etc. They contain too much bad fats and harmful substances. Of course, they can help you to gain weight but it will be fat, not muscles.
Give preference to protein rich products, providing plants fats, like nuts, pulses, beans, seeds, avocados, peanut butter, hummus, etc. Also try eating more potato. Plant fats give no fewer calories than animal fats do but they are better for your organism because they do not have saturated fats, increasing LDL cholesterol2.
But it does not mean that you should avoid meat, dairy products, fish or eggs. They are also suitable for gaining weight.
Eat mayonnaise (better self-made one) and other nutritious condiments. Drizzle oil (canola or olive) on salads or vegetables.
Be Properly Hydrated
You should take much liquid. It can be water, juices, etc. In fact, you need about eight-ten glasses each day. Drink water only after meal. If you do it before or in between, you can spoil your appetite and decrease the calorie intake.
You can try to replace water with high-calorie juices or milk.
There are sets of exercises, which, together with a special diet, will help you to gain weight increasing you muscle mass. In order to make good progress, you should combine weight training, flexibility and cardio exercises. You should better train under supervision of a professional trainer.
How to Gain Weight after Being Ill
Many people lose weight due to different illnesses. As a rule, it happens because their diet during illness is poor in calories, minerals, and vitamins. They should start the process of returning to their usual diet by drinking smoothies, eating eggs, mild and bland foods, etc. But all the products should be rich in protein. Later they can add some fish, poultry, whole grains, legumes, and lean meat.
It may happen for some reason that you just do not want to eat and it is difficult for you to force yourself. Here are some tricks how to fire up your appetite:
Go for a walk before having a meal. It is one of the best ways of whetting your appetite.
Choose your favorite food if you are not hungry but it is time to eat.
Add herbs and spices which enhance flavor to the dish.
Never drink before taking a meal.
Use large plates, bowls and cups. It will make you think that you eat less than it really is.
Look through cookbooks, cooking websites with photos of delicious meals. You can also watch cooking TV-shows.
Try new healthy foods.
A small snack will stimulate your appetite before the main meal.
We hope that our tips on how to gain weight will help you to put on some extra kilos.