A DIET TO GAIN WEIGHT?
Most diets target weight loss, but what if you need to put on pounds? Such is the case for people who may have lost weight due to a disease, operation, chemotherapy, or eating disorders. Being below the recommended weight for your height and age group can be detrimental to your health. For instance, a low BMI can have serious consequences like anemia or osteoporosis. However, you should look to the right foods to put on weight in a healthy way (and no, sorry, endless junk food just won’t cut it).
1. EAT FIVE TIMES A DAY
One of the best ways to stay energized and boost your metabolism is to spread your food intake throughout the day. Instead of loading on the calories at dinner, try to eat well-proportioned meals three times a day and snack twice a day (one around mid-morning, and the other around mid-afternoon). This will help you increase your calorie intake without making you feel sluggish or overly full afterwards.
2. CONSUME CALORIE-DENSE FOODS
If you don’t seem to have an appetite these days, it’s unlikely that you will be able to consume larger portions right away. Opt instead for high-calorie yet nutrient-dense foods such as nuts, avocado, salmon, vegetable oil, butter, olives, and chocolate. Bear in mind that some vegetables, such as lettuce and cucumber, are made mostly of water and will not provide the calories you need to gain weight. Try eating denser vegetables like potato, zucchini, carrot, and eggplant.
3. WHEN TO DRINK LIQUIDS
Drinking water is important for our body’s vital functions. However, too much water can leave you feeling satiated and unable to consume more calories. Refrain from drinking a lot of water before or during meal, as this can fill you up fairly quickly, and try to drink water between meals instead, avoiding it at least twenty minutes before eating.
4. HOW TO GAIN MUSCLE MASS
Exercise is as important for weight gain as it is for weight loss. Cardio should play a part in your routine, but you should not forget the importance of weight training such as isolation workouts. You can also create an at-home strength-building exercise routine or try classes such as swimming, boxing, or yoga. Of course, everyone’s body works differently and you should consult a doctor to find out which diet and exercise plan is best for you.
