If you’re underweight, aim to gain weight gradually until you’re a weight that is healthy for your height and age.
It’s crucial that you gain weight the right way, not by eating chips, sweets or cakes and other high- calorie junk foods full of saturated fat and sugar, or with fizzy drinks. These foods can increase your body fat instead of your lean body mass.
Instead, aim for three meals and several snacks a day and base your diet on healthy eating principles.
Here are some healthy ways to gain weight :
*Keep a food diary
Chart what and when you eat every day for two weeks to learn about your eating habits and identify places to add calories.
*Add it up.
Try adding an extra 200+ calories a day in the beginning
*Adjust your exercise routine.
Focus more on strength training as opposed to activities that are going to spike your heart rate.Lifting weight is important, so that the additional calories can be used to build muscle instead of just adding fat.
*Set attainable goals.
And remember to be patient. Just like weight loss, weight gain is a process—and often a slow one,
*Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.
Chocolate banana nut shake: Combine 1 banana, 1 scoop chocolate whey protein and 1 tablespoon (15 ml) peanut or other nut butter. And add 2 cups of milk or an alternative like almond milk.
Milk has been used as a weight gainer or muscle builder for decades
* You are lucky ! You can eat white rice!
Rice is a convenient, low-cost carb source to help you gain weight.
*Nuts and nut butters are a perfect choice if you’re looking to gain weight.
*red meat : Red meat is an excellent source of protein that will help you gain muscle. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. The fattier the meat, the more calories you will take in.
*potatoes and starches : Healthy starches are a great way to get important nutrients and fiber, boost your calorie intake and increase your muscle glycogen stores.
*Salmon and other oily fish are a great source of incredibly healthy omega-3 fats. They also provide a high-quality source of protein to help you build muscle.
Avocados are full of healthy fats and nutrients. They’re versatile and can be added to many different meals or eaten on their own.
*Cheese: It is a very good source of protein and is also rich in healthy fats. Add it to meals if you need a calorie and flavor boost.
*Full-fat yogurt is another ingredient that can help you add healthy fats and protein to your diet. It’s great on its own, or as an ingredient that works in many dishes.
*Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
*Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
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General healthy eating & nutrition
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