If your weight loss isn’t caused by a specific disease, according to the Mayo Clinic, your diet and daily habits should help you gain weight.
Here are some tips to gain weight that you can do.
1. Eat more often
One of the most important keys in gaining weight is increasing food intake.
However, people who are underweight are usually fuller easily, making it difficult for them to increase their meal portions.
Instead of eating three large meals a day, try to eat 5-6 times more often than usual.
That way, it will be easier for you to increase your calorie intake without feeling full.
2. Choose nutrient-dense foods
Consumption of instant food and junk food can indeed increase weight quickly, but this is not the right way.
Because the content of trans fat and sugar in it can increase bad cholesterol and cause obesity.
Instead, choose nutrient-dense foods that contain complex carbohydrates, healthy fats, and protein.
You can eat whole wheat bread with vegetables, low-fat meats, fruits, and nuts.
3. Choose calorie-dense foods
If you want to gain weight slowly, you need to increase your calorie intake by 300-500 kcal per day.
To meet this need, you can eat calorie-dense foods that are rich in fat and protein. Even so, the calorie-dense foods you choose should still be healthy.
Here are some foods that can help you gain weight.
• Nuts (with jam) such as peanuts, cashews and almonds
• Red meat, chicken with the skin on, fatty fish such as salmon, and eggs
• Full-fat milk, full-fat yogurt, cheese and other dairy products
• Potatoes, brown rice, whole wheat pasta and whole wheat bread
4. Add calories with smoothies
During a diet to gain weight, avoid consuming soda, coffee, or other drinks that are high in sugar and calories. Appetite stimulants
Although they can contribute extra calories, these drinks usually don’t contain a lot of nutrients.
Try making healthy drinks like smoothies or milkshakes with milk and your favorite fruit.
How to Gain Weight Naturally
Having an ideal body is certainly the desire of many people. The ideal body condition can certainly provide an attractive appearance. Not only that, the ideal body is also a sign that the body is in a healthy condition, nothing more and nothing less.
No wonder so many people try various ways to get the ideal body. To get the ideal body, not only done by people with excess body weight.
Some people with thin body conditions also do certain ways to get the ideal body. Usually people with this condition are motivated by the difficulty of gaining weight even though they have eaten a lot of food every day.
Currently, there are many weight gain supplements that are sold in pharmacies or over-the-counter in supermarkets. Not only supplements in the form of drugs, supplements in the form of powdered milk drinks are also a favorite product to stimulate weight growth.
But there are other ways to gain weight naturally and healthier than chemical supplements. By applying natural methods, the body will get good and appropriate nutrition so that weight can increase by itself.
Reporting from Liputan6.com and various sources, here are some effective natural ways to gain weight to get the ideal body.
Safe Ways to Gain Weight in a Week
Many people have problems with their weight.
On the one hand, there are those who are overweight and struggle hard to lose it.
On the other hand, not a few are underweight. Like obesity, being underweight can also have a negative impact on health.
A study entitled “Underweight, overweight and obesity as risk factors for mortality and hospitalization” revealed that people who are underweight can be at risk of premature death up to 140 percent in men and 100 percent in women.
Launching from Healthline, several other studies explain that being underweight can also impair immune function, increase the risk of infection, cause osteoporosis and fractures, and cause fertility problems.
There are many methods offered to gain weight.
Each of these methods has both short-term and long-term effects.
It is possible to gain weight within a week, but the increase must be gradual.
Summarizing from Live Strong, experts recommend gaining a maximum of 2 pounds or almost 1 kg in a week.
The results obtained depend on the condition of each body.
Basically, gaining weight is adding a balanced amount of muscle mass and subcutaneous fat.
Therefore it is very important to pay attention to the food consumed.
For example, eating foods high in sugar is an easy way to increase calorie intake
Here are some ways you can do to gain weight safely.
Weight training at least three times a week is essential for healthy weight gain.
This will help you gain and maintain lean muscle mass.
To continue to gain lean body mass, a person needs to vary and develop their workouts by increasing the weights they lift or the number of reps or sets.
Combined movement is one way a person can build muscle effectively.
However, it should be noted that people who exercise regularly should watch their calorie intake to ensure that they are providing their body with sufficient fuel (too long sentences, broken into two sentences).
2. Increase protein intake
A diet with the right amount of protein will support muscle growth.
Combined with regular weight training, consuming 0.8–2.0 grams of protein per kilogram of body weight will increase a person’s muscle mass.
This step is essential for healthy weight gain.
Some high-protein food sources that can be an option include eggs, meat, fish, beans, and legumes.
3. Increase the intake of fibrous carbohydrates and healthy fats
Incorporating foods rich in fibrous carbohydrates and healthy fats in each meal will help increase the number of calories and nutrients in the meal.
These foods provide an important source of energy to maintain an exercise routine and to support muscle growth.
People should eat whole food carbohydrate sources, such as brown rice and beans, rather than fast food.
It is very important to distinguish between healthy fats and unhealthy fats.
Healthy fats are generally unsaturated fats found in foods such as nuts, avocados, vegetable oils, and fish.
Unhealthy fats include saturated fat and trans fat.
A healthy diet should limit saturated fat and avoid added trans fats.
This type of fat is found in fried and grilled foods as well as in fatty meats such as beef, pork, and lamb.
4. Increase calorie intake
The most important thing you can do to gain weight is to create a calorie surplus.
This means that you eat more calories than your body needs.
If you want to gain weight gradually, you can do it by targeting 300-500 calories per day.
In addition, if you want to gain weight quickly, aim to consume 700-100 calories per day.