Being underweight or skinny could result in health implications just as being overweight or obese. These implications include bone density loss, anemia, consistent fatigue and weakness, irregular periods (in women). It is important to maintain an ideal weight.
We usually always pay less attention to weight gain. It is much more easier to find people talking about weight loss than it is to find them talking about weight gain. But it doesn’t rule out the fact that a good number of skinny people struggle with their esteem, nobody really wants to be on either sides of the extreme, because in this 21st century, body weight contributes greatly to esteem and societal perspectives.
Gaining weight may seem as difficult as loosing weight, striking the balance may also be a challenge, but it is not impossible. it requires discipline, patience, a healthy diet and sometimes, supplements. You’re definitely wondering how you can get your desired weight in 7 days, this article provides healthy and safe tips to help you gain weight and the factors that lead to weight loss.
Causes Of Weight Loss
There are various reasons that causes one to be underweight. They include:
- High Metabolism
It might be challenging for people with high body metabolism to gain much weight, even if they consume high energy foods.
- Eating Disorder
Bad eating habits could result in weight loss.
Some diseases like cancer, tuberculosis and diabetes may affect a person’s appetite.
Some people are underweight due to generic reasons.
Quick Weight Gain For Very Skinny Girls
There are no different ways to adding fat or muscles. There are healthy and safe ways to gain the weight you have envisaged, and it is by exercising and maintaining a good diet.
Increase Your CaloriesYou need to eat more calories than your body needs. When the calories are lesser, the body is forced to use fats to gain energy and this results in weight loss, but when the body is in a calorie surplus, it has enough calories to be burned to supply energy and enough to be stored.
- Increase Your Proteins
Proteins are healthy food for the muscles. Increasing calories without proteins would be simply just getting fat stored up. But you need to add up both fats and muscles, and maintaining a high-protein diet does the deal.
- Increase The Number Of Meals Daily
if you’re trying to gain weight, you need to eat more than three times, consider having six meals a day , it helps you consume lots of calories.
- Get Enough Sleep
Getting at least seven hours sleep with your calories and protein diet works perfectly for weight gain. Adequate sleep helps you gain weight quickly.
Exercises help in your muscle building. During workouts, you burn up calories to muscles. It is a healthy means to adding extra pounds to your weight. However, limit cardio exercises.
- Get On Supplements
There are several weight gain supplements at your reach, consult a professional before getting one. Supplements help in building body mass and supporting the muscles.
- Increase Fats And Carbohydrates
Ensure you have carbs and fats in every meal you eat. It gives you a balanced diet.
- Increase Liquid Intake
Water is a very important part of a healthy diet. Drink water 10mins after meal and before meal and take about 10 glasses of water a day.
You also need drinks that do not contain caffeine like milkshakes and fruit juice.
How To Gain Weight Naturally At Home
If you want to gain weight naturally, you would need to avoid processed and canned foods. They are not as healthy and nutritious as home made meals. Some weight gain meals and tips that you can carry out at home include;
- Healthy Oils
Avoid processed oils, they are not healthy for the body. Use natural oils like coconut oil, virgin oil and avocado oils, they contain enough calories to help you gain weight and improve your health.
- Smoothies And Fruit Juice
Prepare your smoothies and fruit juice yourself, it is more nutritious and a healthy way to gain weight. Commercial smoothies may contain extra sugar which is unhealthy.
- Afternoon Nap
Your afternoon nap is as essential as your night sleep. It helps you relax and recover from stress.
Weight Gain Food List
Even though there are a lot of weight gain foods, you might find it a little challenging making your choice. This list contains nutritious weight gain food.
It is a good source of carbohydrates which makes it recommendable for weight gain.
Eggs are healthy proteins and the yoke is very nutritious
They are rich in carbohydrates and boost the amount of calories in the body which leads to weight gain.
Natural oils are dense in calories and help you improve your weight.
Milk is rich in calcium, proteins and fats which serves as a healthy way of gaining weight.
- Unprocessed Food
This includes vegetables, fruits and grains. They help you get up to 3000 calories a day.
Cheese is a source of fat and calories. They can be taken daily for weight gain.
Diet Plan For Weight Gain In 7 Days
This is a guide on how to use up the healthy food listed above for a quick weight gain.
- Day One
Breakfast – 2 scrambled eggs, four slices of wheat bread with peanut butter and a glass of juice.
Lunch – Rice and chicken breasts with olive oil.
Dinner – 3 slices of red meat and mashed potatoes
- Day Two
Breakfast – goat cheese and a bowl of jam with six black and green olives.
Lunch – potatoes and cauliflower vegetables, 3 pancakes/ rice and salad
Dinner – spinach and beef
- Day three
Breakfast- bananas, honey and oatmeal with a glass of juice
Lunch – steamed fish, salad and 2 slices of bread
Dinner – carrot peas vegetables, pancakes and salad
- Day four
Breakfast – cheese, bread, strawberry jam and a glass of orange juice
Lunch – lentil and bean, fruit yogurt
Dinner – rice and red meat with tomatoes and pickles
- Day Five
Breakfast – oats, whole milk, nuts and a glass of juice
Lunch – pasta, a plate of green beans with olive oil
Dinner – chicken casserole, cabbage and peas
- Day six
Breakfast – scrambled eggs, 3 slice of buttered bread and a glass of juice
Lunch – tuna fish and bean salad
Dinner – 150g whole – wheat noodles
- Day seven
Breakfast – protein pancakes, fruits, yoghurt
Lunch – beef, potatoes and mixed vegetables
Dinner – pancakes and salad.
Add healthy snacks like dried nuts, yoghurts and peanut butter in between daily meals.
List Of High Calories Food To Gain Weight
- Whole grain pasta
- Salmon fish
Fruits That Increase Weight
Fruits help to keep you fresh and help digestion in the body.
- Coconut meat
Weight Gain Tips
Don’t be to hasty in gaining weight, else you might do it wrongly. Here are some things to avoid while you’re on a weight gain diet.
- Avoid smoking
Smoking causes loss of appetite and affects the senses of taste and smell.
- Speak to a Dietitian
A dietitian would help to create a perfect meal plan for your weight gain
- Avoid Stress
Stress is one of the factors that lead to weight loss, having a healthy diet without adequate rest may not give the expected result.
If there are underlying health conditions that causes the weight loss you are experiencing, speak to a doctor. Knowing why you’re under weight helps you deal with it properly.