Introduction:
A healthy body weight is essential to grow and function properly. Although being lean is usually considered healthy, being underweight becomes a health issue due to malnutrition; it occurs in pregnant females, children, older adults, or those with some other health concerns. So, if you are underweight, plan to consult the doctor or the dietitian as early as possible. They help in managing the condition while considering its underlying cause. When weight gain is advised, it should be done in a healthy and nutritious manner that does not harm the body or cause any long-term health effects.
What Are the Fast and Safe Weight-Gaining Tips?
The weight-gaining tips differ for various age groups due to the body's different needs. So, they are divided as
Healthy Weight Gain for Kids: When seeking weight gain in children, a pediatrician, a dietitian, and an adolescent medicine doctor should be seen, who can assist in making the journey more manageable.
Proteins, fats, and carbohydrates are the fuel for the body, especially for kids, and it's imperative to get balanced. Children should have an adequate intake of all nutrients, especially fats, which are often cut off. The optimal fat intake for children is about 50 to 90 grams per day from early adolescence through mid-twenties. Avocados and hummus are great sources of good fats that aid kids in gaining weight safely. Occasionally, some ice cream can be consumed.
The focus should also be on consuming more calorie-dense foods that have some nutritional value. So, they contribute to the extra calorie intake and healthily add nutrients. Avocado is also counted as one of these foods. However, other options include the following:
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Cheese.
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Nuts.
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Nut butter such as peanut or almond butter.
Different protein supplemental shakes are recommended for children as well as adults. Pre-mixed protein shakes are great for kids to buy off the store shelves. They hold a lot of calories and nutrition and are a good fit for breakfast.
Smoothies can also be considered for some people with smaller appetites and those who prefer drinking over solid food as a mode to consume food. So, they are another way of getting those recommended calories. In addition, some amount of ingredients like honey, fruit, and even dry oats can be added to smoothies.
Healthy Weight Gain for Adults: Most adults can gain approximately a pound weekly by adding around 500 extra calories daily to their diet. However, the concern is that some adults gain weight more easily than others for various reasons. Therefore, a dietician needs to prepare an individualized plan for everyone, taking into note the likes, dislikes, and appetite size of each individual and advising a method to eat more frequently. For example, an underweight person usually feels full faster, so eating five to six smaller meals daily can help instead of two or three large meals.
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Choose nutrient-rich foods. To have an overall healthy diet, opt for whole-grain foods like bread, cereals, etc.; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds.
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Go for smoothies and shakes too. Do not rely on diet soda, coffee, and other drinks with fewer calories and little nutrients. Instead, try smoothies or healthy shakes prepared with milk or fresh or frozen fruit, and sprinkle seeds and nuts, such as flaxseed, chia seeds, almonds, etc.
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Look at beverages. It is better to sip calorie-rich drinks with a meal or snack. However, it is also advised to drink thirty minutes post-meal and not with it.
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Make every morsel count. Bite on nuts and their butter, such as peanut butter, cheese, dried fruits, and avocados.
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Have a snack before bed, like a peanut butter and jelly sandwich or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
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Garnish them off. Incorporate additives to the dishes for increased calories, like cheese in scrambled eggs and fat-free milk in soups.
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Have a treat sometimes. Even when a person is underweight, he should be careful about excess sugar and fat consumption. Yogurt and granola bars are good options.
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Exercise, particularly strenuous training, aids in gaining weight by building up muscle mass. It may also stimulate appetite and allows a person to put on weight healthily.
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Certain adults who desire to add weight have issues eating large sizes at each meal. Instead, eating smaller, frequent feeds and munches throughout the day, around two to three hours apart, is recommended. This practice is especially helpful in folks with smaller appetites or with health problems that refrain from having as much from a traditional three-meal arrangement.
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Smaller meals and recurrent snacks all around the day also assist in consuming sufficient food to gain the weight that one needs and prevents forceful eating when a person is not hungry.
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Refraining from drinking large quantities of liquids before a meal can aid in keeping the stomach a bit emptier in problems with feeling full. When you have something to drink before a meal, no matter what it is, it fills your stomach up, so you may feel less hungry when you start eating. Instead, drink between meals, only right after.
Conclusion:
Each of us has a different body. The weight-gaining tendency of the body varies from one individual to another. So, it is imperative to adopt any plan for weight gain under the supervision of a registered doctor or dietician. Anything to do with body weight is a process that should be done correctly, healthfully, and safely.
