Underweight is characterized as having a body mass index (BMI) of less than 18.5. This is thought to be less than the body mass required to maintain maximum health.
In contrast, everyone above the age of 25 is considered overweight, and anyone over the age of 30 is considered obese.
However, keep in mind that the BMI scale, which solely considers weight and height, has a number of flaws. It makes no allowance for muscular mass.
Weight growth becomes difficult when your calorie requirements are not met or when you make poor dietary choices. Salad and spinach are nutritious but will not cause you to gain weight.
In addition, physically demanding work will burn a large portion of the calories you consume. There should be a balance between what one consumes and what one produces.
In short, the input of calories should be greater than the output of calories. You will never acquire weight unless you consume huge amounts of food. Eat often to allow calories to be stored.
Increase the number of nutritious calories
You may enhance your calorie intake with each meal without drastically altering your diet by adding nut or seed toppings, cheese, and nutritious side dishes. Even almonds, sunflower seeds, fruit, or whole-grain wheat bread are recommended.
Snacks to have:
Snack on foods that are high in protein and low in carbs. Consider trail mix, protein bars or beverages, and crackers with hummus or peanut butter as snacks. Consume snacks that include "good fats," which are essential for heart health. It is suggested to have nuts and avocados, cheese, milkshakes, and smoothies.
If you have a limited appetite due to physical or mental difficulties, eating big amounts of food may not be attractive. To enhance your calorie intake, consider eating smaller meals throughout the day.
Increase your Portion size:
While too much aerobic activity may burn calories and eventually work against your weight loss goals, strength training such as weight lifting or yoga might help you gain weight by developing muscle.
Consume extra protein:
Lack of protein in your diet might lead to a loss of lean body mass, even if you're eating a lot of calories.
Here are food to add in diet:
● Soy or whey protein powder
● Boiled soybeans
● Peanuts or peanut butter
According to the calculator, if you want to gain weight slowly and consistently, aim for 300–500 calories more than you expend each day.
If you want to gain weight quickly, aim for 700–1,000 calories more than your maintenance amount.
Consume calorie-dense meals such as:
● fruit & nuts
● snacks with mava/khoa or a little cream
● paranthas/pasta with veggies and cheese (au gratin type)
● snacks such as laddoos
● fruit juices
● fruit salads, etc.
Increase your protein intake by eating more nuts, eggs, poultry, fish, and sprouts. Remember to hydrate with soups, juices, lassies, and yogurt to ensure optimal nutrient absorption with digestion.
Carbohydrate 500- 600 calories more than daily requirements
Protein 1 to 1.5 grams of protein per pound of body weight
Fats 0.3 - 0.5 g of fat per pound of body weight
Water 10-12 glasses of water.
Carbohydrates, fat, and protein are the three macronutrients that make up your diet.
Protein and carbohydrates have four calories per gram, but fat has nine.
According to the Institute of Medicine of the National Academies' Acceptable Macronutrient Distribution Ranges (AMDRs), humans should consume:
● Carbohydrates account for 45–65 percent of their calories.
● Fat accounts for 20–35 percent of their calorie intake.
● Protein accounts for 10–35 percent of their calories.
These percentages are applied to a 3,000-calorie diet in the chart below:
Calories 3,000 Calories
To gain muscle mass, consuming 1.5- 2.2 grams of protein per kilogram of body weight in conjunction with regular weight exercise will enhance a person's muscular mass. This is necessary for healthy weight gain.
Read More - How much protein should I eat every day?
Gaining weight is a slow process that occurs gradually and depends on the foods you consume. You should always choose to put in some effort to obtain extra calories for your diet. That implies your body should be active and working.
Furthermore, if you want to acquire weight, you should avoid doing any strenuous activities at the gym. You should not put forth additional effort to acquire weight.
We recommend that you follow north Indian food patterns to acquire weight. North Indian food is more opulent than the other cuisines. The following are the numerous diet programs that you should follow if you want to gain weight.
You can drink a glass of lemon water as soon as you get out of bed in the morning. This should be consumed with lukewarm water.
It includes a filled paratha with curd or butter and a cup of milk. You should include two bananas in your daily diet, along with milk, if you want to gain weight. If you want to consume something light, you may include Poha in your diet to help you restore your energy levels. You could also eat some peanut butter with your brown bread for breakfast because peanut butter is high in protein and minerals.
In the middle of the morning, you may include a fruit chart or a variety of fruits in your diet. Some fruits might help you get the right amount of energy. You can also drink orange or pomegranate juice to help keep your blood sugar levels stable.
Lunch should consist of proper foods such as rice, cereals, curd, and salad. Salad will boost your body's hydration and water levels. Two or three chappatis can be served with a dish of daal and rice. Any vegetable, such as mixed vegetables, capsicum mixed with potatoes, and so on, can be included in your diet.
You should have some toasted bread with tomato sauce in the evening. To satisfy your evening hunger, include snacks such as cheese balls with butter, vegetable cutlets, and vegetable rolls in your diet. In the evening, a cup of tea might help you feel invigorated.
Dinner is the most important aspect of your daily routine. It should consist of butter chappatis and green veggies. You can eat a salad with your meals, such as cucumber, carrot, onion, or green apple.
One might be suffering from hyperthyroidism, which causes you to burn out anything you consume due to internal problems. Appropriate nutrition becomes vitally crucial as a result.
Consult your doctor and a nutritionist before commencing any substantial weight-gain program. Being underweight may suggest an underlying health problem that will not be resolved by dietary modifications.
A motivated student of Medicine & Surgery (MBBS) at R. G. Kar Medical College & Hospital, Kolkata, having a knack for reading and composing medical literature. When he's not writing content for MEDtalks, Swapnil is usually looking up the latest trends and innovations in Medicine.