Being underweight is a serious issue like obesity. People also suffered from being underweight and also faced so many dangerous health issues like hair loss, fertility issues, anemia, fragile bones etc. When your body mass index or BMI is less than 18.5, you are underweight. For this you have to take more calories than your actual calorie intake. You should take an extra 500-1000 calories in a day so that you can gain weight more than 4 kg in a month. Some people think fast foods and unhealthy foods can help them to gain weight but these are totally unhealthy. Fast foods may increase weight but in an unhealthy way and also increases chances of several health diseases. That’s why follow the Healthy ways to gain weight for fast results.
Eat extra calories:
You gain 1 kg when you take an extra 7700 calories. If you take an extra 1000 calories in a day you can absorb 7700 calories in 7-8 days so that you will gain 4 kg in a month. For this you have to avoid low-calorie foods and also reduce the amount of drinking water as water has zero calories.
Eat high calorie vegetables and fruits:
It is very important to eat only high calorie foods. When you intake low calorie foods it fills your stomach but does not help to gain weight. When you take high calorie foods with high proteins, fats and carbohydrates, your body gets proper nutrients and also gains weight. High calorie vegetables and fruits are the best option. You can take peas, parship, kale, bet, artichoke, fruits like apple, strawberry, and dried fruits like nuts, almonds, raisins etc.
Eat nutrient-dense food:
Eat those foods which are full of nutrients including proteins, carbohydrates, healthy fats, vitamins etc. so that your body can get proper nutrients and you can gain weight in a safe and healthy way. It also helps you to stay fit as well as energetic. For this you can take fruits like apple, papaya, mango, berries and any kind of dried fruits, nuts.
Take homemade protein shakes:
Smoothies are the best to intake more calories. You can easily intake 500-1000 calories in a day by taking any kind of milk shakes. In the smoothies you can add any kind of fruits like mango, banana and some dried fruits and nuts like almonds and also add some whey protein. Instead of whey protein you can add oats. Make a smoothie with one glass of milk and take before and after workout.
Take at least 5 meals:
It is important to take at least 5 to 6 meals in a day so that you can intake more calories. It is better to take 6 small meals rather than 3 large meals because most of the underweight people do not take in more calories at a time. So that it is easy to take in more calories in small portions.
Do some exercises:
Regular exercises are important too. By doing exercises you can get a healthy body and also improve your metabolism system. So that you don’t have any digestive issues and also improve your hungriness. So that you can eat more and more calories. It also helps you to not get a fat body instead of this gives you a fit and healthy body.
Avoid fast food:
You may think fast foods have lots of calories and it will help you to gain weight but not in a healthy way. It can increase the risks of any health diseases and also makes you fatty. So it is better to stay away from these types of fast foods and also stay away from extra oily foods. Instead of this you can take nutritious foods including fruits, dairy, beans, vegetables, meat, dried foods etc.