Underweight? NO More!

Healthy Weight Gain: This Is How It Works

Updated on 27. Dec. 2018

Asparagus or beanstalk are just a few names that very skinny people are often called. While most people would like to lose a few pounds, very thin people often would like to gain some weight. But how can gain weight and stay healthy? EAT SMARTER shows you the best methods.

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Healthy Weight Gain: Body Mass Index

First of all, when are you actually underweight? People who are underweight are people who have a body mass index (BMI) below 18.5. If you are above 65 this number goes up to 22. BMI can be calculated very easily. Simply divide your weight in kilograms by your height in meters squared. Of course BMI is simply a guideline. It is of course possible that your BMI is about 18.5 and you still would like to gain some weight the healthy way. If you are actually underweight, you should go speak to a doctor to make sure that your low weight is not due to an underlying medical issue. If this this not the case, there are a few simple tricks to gain a few pounds.

Healthy Weight Gain: It’s Not As Hard As You Think

The daily energy that each person requires varies from person to person. However, there is an approximate guideline that you can follow. For example, if you would like to gain one pound in two weeks, you need to consumer 500 calories more than you burn every day. Simply eating greasy fast food is not the solution! It is important that you gain weight by eating healthy foods. People who want to gain weight need to eat foods that are especially high energy dense, such as carbohydrates. For example, pasta, potatoes and rice. However, it is just as important that the foods have enough vitamins, minerals and trace elements. Fruits and vegetables are ideal for this. Although these may be low in calories they need to be included in your healthy weight gain diet. High-quality fats are also important for those who are underweight. Examples of this are high quality vegetable oils such as sunflower or olive oil. This could easily be added into pasta. Fish is also a great fats supplier and suitable for healthy weight gain. Fish that is good for this purpose is especially cold-water fish such as salmon and mackerel. These also contain valuable omega-3 fatty acids.

Other ways to give your meals more calories are adding creams to soups and so on. In the mornings add some cream into your cereal or try to high calorie yogurt. Cheese and ham on bread should also do the trick. You should pay attention to food quality and only buy high quality foods.

If pasta and cream sauce are too monotonous for you, you can also gain some weight with salads. Add some oil in there with sun-dried tomatoes, artichokes, olives and cheese cubes. Nuts and seeds are also good as a salad topping.

Healthy Weight Gain: Less Is More

If you try to eat double the amount at every meal, you will not last. This is because you will always feel “gorged” and tired. Therefore, it is better to distribute your food so that you eat five to six meals instead of three large ones. This way you won’t feel as bloated since the stomach can cope better with the large amounts of energy.

Healthy Weight Gain: Cheese, Meat and Sugar

Just like with weight loss, a healthy and balanced diet is important. Full-fat products are better than light products. Cheese, yogurt and cream can be enjoyed often. Meats and sausages should be consumed in moderation. Animal fats are not necessarily healthy for our bodies. A good steak or a large piece of roast on Sunday is allowed!

Would you like something sweet? No problem? Stick with pure sugar and avoid sweeteners. Honey and agave nectar are also great healthy alternatives.

Healthy Weight Gain: Snacks

While people who want to lose weight often have to cut down on the amount of snacks, people who are trying to gain weight should definitely go for it. Birthday party? Treat yourself to a piece of cake without feeling guilty! Of course, you shouldn’t be eating cake on a daily basis, but there are other great snacks that you can eat regularly. Trail mix, nuts, cream cheese, yogurt, cheese cubes and dried fruit are ideal for snacking on throughout the day.

Healthy Weight Gain: Drinking The Right Thing

Even when it comes to healthy weight gain, staying hydrated is important. Water, herbal and fruit teas are ideal. People who want to lose weight should stay away from juices since they contain a lot of calories; however, if you are trying to gain weight these can be great. Tea and coffee can have a few more calories if you add some honey or agave syrup. If you prefer milk, go for the full-fat milk. In moderation, a glass of beer or wine can also be good.

Healthy Weight Gain: Exercise

Trying to gain weight with only food is not enough! If you want to gain weight and stay healthy stick with some light workouts. Light strength and cardio workouts will also promote building muscle. Muscle mass is important since it will help your body deal with the increasing weight better.

Healthy Weight Gain: Feast For The Eyes

If you are only eating dishes that seem bad and unappetizing to you, you won’t feel like finishing your plate. Therefore, make your food look nice. A pretty dish can make you feel hungrier.

Healthy Weight Gain: Try These Foods

  • Avocados
  • Bananas
  • Salmon
  • Nuts
  • Whole wheat bread
  • Oily cheese
  • Noodles
  • Dried fruit
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