Leek or beanstalk – derogatory terms for very thin people. While most people complain about losing weight and finally losing weight sustainably, many a skinny person has the problem that they simply don’t gain weight. But do you manage to gain weight in a healthy way? Natty Gains has 8 tips for you on how to gain weight healthily.
Underweight and the BMI (Body Mass Index)
First of all: what does it actually mean when we talk about being underweight? All people whose BMI is below 18.5 are considered underweight. The lower limit rises to 22 after the age of 65. The calculation of BMI is totally simple:
Body weight in kg divided by height in meters squared.
The BMI is only a guide. Even if your BMI is above 18.5, you may want to gain weight in a healthy way.
If your BMI is below 18.5 and we are talking about underweight, then please go to a doctor and have it clarified whether the underweight is the result of a serious illness. If this is not the case, then we have a few tips for you on how to manage to gain weight in a healthy way.
It’s the calories that count
Each person has different energy needs. And thus also a different calorie target, so that healthy weight gain works. Still, there’s a rule of thumb: To gain weight (e.B. half a kilo in a week), your daily calorie intake should exceed your actual calorie consumption by 500 calories every day.
But if you think that this is a free pass for chips& Co. and unhealthy fast food, then we have to disappoint you. Make sure that you focus on healthy foods in your healthy weight gain project. People who want to gain weight healthily need above all foods with a high energy density. This can be complex carbohydrates such as rice, pasta, wholemeal products or potatoes.
Just as important are the micronutrients (vitamins, minerals and trace elements) contained in the food. Vegetables and fruits are ideal. Despite their small energy density they belong to each nourishing plan to the healthy increasing. High-quality fats are also important for people who are underweight and want to gain weight in a healthy way. Vegetable oils such as sunflower, canola, or olive oil, as well as nuts and almonds, are great for boosting the calorie content of your meals.
Fish also provides high-quality fats and is super suitable for gaining weight healthily. Salmon, mackerel and herring in particular are full of valuable omega-3 fatty acids.
Gain weight healthily: Spread your meals throughout the day
Eat five to six meals throughout the day instead of three large meals. This way, your stomach can better cope with the larger amounts of energy and you don’t feel "stuffed" all the time.
Gain weight healthily: Cheese, meat and sugar
When gaining weight, the same applies as when losing weight: the focus is on a healthy and balanced diet. Prefer full-fat products to light products. So you can safely reach for cheese, yogurt and cream.
However, be careful with meat and sausage: animal fats are not necessarily healthy for your body. Therefore, it is better to do without liver sausage, fatty salami and meat sausage. Treat yourself to a good steak instead!
If you like it sweet, use naturally sweetened foods such as honey and agave syrup instead of pure sugar. Maple syrup is also an interesting alternative for sweetening, especially for vegans.
Healthy snacks for in between
Losing weight is often connected with renunciation. Exactly the opposite is true for people who want to gain weight healthily. Here the motto is: do not skip any opportunity, but always grab nicely! So if you are invited to coffee and cake, you can have a piece of cheesecake without feeling guilty. Why not have a second piece?
Of course, this does not happen every day. But especially healthy snacks are absolutely important to reach your calorie goal at the end of the day to gain weight healthily. Nuts, trail mix, yogurt, cheese cubes or dried fruit such as dates are perfect for snacking and nibbling in between meals. Have you ever tried our oat bars??
Gain weight healthily: Exercise
You really want to gain weight healthily? Then a lot of food alone is not enough. Add some sport and exercise to your daily routine. Light training promotes your cardiovascular system and muscle building. Muscle mass is important for your body to be able to cope better with the increasing weight.
Gain weight healthily: Drink right
Also when it comes to healthy weight, it is important to drink enough. Water, herbal teas are ideal. In addition, fruit juices are also recommended for people who want to gain weight in a healthy way. They do contain a lot of fructose, which is why people who want to lose weight should avoid them. But at the same time they provide you with plenty of calories!
You can add some calories to your tea with honey or agave syrup. Take with the coffee calmly the full-fat milk. And you don’t have to deny yourself a glass of wine or beer (of course, you should always enjoy alcohol in moderation).