Although being lean is regarded as healthy, being underweight can present several health challenges, especially for pregnant women, tall individuals and people with other health conditions. If you are underweight, consider seeking the help of a dietician, nutritionist or doctor. These experts will help you plan your meals to reach the target weight.
Here are some healthy ways to gain weight without supplements.
Eat small Meals Frequently
Most people who are underweight tend to get full faster than their counterparts. The reason is that their metabolism is quite low. It is recommended that you eat about five to six small meals during the day rather than fewer large meals. You will get more calories and bodybuilding elements with this route.
Drink Fluids in Moderation
Most people drink lots of fluids before their meals, which tends to take away their appetite. If you fall into this category, you are likely to eat less, which is bad for your weight. Limit your drinks or avoid them altogether an hour or so before your meals. You may take energy drinks along with your meals or snacks. Others like taking high-energy drinks after meals, which is still okay.
The body requires exercise to increase weight naturally. Different forms of exercise are required in your journey to gain weight. Strength training helps you build muscles while gaining weight in the process. Aerobic exercises also strengthen your core so that you are flexible as you gain weight. Exercise is also known to help increase appetite.
Take Food that Matters
Make each bite on your plate count. When you are trying to gain weight, go for high-energy and nutritious foods. This does not mean eating lots of fatty dishes, as they are not good for your health. Instead, consider such foods as nuts, cheese, peanut butter, lean meat, whole grains, dried fruits, vegetables and unsaturated fats.
Consider increasing your fat and carbohydrate intake, especially if you are severely underweight. High-fat foods can help you gain weight faster than conventional meals. You can always shed extra fat through exercise. Also, avoid such diet plans as intermittent fasting, as they cause you to eat fewer carbs, resulting in smaller amounts of calories.
Consume More Proteins
The consumption of high-quality proteins from animals and plants is a source of vital amino acids for muscle growth, enhanced health and physical strength. The recommended dietary allowance for proteins is between 1.0 and 1.6 grams per kilo of body weight per day. Some of the sources of high-quality proteins include meats, eggs, fish, dairy products, nuts, legumes and tubers.
Protein supplements, such as whey proteins, may provide the daily allowance. However, they may lower your appetite and make it harder to get enough calories. Always balance your protein intake with carbs and vegetables according to the recommended amounts.
To gain weight, you need to increase your intake of calories and bodybuilding foods. Consider eating healthy portions of foods frequently. Avoid skipping meals or eating lots of foods with low calories. If you do not start gaining weight, contact your doctor for advice and assistance.