Food is essential for our bodies, just like water. It provides us energy and strength. Some people have perfect body weight but some suffer from obesity or overweight and some from underweight. Body Mass Index is a measure of body fat, calculated on the basis of weight and height of the individual. An underweight person is a person, whose body weight or body mass index (BMI) is considered too low to be healthy.
CAUSES FOR UNDERWEIGHT –
There are various causes responsible for underweight. Most of them are as follows -
- Genetic Factors
- Stress
- Nutritional Deficiencies
- High metabolism rate in thin people
- Debilitated Immune system
- Heart problems
- Cancer
- Anemia
- Thyroid
- Insomnia
- Constipation
- Fasting
- Heavy exercise
- Liver Disorders
- Dyspepsia
- Eating disorder (Anorexia)
Though the doctor will recommend after knowing the reason, the best way to gain weight but few dietary changes can facilitate weight gain before or along with medication if necessary.
BEST FOODS FOR WEIGHT GAIN –
Different foods go through different metabolic pathways in your body and they can have different effects on your hunger. Below given are some dietary recommendations, you need to follow -
Dietary Recommendations –
These are as follow -
- Take a nutrient-rich and calorie-rich diet.
- Take small frequent meals instead of taking 3 larger meals so that the body can get enough time to absorb the nutrients from food.
- Include dairy products like cheese, yogurt, and milk in your diet.
- Add nuts such as peanuts, almonds, walnuts and, cashew nuts in your diet.
- Add Avocadoes in your diet
- Have bread, rice, pasta, cereals in your diet.
- Stop doing physical exercises like running, sports or aerobic classes, etc.
- Avoid heavy emotional stress.
Avocados - These are loaded with healthy fats and are fairly calorie-dense and therefore a great food to help you gain weight. Avocados are high in energy, fat, fiber. vitamins, minerals and various beneficial plant compounds. You can add these to your daily meals and other dishes such as omelets or sandwiches to gain weight.
Milk - Milk is a good weight gainer and muscle builder. It provides us proteins, carbohydrates, vitamins, minerals, calcium and, fats. Milk is an excellent source of protein that provides both casein and whey proteins. Drinking around one or two glasses of milk daily can help in gaining weight.
Potato - Eating potatoes are the easiest and cost-effective way to gain weight and to increase muscle glycogen stores. They provide important nutrients and fiber to our body and also helps in nourishing our gut bacteria.
Whole Eggs - Eggs are one of the healthiest muscle-building foods on the planet as they consist of a great combination of high-quality proteins and healthy fats. You can take at least 2-3 eggs per day including its yolk, for gaining weight.
Dry Fruits - Dry fruits are rich in antioxidants and micronutrients. They have very high sugar content which makes them great for gaining weight. Dried fruits contain lots of fiber and most of the vitamins and minerals required to get a fit and healthy body. You can combine them with a protein source, such as cuts of meat or a whey protein shake, nuts and, natural yogurt.
BEST HERBS FOR WEIGHT GAIN –
Weight gain is not the reason to binge on junk food because that will just add bad fat to your body and will make you unhealthy. If you want to gain weight in a healthy way, you might need to add a couple of herbs in your diet! Don't get confused about the ones to use.
Custard Apple - Custard apple is another helpful herbal remedy for weight gain. It is known for its cooling impact on our body that brings down the heat easily. It helps in treating anorexia, therefore, in putting on weight.
Dandelion Root - Dandelion Root is one of the great herbal supplements, used to increase appetite and promote weight gain. It has a high content of beneficial nutrients, which makes it a healthy and smart option to increase weight. It is recommended especially for pregnant women to stimulate their appetite.
Ginger - Ginger has been used to take care of your upset stomach, nausea, dyspepsia and is very helpful in treating poor appetite as well. It is a good weight gain herb.
Let's end here.....
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