Focus on foods packed with vitamins, minerals, nutrients like lean red meat, tropical fruits, avocado, granola and potatoes. Eat more frequently, about 5 to 6 times a day. Do weight training at least 3 times a week. Drinking milk, milkshakes or protein shakes can help you gain weight. Indulge only in occasional sugar treats, making sure you eat healthy.
Curejoy Expert Dipti Mothay Explains:
It can be a real challenge for a person with a fast metabolism to maintain a healthy weight and to gain body weight. However, if you want or need to gain weight, do it the healthy way.
Healthy ways to gain weight when underweight
Here are some healthy ways to gain weight when you’re underweight:
Focus on healthy foods to gain weight – Weight gain requires eating calorie-rich but also nutrient-rich foods — not just high-calorie foods with lots of fat, sugar, or empty calories. The goal is to choose foods that are packed with vitamins, minerals, nutrients, and calories so each bite is loaded with good nutrition. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds. Some of the foods that will make you gain weight are: Lean Red Meat, Real Nut Butters, Whole Fat Milk, Tropical Fruit, Avocado,Natural Granola, Whole Wheat Bread, Vegetable Oils, Nuts, Cheeseand Potatoes.
Eat more frequently – When you’re underweight, you may feel full faster. Regardless of why you want to gain weight, try to eat five to six times a day, with each meal (or at least three of them) containing protein, starch, vegetables, and fat.
Do weight training at least 3 times a week – When you train with weights, your muscles will grow. Also, it is important that you gradually keep increasing the weight with which you train.
Drink your calories – It may be tough to meet your calorie requirements by just eating. Drinking milk, milkshakes or protein shakes with little or no sugar can be a great way to load up on calories.
Have an occasional treat – Even when you’re underweight; be mindful of excess sugar and fat. Your treats should be healthy and provide nutrients in addition to calories.