Are you among those people who are very skinny and would like to add some weight? You know, being underweight is not good for one’s health at all. Are you clinically underweight or you just want to add a little extra weight? Whatever the case is, this article will guide you on how to safely add weight fast.
What is being underweight?
It means having a Body Mass Index below 18.5. However, if your BMI is more than 25, it means you are obese. You can use the Body Mass Index scale below to know your weight status. But know that it does not consider muscle mass. The state of being underweight is more common in women than in men. In the US, 1% of men and 2.4% of women 20 years and above are underweight.
Heath implications of Being Underweight
An anonymous study shows that being underweight has an a140% greater risk of early death in men and 100% in women. This is to say that underweight is worse for men. On the other hand, obesity leads to a 50% greater risk of early death.
Also, this condition reduces the immune system, increases chances of getting an infection, leads to osteoporosis, fractures, and fertility problems.
What causes one to become underweight?
Eating disorders like bulimia, anorexia, and other conditions.
Thyroid problems like hyperthyroidism can make one lose appetite.
Celiac diseases like gluten intolerance can make someone underweight.
Type 1 diabetes can make someone underweight.
Lastly, cancer tumors make people burn a lot of calories and make them lose weight fast.
To gain weight healthily, do the followings:
Eat More Calories than your body burns
Create a calorie surplus for yourself. You can determine the calories you need by using the calories calculator below:
To gain weight steadily, try about 300-5000 calories more than you can burn daily. But if you need fast action, you can try 700-1000 calories above your maintenance level. Once you count the calories within the first few weeks, you can stop and watch yourself. If you don’t eat more calories than your body burns, you can never gain weight.
Take in more Protein
Protein is the most important nutrient you need to gain weight. Our muscles are made of protein. Without the protein, extra calories end up as body fat. Research shows that when you overfeed in a high protein diet, it makes the extra calories to be turned into muscles.
On the other hand, protein can make you eat less and reduce your appetite for food. This may cause them to take fewer calories. To gain weight with protein, eat at least 0.7grams of it per your body weight. If your calorie intake is very high, you can go above this.
Lastly, eat more legumes, dairy foods, sea fish, meat, and nuts.
Eat plenty of carbohydrates and fat like 3 times daily
To add weight, take in more carbohydrates and fatty foods. Do not skip meals at all. Eat like 3 times daily. High carbohydrate foods include rice, millet, corn, and energy-dense snacks.
Below are some foods to help you gain weight: almonds, walnuts, peanuts, groundnuts, dates, raisins, prunes, cheese, cream, milk, avocado oil, yams, potatoes, spices, condiments, and sauces.