Am I underweight? We always focus on weight loss , but very few people talk about weight gain. Underweight can cause many health issues li...
Am I underweight?
We always focus on weight loss , but very few people talk about weight gain. Underweight can cause many health issues like weak immune system, fragile bones and feeling tired. But what is being underweight? If your BMI is below 18.5, then you are surely underweight.
Reasons for being underweight :
There may be a lot of reasons for being underweight . Sometimes some people despite of eating healthy are underweight.
There can be some underlying cause for low weight. These can include:
- overactive thyroid.
- Unhealthy diet
- Loss of appetite or anorexia
- If you are loosing weight
Eating disorders:
If you are suffering with anxiety or worries, or are under stress or have low self esteem. If you tend to eat a lot in these conditions then you may have eating disorder.
It is called anorexia or loss of appetite . In this case you can get counselling and psychological therapy.
Is underweight a serious problem?
If you are underweight , it may not be good for you. Here are some reasons why being underweight is a problem.
Nutritional deficiencies:
Nutritional deficiencies occur when you don't eat proper nutrition rich diet. If you are underweight you can be deficient in some vitamins and minerals which are essential for proper functioning of your body.
For example calcium is necessary for healthy bones and heart function. Calcium deficiency will lead to fragile bones and osteoporosis. Iron deficiency will develop anemia in the body.
Weak immune system:
If you are underweight then it is possible that you have a weak immune system. Hence, you are more likely to catch cold or flu.
Fertility issues:
Menstruation cycle can get disturbed if you are chronically underweight. It may also pose problems while conceiving baby.
How to gain weight fast?
Having these nutrition rich foods will help you to weight gain safely and in a healthy manner.
Milk: *image
Milk has a combination of fat, carbohydrates and proteins. It is an excellent source of vitamins, minerals and calcium. Milk also has good amount of protein. body builders and trainers take milk for building muscle mass.
A study found out that , women who drank milk after resistance training instead of soy milk helped them to build more muscles. If you are trying to gain weight fast ,then you should include milk in the daily diet.
Protein shake:*image
Protein shakes are now in trend for muscle mass building. It can help gain weight fast if taken immediately after workout.
However, you should check the contents of premade protein shakes, as they might contain a lot of sugar .
Rice: *image
We know that carbohydrates contribute immensely to weight gain. Hence taking a cup of rice in your diet will help you gain weight in a healthy way. Rice contains 200 calories per cup. In addition to that it is healthy and fulfilling. You can incorporate meat and veggies along with rice.
Nuts:*image
Nuts contain a high amount of proteins and vitamins. They are a great snack for hunger in between larger meals. Incorporating nuts into your diet will increase your weight.
You can also opt for nut butter spreads. But you should make sure that the spreads do not contain sugar or hydrogenated oils. You can make nut butters at home too.
Peanut butter:*img
Take a cup of peanuts and dry roast them until slightly brown. Take off their skins by blowing over them. Then add these peanuts to mixer grinder . Add a tsp of oil or butter. Grind them until paste like consistency is obtained.
This peanut butter can be used as spread on a slice of bread.
Red meat:*img
You can gain weight by incorporating red meat in your diet.
Steak contains leucine and other nutrients that increase muscle mass and help in gaining weight. It is rich in fats and proteins.
We are always advised to take leaner cuts of meat .However, a study showed that adding leaner cuts to diet of 100 women between the age of 60-90 helped them gain weight fast.
Whole grain breads:*img
Whole grains are an excellent source of minerals and fiber. They contain complex carbohydrates which can promote weight gain. Some of the breads also contain seeds which add in more benefits.
Other starches:*img
Starches boost the number of calories. They promote muscle mass and weight gain by adding bulk to the meals .
Food options which are rich in starch are given below:
- Corn
- rice
- potato
- buckwheat
- beans
- squash
- oats
- sweet potatoes
- cereals
- whole grain breads
- quinoa
- cereal bars.
Starch are a rich source of carbohydrates. You should add these complex carbohydrates in the diet. They not only increase weight but they also provide you with energy.
Salmon:*img
Salmon is rich in healthy fats. Moreover, six ounces of salmon contain about 240 calories. Therefore, they should be taken as grilled for effective weight gain. They are rich in omega 3 and proteins.
Dried fruits:*img
They are rich nutrient and calories . It is seen that a quarter cup of cranberries contain 130 calories. You can have dried pineapple, cherries and apple.
Eggs:*img
Eggs are very essential for gaining as well as loosing weight. They are rich in nutrients and contain an lot of proteins. If you want to gain weight fast then you should have the egg yolks. Including eggs to your smoothies can also be a good option.
Cheese:*img
Cheese is widely eaten in European nations. It contains a lot of proteins , calcium and fats. To gain weight you should choose full fat cheese. Just grate cheese over whole wheat toast and enjoy this delicious breakfast while you gain weight in a healthy manner.
Yogurt:*img
Full fat yogurt is very nutritious . Apart from proteins, calcium and fats it also contains probiotic bacteria. When choosing the right brand of Yogurt ,you should look whether it contains added sugar. If there is sugar , then opt for a sugar free yogurt brand. This is a food to increase weight.
Pasta :*img
Pasta contains carbohydrates. However , you should choose whole wheat unbleached pasta. Normal pasta can sometimes cause bloating, hence switching over to whole grain pasta solves this problem.
Snack options to increase calorie count:
- Hummus
- Spread avocado puree on toast.
- Banana smoothie
- Yogurt parfait
- Cereal bars with low sugar content.
- Oatmeal
- Boiled eggs with toast.
Conclusion:
There are a lot of ways to gain weight fast. However, to gain weight in a healthy manner , include the above foods in your diet. It is advised to take carbohydrate and proteins rich food for weight gain. However, you should avoid having simple carbohydrates like sugar , candy , coke etc.
Calorie intake should be monitored but in doing so nutritional value should not be neglected.
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