How to gain weight healthily?

Being underweight, like obesity, has many problems with a person. But the big question is, who is underweight?
According to the World Health Organization (WHO), adults with a body mass index (BMI) of less than 18.5 are underweight.
Just as obesity causes many problems for a person, being too thin also causes problems such as fatigue, weakness, weakened immune system, destruction of muscle tissue, including heart muscle, reduced learning and memory power and many other problems.
There are many reasons, including emotional factors, environmental factors, diet, etc. causing you to be underweight.
Digestive disorders, metabolic diseases, anemia, deficiency of vitamins and minerals and hormonal disorders are other reasons that can contribute to being underweight.
Nutritional reasons for being underweight include a poor diet, irregular meals, inadequate food intake, eating unhealthy foods, or bad eating habits.
However, if you are looking to gain weight, join us in the rest of this article to explain how to gain weight.

How to gain weight?

So what if we are underweight? What should we do to gain weight? Or how to gain weight? Does overeating cause us to gain weight or not? 
First of all, you have to realize that just overeating does not make you gain weight. In the first step, the cause of being underweight must be determined, and the leading cause must be eliminated.
If the patient has a non-nutritional problem or a specific disorder that has caused her/him to be underweight, no matter how much we change her diet without considering her/his problem, there will be no result.
By treating illnesses or considering them in the diet and overcoming mental health problems such as anxiety and stress, we can start our job as a dietitian to provide a weight gain diet.


To gain weight, you need to eat more calories than you burn.

After solving the underlying problems mentioned above, the most important thing to do to gain weight is to get more calories. Energy is the most important nutritional factor for weight gain or weight loss. Just as we need to reduce our diet's energy to lose weight, we need to add calories to our diet to gain weight.
Depending on the person's tolerance, we can add about 500 to 1000 calories to the weight gain diet.
This increase in calorie eating should be provided by various food groups such as cereals, dairy, protein, fruit and healthy fats. Eating dried fruits, nuts and seeds, and calorie-dense foods is an excellent choice to increase the weight gain diet's energy. Using 100% juices and Greek yogurt are also good options to increase your calorie intake.
Healthy fats that you can use in your weight gain diet include olives, avocados, coconut, olive oil and avocado oil. You can add these high-calorie items to your salads or various foods and enjoy eating them.
One of the most important things to consider in a weight gain diet is avoiding high-calorie, low-nutrients such as chips, candy, etc. Although these foods are high in calories, they are low in nutrients. In the long term, they can cause a lack of beneficial nutrients such as vitamins and minerals and damage your body. Besides, these substances cause abdominal obesity and increase visceral fat in you, which increases the risk of chronic diseases such as diabetes, high blood pressure, cardiovascular disease, etc. 
Another important point to consider in the weight gain diet is that you should avoid overeating in meals. You should not eat too many calories in one meal. Still, you should add the number of meals and snacks so that energy is appropriately available to your body during the day. Having more energy available throughout the day is far more critical than the number of calories you eat each day.


Balancing the number of calories received and the number of calories burned helps maintain a healthy weight.


Increase the number of meals you eat to gain weight.

As we have said, in a weight gain diet, you should not overeat in one meal, but you should increase the number of meals to provide the body with proper energy during the day.
The weight gain diet should include at least three main meals and three snacks. Meals should be divided so that there is no pressure on the stomach to receive food, and he can easily consume the amount of food in her/his diet. Of course, the main meals' calories should be in proportion to the body's condition to meet the body's need for weight gain. Using calorie-dense foods helps a lot to solve the problem of reluctance to eat in overweight people.
High-calorie foods include banana milkshake, honey milkshake, a mixture of nuts and milk and honey, dried fruits, etc. You can use it as a snack, especially a late-night snack, to gain weight.
Increasing the number of meals in the Weight gain diet to 6 or more meals will result in a balanced caloric intake throughout the day. This proper distribution of calories during the day will increase the energy efficiency of food and fats' distribution in all parts of the body.


Adequate protein intake is essential in a weight gain diet

One of the most important parts of a weight gain diet is protein. Underweight people need protein to build muscle, so the amount of protein in their diet should be sufficient to build muscle. The amount of protein in the weight gain diet should be about 15 to 20% of the total calories received during the day. Suppose the amount of protein intake is less than this amount. In that case, it can increase the accumulation of fat in body tissues.
Of course, keep in mind that protein intake alone can not increase muscle mass or build muscle. Still, we must have physical activity and strength training, along with a weight gain diet to build muscle.
Of course, you should pay attention to the fact that protein can act as a double-edged sword. High protein intake causes a person to feel full, and eventually consumes less food and does not receive enough calories to gain weight.
Because there is no local protein to store in the body, consuming too much protein is useless, and excess protein is eliminated from the body.
The protein needed by the body in the weight gain diet can be provided from quality protein foods such as meat, eggs, milk and dairy products, fish, etc., or plant proteins such as legumes, soybeans, etc. Protein supplements are also a good choice for people who can not get enough protein foods.

Using healthy fats helps you gain weight

Among macronutrients, including carbohydrates, proteins, and fats, fats have the most energy. Every gram of fat has about 2.5 times as much energy as carbohydrates or proteins. Therefore, it is natural that consuming fat sources increases our calorie intake through diet.
Of course, this does not mean that we can use as much fat in our weight gain diet, but the amount should be balanced.
About 30% of our daily calorie intake should come from fats. This amount of fat should be provided from healthy sources of fats such as seeds and nuts or fatty fruits such as olive.
Besides providing the energy your body needs, fats play other vital roles in the body, including participation in cell membranes or producing steroid hormones and fat-soluble vitamin absorption.
The best fats to use in a weight gain diet are unsaturated fats. Unsaturated fats include vegetable oils, especially olive and canola oils, and omega-3 sources such as fatty fish or nuts and seeds.
With a balanced consumption of healthy fats, you can enjoy its benefits, including weight gain.


Diversify your diet

One of the main principles of weight gain diet is to diversify the foods you eat. Variety in the diet means using different food groups such as cereals, vegetables, fruits, meats, nuts and seeds, healthy fats, etc.
Since a lack of vitamins and minerals is one of the leading causes of loss of appetite in underweight people, the use of different food groups will help to compensate for this deficiency and will increase appetite in the long run.
Try to use various foods in any food group; for example, in the fruit group, eat all kinds of themes, including citrus fruits, berries, apple, banana, etc.
Also, dietary diversity increases the tendency to consume food. For example, when you eat your favorite food for several days in a row, you will eventually hate it.


Exercise works wonders for underweight people

Many people think that exercising is only useful in losing weight. Although the exercise with a proper diet causes weight loss, it is slightly different in people who suffer from underweight. Exercising in underweight people regulates the body's hormones and ultimately increases their weight. Of course, you should keep in mind that exercising can burn many calories, so you should get the energy you need through your diet.
On the other hand, to build muscle and not store all the energy received in your fatty tissue, you need to exercise. Exercising builds muscle in you and makes your body shape, not flabby after weight gain.
Also, exercising causes the secretion of particular hormones in your body that increase your appetite. Finally, it will increase your weight.
The combination of aerobic exercise and strength training has excellent results in weight gain.
The combination of aerobic exercise and strength training has excellent results in weight gain. Exercise 2 to 4 times a week and gradually increase the intensity and duration of the exercise.


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Why can't I gain weight?

Gaining weight can be very difficult for some people, contrary to most people who say eat and gain weight, weight gain is not so easy.
In these people, the body reaches a metabolic balance and resists any weight gain or loss.
When you increase your calorie intake through your diet, your body tries to cope with weight gain by reducing appetite and increasing metabolism, which the brain does through hormones such as leptin or ghrelin.
Anyway, gaining weight can be even more challenging than losing weight and not just eating more. You have to keep in mind that gaining weight is almost a long way, and getting help from a good dietitian can help you a lot in this way.
As a final point, gaining weight is like a marathon, and you should not expect a miracle in the short term. To gain weight and stay at a new weight, you have to go through a process that takes several months to reach a stable weight.


9 important tips for weight gain

The combination of weight gain diet and strength training are two crucial points in weight gain. Below is a list of things you need to do to gain weight:


♦ Do not drink water for half an hour before a meal; water consumption will fill your stomach and cause you to eat less food, receive fewer calories, and not gain weight.
♦ Increase the number of your snacks; use calorie-dense snacks such as dried fruits, nuts, chickpeas, etc. to boost your total calorie intake.
♦ When you are thirsty, drink milk instead of water. Consuming whole milk when you are thirsty, in addition to quenching your thirst, will increase your calorie intake and increase your weight.
♦ If your stomach can not accommodate more food and can not eat more than this amount, use gainer supplements. Gainers are generally a combination of carbohydrates and proteins that you can dissolve in juice or milk and drink it.
♦ Use a larger plate to eat. Using a larger plate inadvertently causes you to consume more food and ultimately cause you to gain weight.
♦ A simple way to increase your calorie intake is to add cream to your coffee. Adding cream to coffee increases its calories and improves its taste both.
♦ Eat salads and vegetables at the end of your meal, try to eat high-calorie foods first, and eat low-calorie foods like salads and vegetables at the end of your meal.
♦ Get enough sleep; with enough sleep, you allow your body to use its energy to build muscle cells and gain weight.
♦ Finally, do not forget to exercise.

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