There are effective ways to gain weight in a healthy way.
Currently, obesity is the world’s biggest health problem, and Body-Mass-Index greater than 30 is how we define obesity.
The Body-Mass-Index is a calculator which will help you determine whether you are underweight, overweight, or obese. Just like being overweight is a health concern for many, being underweight is also a threat to your health.
If your BMI is below 18.5, it is an alarming sign as you are underweight. If you think being underweight is not a health concern, you are wrong.
We are not saying that every underweight individual is unhealthy, but the majority of the underweight people are unhealthy, and it is as bad as being obese.
Think only obesity, and being overweight increases the risks of early death?
The statistics say that obesity increases the chance of early death by 50% in both men and women, but being underweight increases these risks by 140% in men and 100% in women!
It is a good idea to consult a professional healthcare provider to know if your underweight problem is associated with any health concerns, or if it is normal.
If you are in search of the most effective ways to gain weight, your search ends here!
Increase the Consumption of Protein
One of the essential nutrients for weight gain is protein. The high-protein diet you consume, turn into muscle while other diets may end up as body fat.
You could consult a nutritionist to know the exact amount of proteins that you need to consume. Proteins are good for weight gain, but it is also very filling, which reduces your appetite.
The best sources of protein for you are eggs, fish, nuts, and dairy products.
Eat Energy-Dense Foods with Spices and Sauces
When it comes to gaining weight, whole, single-ingredient foods are a perfect choice.
The only problem associated with such food is that it is filling, which reduces your hunger. If you want to eat more of energy-dense food, it is a good idea to use sauces and spices to enhance the taste.
The tastier the food is, the easier it is to eat a lot of it.
The best energy-dense food for you are almonds, whole milk, avocado oil, chicken, beef, pork, sweet potatoes, and peanuts.
In addition to this, you must reduce the intake of vegetable if your primary aim is to gain weight.
Consume Higher Calories
An effective technique you can use to gain some pounds is to consume higher calories than your body burns.
The right approach is to consume 300 to 500 more calories than you burn in one day; it will help you gain weight with steadiness.
If you want fast results, you may increase the calories intake to 700 to 1000 more than you burn each day.
Once you build this habit, you will not need to count the calories every day as you will have a rough idea.
Eat at Least Three Complete Meals in One Day
Along with protein, you could increase the intake of high-fat and high-carb foods.
These nutrients are ideal for weight gain. For the best results, try to eat three complete meals in a single day.
Make sure all your meals contain proteins, fats, and carbs. Eating energy-dense food in all three meals is a perfect option.
These are the best and the most effective ways you can gain some extra pounds and come out of the underweight zone!
Gaining weight is equally as challenging as weight loss and consistency is the key that will provide amazing results! Eat good, and stay healthy!
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