Being underweight, or having a body mass index of less than 18.5, makes people feel frustrated. Every time they would visit a healthcare provider, they would ask them to gain some weight. Underweight people are prone to infections, due to an incompetent immune system. Since people who are underweight lack nutritional foods in their diet, they do not get enough proteins and antioxidants that can help in keeping them healthy.

Not only losing weight is hard. In fact, gaining weight is hard too. You have to make a proper plan of eating the right food the whole day. The most important thing you should keep in mind while gaining weight is that you must eat clean. You must not try to gain weight by eating sugar-rich and fat-rich foods. It is because they may harm you eventually, leading to either diabetes or high blood cholesterol, which in turn leads to many complications. Therefore, make it a rule of thumb to eat clean even if you want to gain weight.

There are various reasons for being underweight, some of they are mentioned below:

  • Anorexia nervosa- a mental eating disorder
  • Hyperthyroidism
  • Celiac disease
  • Diabetes
  • Cancers

If you want to gain weight consult with the best Dietitian in Lahore book an appointment through InstaCare.

There are some Ways to Gain Weight are given below:


Eat More Calories Than Required

A calorie is the amount of energy you give yourself to survive. For our survival, we need a certain number of calories, so that our body can process basic functions. For losing weight, we have to restrict our calorie intake. While for gaining weight, we must eat more calories than our body requires to function. Doing that can help in gaining weight fast and with ease. However, do not overeat, or overfill yourself. Adding 300 to 500 calories may also help in gaining weight.


Eat a Protein-Rich Diet

Protein is a building block of muscle. People who want to lose fat should also eat a protein-rich diet. While those who want to gain weight, in the form of muscle mass must also eat a protein-rich diet. Protein also helps in keeping your immune system healthy, in building nails, hair, and skin.

You can consume protein in the form of eggs, chicken, meat, and lentils. The problem with a protein-rich diet is that it keeps you full for a long time. Therefore, you will have to struggle more to eat since it will reduce your appetite.


Consume Energy Dense Foods

Rely on energy-dense foods. Eat nuts, dry fruits, fruits, and sauces that help you in gaining weight and give you plenty of nutrition. You must eat plenty of fruit. If you cannot eat them as a whole instantly, you can consume them in the form of a smoothie. You can mix more than one fruit with cream and yogurt in the form of a smoothie or shake, which will help a lot in gaining weight.


To gain weight healthily, you can eat nuts, almonds, peanuts, cream cheese, butter, meat, chicken, turkey, lamb, potato, and dark chocolate. Also, you must drink at least two glasses of milk a day.

If you want a diet plan for gaining weight you can book an appointment with the best Nutritionist in Islamabad through InstaCare.


Lift Weights

To gain weight, it is essential that you lift weights as they help in building up muscles and tone up your body. You may go to the gym and do strength training for at least two to three days a week and you will be able to see the difference in some time. Make sure that you do that under the supervision of a qualified trainer, as lifting heavy weights may become dangerous for you, or you may get your muscle torn.


Conclusion

Gaining weight is a hard task to do, but not impossible. All you need to do is keep your spirits high and keep following the right plan. You will be there at your goal weight one day. Many people start working on it and leave the plan in between. Do not do that. Complete the tasks that you start. If you are struggling with gaining weight, you can also consult with the best Nutritionist in Pakistan through InstaCare.