Healthy Ways To Gain Weight If You're Underweight

A weight gain program may seem like an opportunity for indulgence. Just grab some French fries and have at it! Unfortunately, just as healthy weight loss requires a balanced approach, healthy weight gain means more than adding junk food to your daily meals.


While eating junk food may result in weight gain, it will not address the nutritional deficiencies that come with being underweight. Further, even if the fat, sugar and salt common in junk food don’t show up as extra weight, they can still harm your body.

To maximize healthy gains, try the following tips:

- Add Healthy Calories: Without radically changing your diet, you can increase your calorie intake with each meal by
adding nut or seed toppings, cheese and healthy side dishes. Try almonds, sunflower seeds, fruit or whole-grain wheat toast.

- Go nutrient dense: Instead of eating a lot of empty calories and junk food, focus on eating foods that are rich in nutrients. Consider high-protein meats, which can help you to build muscle. Also, choose nutritious carbohydrates, such as brown rice and other whole grains. This helps ensure your body is receiving as much nourishment as possible, even if you’re dealing with a reduced appetite.

- Snacks away: Enjoy snacks that contain plenty of protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks, and crackers with hummus or peanut butter. Also enjoy snacks that contain “ good fats ,” which are
important for a healthy heart. Examples include nuts and avocados.

- Eat mini-meals: If you’re struggling with a curbed appetite due to medical or emotional issues, taking in large portions
of food may not seem appealing. Consider eating smaller meals throughout the day to increase your calorie intake.

- Bulk up: While too much aerobic exercise will burn calories and ultimately work against your weight goal, strength training– such as weight-lifting or yoga–can help you gain weight by building muscle.

Before beginning any major weight gain program, be sure to consult your family doctor. Being underweight may indicate
an underlying health issue, which won’t be corrected by diet changes. Your physician also will be able to help you track your progress and make sure that healthy changes are taking place.






Source: familydoctor.org