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If your body mass index (BMI) is less than 18, you’re considered underweight. This is more common in women and can lead to health problems like a weak immune system, fertility issues, and even a higher risk of death. This guide will show you simple ways to gain weight healthily.
1. Eat More Calories
To gain weight, you need to eat more calories than your body burns. If you want to gain weight quickly, aim for 700-1000 extra calories per day. If you prefer to gain weight slowly, 300-500 extra calories per day is enough.
2. Eat More Carbs and Healthy Fats
Carbs and fats give your body energy and help with weight gain. Here are some good options:
Carbohydrates:
- Bananas
- Dark chocolate
- Sweet potatoes
- Potatoes
- Blueberries
- Whole grains (brown rice, oats, quinoa)
- Legumes (beans, lentils, chickpeas)
Healthy Fats:
- Avocados
- Olive oil
- Nuts (almonds, peanuts, walnuts, cashews)
- Coconut and coconut oil
- Olives
- Yogurt and cheese
- Nut butters (peanut butter, almond butter)
Make sure each meal has a good mix of healthy fats and carbs. Avoid unhealthy fats from processed foods.
3. Eat High-Calorie Foods
Some foods have more calories per bite and help with weight gain. Try these:
- Fatty foods (French fries, full-fat dairy, nut-based snacks)
- Starchy vegetables (potatoes, yams, corn, butternut squash)
- Red meat and fatty fish (salmon, tuna)
- Dried fruits and seeds (dates, raisins, sunflower seeds, chia seeds)
Even though these foods help with weight gain, make sure to balance them with nutritious options.
4. Drink Water at the Right Time
Water is important, but don’t drink it right before meals. It can make you feel full and reduce your appetite. Instead, drink water after meals to help with digestion.
5. Get Enough Sleep
Good sleep helps your muscles grow, which is important for gaining weight. However, sleeping too much may burn extra calories. Aim for 7-9 hours of sleep each night.
6. Eat Tasty Foods
If you enjoy the taste of your food, you’re more likely to eat more. Add natural seasonings, sauces, and healthy condiments to make meals more delicious.
7. Other Tips to Gain Weight
- Eat more often—have multiple meals and snacks throughout the day.
- Don’t eat too many vegetables at once—they can make you feel full too quickly.
- Try weight-gainer supplements if needed.
- Add high-calorie ingredients to meals, like cheese, butter, and cream.
- Eat proteins and fats first before moving to other foods.
- Avoid smoking, as it reduces appetite and can lead to weight loss.
8. Best Foods for Weight Gain
- Fatty fish (salmon, mackerel, tuna)
- Eggs
- Brown rice
- Dairy products (whole milk, cheese, yogurt)
- Red meat and poultry
- Legumes (chickpeas, beans, lentils)
- Nuts and seeds (walnuts, cashews, sunflower seeds)
Important Note: While protein is good for you, eating too much can lead to health problems like heart disease. It’s best to have a balanced diet with different nutrients.
By following these simple steps, you can gain weight in a healthy and safe way.
By Kahuha Gladys