Although being thin can frequently be healthy, being underweight can be problematic if it results from inadequate nutrition, pregnancy, or other medical conditions. So, if you're underweight, schedule an evaluation with your physician or nutritionist. You can decide how to reach your target weight together. When you're underweight, try these healthy methods to put on weight:
Dry fruits
Dried fruit is a high-calorie snack that contains minerals and antioxidants.
Dried fruit comes in a wide variety, and all naturally contain a lot of sugar. They are, therefore, excellent for gaining weight, especially because they taste delicious and are easy to eat.
Contrary to popular belief, fruits don't lose most of their nutrients when dried. Dried fruits have high fiber content, and most of their vitamins and minerals are still present.
Consider combining some dried fruit with a protein source, such as a whey protein drink, cheese, or pieces of meat. They go well with almonds and full-fat Greek yogurt and offer a combination of beneficial fats, proteins, and other essential nutrients.
Dates are healthy, rich in fiber, and packed with antioxidants. They can be easily prepared as a high-calorie snack and are adaptable. Just two Medjool dates provide about 130 calories.
Dates can be stuffed with cream cheese, nut butter, or even cooked grains like rice or quinoa. Add one or two dates to smoothies, sauces, and dressings for a hint of sweetness.
Cereals with whole grains
Oats, wheat, barley, and rice are some ingredients in whole-grain cereals.
These whole grains can be purchased separately so that consumers can combine them at home to serve with milk or yogurt. They can also buy cereal bars or pre-mixed cereals as an alternative.
These cereals may have extra vitamins and minerals added by the manufacturers, but some may include a lot of extra sugar. It is crucial always to read the label for this reason.
Rice
Rice has a lot of carbs. For instance, a 100-g plate of brown rice contains 76.2 grams (g) of a trusted source.
This kind has a higher protein content than certain other varieties of rice. Additionally, a 100-g serving has 357 calories.
White rice has a lower protein level than other grains. However, it can be served with other foods to increase the protein and calorie content, such as meat or beans.
Protein drinks
Most doctors recommend various additional shakes for kids, while some recommend them for adults. They advise parents to buy pre-mixed shakes from the shelf rather than powders for children. They include many calories in a juice-box package, making them ideal for parents to prepare the night before and serve their children for breakfast.
For those with lesser appetites, Peart advises protein drinks or even smoothies. Drinking is one way to receive those calories because, according to some people, it may be more enjoyable (or simpler to take) than eating solid meals. Additionally, you may include components like honey, fruit, or even dried oats.
Consume red meat
Undoubtedly one of the best foods for gaining muscle strength is red meat. For instance, there are around 5 grams of leucine in 6 ounces (170 grams) of steak.
Your body needs leucine to promote muscle protein synthesis and new muscular tissue growth. There are 456 calories and roughly 49 grams of protein in it.
Additionally, red meats are among the best naturally occurring sources of dietary creatine, the best supplement in the world for developing muscle.
If you want to eat more calories and gain weight, choose fattier cuts of meat because they have more calories than leaner meats.
In one trial, resistance training was done six days a week for six weeks while 100 older women added 6 ounces (170 grams) of red meat to their diets.
The women increased their lean mass, their strength by 18%, and their levels of the crucial hormone IGF-1, which helps develop muscle.
Both lean and fatty types of meat are excellent sources of protein. However, fatty meat has a higher calorie content and may put you on weight. Brisket is one of the most popular fatty beef recipes. Although brisket is notorious for taking a long time to prepare, using a slow cooker can simplify things.
With this brisket dish, you may start in the morning and have a filling meal ready in the evening. Each 3-ounce (85-gram) portion has about 300 calories.
Guidelines for increasing calorie intake
Eat foods that are not only healthful but also high in energy if you aim to gain weight. Try these things:
Yogurt and milk-based puddings like rice pudding have a lot of energy. Toast with peanut butter is a delicious, high-energy snack. Try a jacket potato with baked beans or tuna on top for a healthier lunch option. It contains both protein and starchy carbohydrates, which provide energy.
Milkshakes make a delicious snack (make them at home and take them to work or college). Add milk powder to them to fortify them with extra protein and calories. Breakfast options include eggs on toast or whole (full-fat) milk porridge garnished with chopped fruit or raisins.