If you are someone who consistently weighs too little, then you should continue reading this article to know how to gain weight. Being extremely low weight or overweight can cause a range of health problems, and therefore one needs to keep a check on their body weight.
Our body mass index (BMI) can help in determining whether we are underweight, overweight or a person with an ideal weight. To determine your body mass index, you can divide your body weight (in kilograms) by square of your height (in meters). If your BMI is within 18.5 and 24.9, then you are considered to be healthy and a person with an ideal weight. If your BMI is less than 18.5, then you are considered to be underweight.
What are the health problems faced by an extremely underweight person?
An extremely underweight person may experience the following health issues:
- Developmental delays
- A feeble immune system
- More chances of complications during any kind of surgery
We are sharing a list of nutrient-rich weight gaining foods and supplements that can increase your muscles and boost your overall health. The following foods can help an underweight person to gain some extra kilos safely and effectively.
Milk provides your body with a good amount of macronutrients like fats, carbohydrates, and proteins. A glass of milk contains numerous vitamins and minerals that can help in uplifting your overall health. The calcium content in milk can help in improving your bone health and weakening of bones or osteoporosis. The protein content of milk makes it an excellent choice for fitness enthusiasts who are trying to build muscles. If you are looking to gain weight, then milk is something that you need to add to your daily diet.
2. Gainer Supplements
Gainer supplements are excellent products for those who need to add some extra pounds to their body. Some of the best weight gainer and mass gainer supplements are offered by the Indian brand MuscleBlaze. These supplements provide your body with clean calories that can help you to gain muscle mass and healthy body fat. These good calories are sourced from simple and complex carbohydrate sources that can provide a steady supply for energy to fuel your workout. These gainer supplements are also a rich source of protein, healthy fats, fibers and micronutrients.
3. Protein shakes
Protein supplements when mixed with milk and fruits, can help a person to gain weight easily and efficiently. A glass of protein shake can help to build muscles when consumed shortly after a workout. However, you should avoid premade shakes that often contain added sugar and unhealthy additives. Check the labels of the supplements carefully before buying them. Athletes looking to gain some extra pounds often consume protein powders to boost their muscle mass along with resistance training.
A cup of rice can provide your body with as good as 200 calories, and is one of the best sources of carbs, which can contribute to weight gain. You can easily incorporate rice to your daily meals along with protein (sources like eggs, chicken, pulses ) and vegetables.
Consumption of meat can help in building muscles and gaining healthy weight. Meat contains both leucine and creatine, which are known to help in boosting muscle mass. These are an excellent source of protein and fat, which can promote weight gain.
6. Nuts and nut butter
Regular consumption of nuts can help an underweight person to gain healthy weight in a safe manner. You can add nuts to your daily diet in the form of home cooked protein bars, peanut butter, in shakes or as salads. Nut butters made without adding sugar or hydrogenated oils can also be a great source of protein, carbs and healthy fats.
7. Whole-grain bread
You can consume whole grain bread containing complex carbs and seeds, which can support weight gain. The seeds are a great source of vitamins and minerals that support a healthy lifestyle.
Foods that are a rich source of starch can help to boost muscles and support weight gain. Some of the foods rich in carbs are whole-grain breads, potatoes, whole-grain cereals, corn, quinoa, winter root vegetables, buckwheat, sweet potatoes, pasta, beans, squash, oats, legumes, and cereal bars. These foods will help in increasing the amount of calories consumed. Starches also provide energy in the form of glucose which is stored as glycogen in the body. Glycogen can improve our performance and boost energy levels during exercise.
Conclusion: Eat the right amount of calories and do regular exercise to gain weight or muscle mass. However, you need to keep a check on what kind of foods you are consuming. You must stay away from refined carbs, alcohol, smoking, fried foods and sugar. Eat healthy and some healthy pounds to your body.