While some people tend to gain weight easily, there are also people that struggle to do so. Being skinny or underweight can be a concern as it can lead to many health issues including:
- Malnutrition
- Osteoporosis
- Weakened immune system
- Developmental and growth delays
- Anaemia
- Infertility
According to one study, being underweight is associated with a 140% greater risk of early death in men, and 100% in women. Being underweight is defined as having a body mass index (BMI) of less than 18.5kg/m2.
There are several causes that can cause low body weight, such as:
- Eating disorders
- Hyperthyroidism
- Celiac disease
- Diabetes
- Cancer
- Infections: Tuberculosis, HIV/AIDS, parasite
For a healthy weight gain, follow the following tips:
1. Eat more calories than your body burns
One way to eat more calories is by using bigger plates.
2. Eat more frequently
Eat 5-6 smaller meals throughout the day to increase your calorie intake.
3. Fill your plate with protein
Aim for 1.5 – 2.2 g of protein per kg of body weight. High protein food include meats, fish, eggs, dairy products and legumes.
4. Try homemade protein smoothies
Not only it’s delicious, it is highly nutritious. However, avoid commercial versions as they may contain added sugar and lack nutrients.
5. Choose energy-dense food
Examples are nuts, dried fruits, high-fat dairy, olive oil, grains, meat, tubers, dark chocolate, avocados, peanut butter and coconut milk.
6. Top it off
You can add sauces, spices and condiments to your dishes for flavour and make it easier to eat more.
7. Watch when you drink
Don’t drink water before meals as it can blunts your appetite. Instead, try drinking 30 minutes after a meal. An alternative is to sip higher calori beverages along with a meal or snack.
8. Add milk to your diet
Milk contains fat, carbohydrates and proteins. In addition, it is an excellent source of vitamins and calcium.
Gaining weight can be a challenge. The key to long term success is consistency.
Changing your weight is a marathon, not a sprint
References:
- Ringback Weitoft G, Eliasson M, Rosen M. Underweight, overweight and obesity as risk for mortality and hospitalization. Scand J Public Health. 2008; 36(2): 169-76.
- The 18 Best Healthy Foods to Gain Weight Fast | Healthline
- How to Gain Weight Fast and Safely | Healthline
- How do you gain weight quickly and safely? | Medical News Today
- Healthy Ways to Gain Weight If You’re Underweight | Familydoctor.org
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