If you are underweight and struggle to gain weight you know how hard it can be to pack on the kilos. But just as it is in losing weight, proper planning and attention to good nutrition can help you gain weight.
Recommended Ways to Gain Weight
Have meals with the right balance of proteins, carbohydrates, and the right kinds of fat (such as unsaturated and monounsaturated fats such as olive oil, olives, avocados, nut butters, pistachios, almonds and walnuts). Ratio: 60%-70% carbohydrates, 10%-15% protein, and approximately 25% total fat.
Eat foods higher in calories, vitamins, and minerals, as opposed to higher in fat or sugar.
Pack more nutritious calories in each serving. For example, you may add grated cooked eggs to mashed potatoes, chicken to soups and curries, cheese in casseroles and eggs, and avocado and nuts in smoothies.
If you get too full too fast, try having more high-calorie foods or slices of foods as opposed to consuming the whole thing (raisins versus grapes, granola versus corn flakes, mango slices versus the whole mango).
Limit drinking beverages to a half-hour before and after a meal.
Drink mixed juices (apple/berry, peach/orange/banana as opposed to one juice beverages) for a higher calorie intake.
With moderation, you may add in good fat sources to meals such as nuts, avocado, olives, and fatty fish (salmon and mackerel).
Snack in between meals. Nuts, dried fruits, and yogurt are good options, but it’s also important to find nutritious foods that you will enjoy.
Have a nutritious snack before bedtime, such as a peanut butter sandwich.
