12 Tips To Gain Weight Healthily
If your body mass index(BMI) is lower than 18.5 then it is an indication that you are underweight. Some people end up with an inactive lifestyle and processed foods to gain weight but instead of doing good, it leads to a bad impact on the body.
Go Slow- Don’t add too many calories instantly. Try to increase your calorie intake gradually.
Snack Right- Snacking on high-protein, whole-grain and carbohydrate-rich snacks several times a day can help in gaining weight. Include peanut butter crackers, protein bars, pita chips, hummus and almonds.
No Empty Calories-High-calorie foods increase body fat instead of lean body mass and they are also high in fat, sugar and salt that are not good for your heart and blood vessels.
Fruits & Vegetables- Try to include at least 5 portions of a variety of fruit and vegetables every day in your diet.
Full-Fat Dairy-Include full-fat dairy milk, yoghurt and cottage cheese in your diet instead of a toned or low-fat dairy.
Eat Fish- If you are a non-vegetarian, including at least 2 portions of fish every week is a great option. You can try salmon or mackerel.
Drink Water- Drink plenty of fluids and water throughout the day. But avoid drinking water before meals, so that you don’t feel full early.
Breakfast- Have porridge in full-fat milk garnished with fruits or raisins, eggs on whole toast, or homemade milkshakes for breakfast.
Lunch- Potatoes, beans or tuna that contains a good amount of carbohydrates and protein is ideal for lunch.
Dinner- You can try having dinner close to bedtime for weight gain but avoid going to sleep just after having meals.
Exercise- Doing strength training, weightlifting, yoga, squats, lunges, pushups, pullups to build muscle and gain weight but avoid aerobics and cardio as they burn calories faster.