Gaining Weight in a Healthy Manner

Some people are naturally thin and wish they were larger.

Exercise is essential for good health, and the right type of exercise can help you gain muscle, giving you more body mass. Weight-lifting exercises designed to build muscle should be included in your weight-gaining diet, and aerobic exercise should be reduced slightly.

Possible explanations for being thin

• Heredity
• Excessive weight loss can be caused by physical illnesses.
• Eating disorders can cause massive weight loss and, in extreme cases, death due to a lack of nutrition.
• Many elderly people have difficulty preparing foods and are prone to excessive weight loss.
• Others lose their appetite, have a change in metabolism, and/or lose weight and muscle mass quickly for a variety of reasons, including illness, chronic pain, and depression, stress, and drug side effects.

How to Prepare a Meal

• Consume meals that are well-balanced in terms of proteins, carbohydrates, and fat types (such as unsaturated and monounsaturated fats, olive oil, canola oil, pistachios, almonds, and walnuts). The following ratio will assist you in reaching your goal: 60-70 percent carbohydrates, 10-15 percent protein, and a trace of fat
• The USDA recommends that you consume six to eleven servings of bread and cereal foods per day. At least three of those servings should be made entirely of whole grains. Whole grains are high in fiber and nutrients.
• Increase the number of nutritious calories in each serving. Grated cooked eggs can be added to mashed potatoes, ground chicken can be added to soups and gravies, cheese can be added to casseroles, eggs, and soups, and nonfat dried milk can be added to soups, shakes, milk, and mashed potatoes.
• Increase your consumption of starchy vegetables such as potatoes and corn. You don’t want to skip out on healthy green vegetables like green beans and asparagus because they’re low in calories. Green vegetables are high in vitamins and minerals. Top these vegetables with nutritious foods like olive oil, almonds, and shredded cheese to add healthy calories.
• Fruits are high in vitamins and phytochemicals, which are beneficial to your health. Instead of drinking extra-sugary sodas, try orange juice or another fruit juice. You’ll get the calories you need, as well as a lot of vitamins that soda lacks. To increase your calorie intake, snack on fresh fruits at any time of day.
• If you get too full too quickly, try eating more high-calorie foods or slices of foods rather than the entire thing (raisins versus grapes, granola and Grape Nuts versus corn flakes, mango slices versus the whole mango).
• You can include good fat sources in your meals in moderation, such as nuts, avocado, olives, and fatty fish (salmon and mackerel).
• To add calories and protein to soups and sauces, use powdered milk.
• As healthy higher-calorie snacks, choose dried fruits or fruit juices.
• As a treat, choose dark chocolate. Dark chocolate contains antioxidants that other sweets do not.

Exercise is essential for good health, and the right type of exercise can help you gain muscle, giving you more body mass. Weight-lifting exercises designed to build muscle should be included in your weight-gaining diet, and aerobic exercise should be reduced slightly.

Avoid

• Avoid foods that are high in saturated fats and Trans fats. Red meat, processed lunch meats, hot dogs, and sausage have all been linked to an increased risk of diseases such as heart disease and some cancers, so eat them sparingly. Also, avoid fried foods. Fried foods, such as French fries, donuts, and fried fish or chicken, are high in Tran’s fats and are not a healthy way to get your calories.
• Drinking beverages should be limited to a half-hour before and after a meal.
• Avoid including non-nutritious junk foods in your diet. Junk foods may contain a lot of sugar and unhealthy fats, which provide the calories you need, but they don’t provide much nutritional value. Along with those extra calories, make sure you eat foods that are high in nutritional value.

Disclaimer

The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. If you have any questions about a medical condition, always seek the advice of your physician or another qualified health provider.