A doctor may advise those who are underweight to try to gain weight. According to the Centers for Disease Control and Prevention (CDC)Trusted Source, approximately 1.6% of people in the United States aged 20 and older are underweight.
Slowly gaining weight is the most sustainable strategy to gain weight. Rapid weight gain methods can be difficult to maintain.
People who want to gain weight quickly should first consult with a doctor. In rare circumstances, the inability to acquire weight or unexplained weight loss can indicate a serious underlying health condition that necessitates medical attention.
Continue reading to find out which foods can help a person gain weight safely.
Carbohydrates
Carbohydrates, sometimes known as carbohydrates, are a type of nutrient that the body uses for energy. People frequently use the term “carbs” to refer to foods that are mostly composed of carbohydrates. These meals may, however, include additional nutrients.
1. Rice
Rice has a lot of carbs. Brown rice, for example, contains 76.2 grams (g) per 100 g serving. This rice contains more protein than other forms of rice. A 100-g serving contains 357 calories.
White rice contains less protein than brown rice, but it can be combined with other foods, such as meat or beans, to increase protein and calories.
2. Whole wheat bread
Whole-grain bread has more complex carbohydrates and more protein than white bread.
Bread’s caloric value can be increased by topping it with a protein-rich dish, such as nut butter or avocado. They can also make sandwiches using nutritious ingredients.
3. Cereals made from whole grains
Oats, wheat, barley, and rice are examples of whole-grain cereals. People can purchase these whole grains separately and combine them at home to serve with milk or yogurt. They can also buy pre-mixed cereals or cereal bars.
Manufacturers may include additional vitamins and minerals in these cereals, although some also contain considerable amounts of added sugar. As a result, it is critical to always read the label.
4. Dried fruits
Dried fruits include fructose, a sugar found in fruit. They can be used as a natural sweetener and to boost the calorie content of meals.
People can use dates to sweeten cereals or oatmeal, add dried apricots to yogurt, or combine dried fruits in a smoothie. Some dried fruits are also delicious in salads and some prepared dishes like tagines.
5. Dark chocolate
Cocoa beans, which are heavy in carbs, are used to make chocolate. Dark chocolate often has less sugar and a higher cocoa content than milk chocolate. This means it contains more antioxidants than cocoa beans.
The highest cacao content products will deliver the most benefits.
Topping a meal with cacao powder or nibs is an easy way to add more taste and calories.
Other carbohydrates
People can supplement their diet with a variety of carbs, including:
• potato
• pasta
• the sweet potato
• squash
• corn
• legumes like beans and chickpeas
Starches contain a high concentration of glucose, which the body stores as glycogen. During the activity, glycogen is a vital source of energy.
Protein
Everyone needs a steady supply of protein because of its role in muscle development and maintenance. These are some examples of good sources:
Salmon
Omega-3 fatty acids, which are found in salmon, are beneficial to the brain and eye function.
Eggs
Protein and good fats abound in eggs. Choline, an essential vitamin for brain function and embryonic development, is also abundant in these foods.
Vitamin and mineral supplements Energy bars Protein shakes
When you need to get more protein into your diet but don’t have time to cook, a protein shake can be a quick and easy solution. They can help folks who are trying to gain weight but don’t have much of an appetite, as well as vegetarians and vegans.
The protein content of protein shakes varies by manufacturer. Individuals looking for a suitable option might do so by consulting the product label or the advice of a registered dietician. The dietitian’s recommendation is likely to be to find one with fewer added sugars.
Protein powders and pills
Numerous protein-rich foods can be incorporated into a person’s diet to increase their protein intake. Protein bars and drinks are two common examples.
Products like these may also assist expecting mothers in meeting their increased caloric and protein needs. Nutritional labels can help those who are keeping tabs on their calorie and protein intake select the optimal option.
Dairy
Many dairy products are high in calories and may also include important elements like protein and calcium.
Milk
Milk is a high-calorie food high in calcium, carbs, and protein. A cup of 2% fat milk contains approximately 122 calories.
Milk’s protein concentration makes it a suitable choice for persons seeking to gain muscle, while the calcium content makes it beneficial for people concerned about bone density or osteoporosis.
Cheese
Cheese is another calorie-dense dairy product. It also has calcium and protein. The actual nutritional value will vary depending on the type of cheese and how it is manufactured.
For example, because aged cheeses include fewer carbs, they contain more calories from fat. Cheese can be high in sodium, so people should read the label to make sure they aren’t consuming too much each day.
Yogurt
Full-fat yogurt is high in calories and protein. Plain or Greek yogurt is preferable to flavored yogurts, which might be heavy in sugar. Yogurt can be organically flavored by adding honey, fruit, almonds, or unsweetened cocoa powder.
Unsaturated fatty acids
Unsaturated fats are advantageous to health in moderation, increasing healthy cholesterol and lowering the risk of heart disease. They are also abundant in calories, making them an excellent complement to any weight-gain diet.
Extra virgin olive oil
Olive oil has a lot of calories and a lot of monounsaturated fats, which are a type of unsaturated fat. A 15-milliliter serving of olive oil has around 120 calories.
According to Trusted Source, a small amount each day can increase calorie intake while also adding taste to salads, pasta, and other dishes. Because olive oil contains some saturated fat, it is vital to eat it as part of a well-balanced diet.
Seeds and nuts
Many nuts and seeds are high in unsaturated fat and give plenty of calories. For example, 20 g of almond butter contains 129 calories. Calcium and magnesium are also available from a reliable sources.
Again, nuts and seeds can contain saturated fat, so they should be used in moderation.
Avocados
Avocados and avocado oil are both high in unsaturated fat. Whole avocados are also high in vitamins and minerals like calcium, magnesium, and potassium.
By adding avocado to sandwiches, salads, and smoothies, one can considerably enhance the calorie content.
While pregnant
People with a normal body weight prior to pregnancy require 2,200-2,900 calories per day during pregnancy. This translates to a few hundred more calories per day for many people.
During pregnancy, women should take at least 1.2 g of protein per kilogram of body weight every day. This suggests that a person’s diet should be high in protein and nutrient-dense meals.
Among the alternatives are:
• consuming more red meat and cooked fish
• as long as it is pasteurized, drinking or eating full fat dairy
• experimenting with protein shakes
• eating high-protein dips like hummus
Toys for toddlers
Parents and caregivers who are concerned about their child’s weight should consult with a pediatrician before making any major dietary adjustments. If a pediatrician prescribes weight-gain initiatives, persons can try the following:
Foods high in saturated fat.
Instead of reduced fat replacements, parents and caregivers can feed their kids entire milk, whole yogurt, or other whole fat foods.
Snacks high in energy.
Even in modest amounts, foods like avocado, banana, and cheese carry a lot of calories.
Sauces and dips
High-calorie dips like guacamole, hummus, and bean dips are easy to serve alongside veggies or on sandwiches.
Shakes and smoothies
Drinks can be an useful method to increase calorie intake without having to eat more at mealtimes. Parents and caregivers can blend their children’s preferred fruits with yogurt, nut butter, or seeds.
In conclusion, healthy weight gain necessitates a focus on nutrient-dense foods that nourish the body. It can take time to gain weight, but eating a diverse diet can help a person achieve their goals.
Before making any big dietary changes, consult with a doctor or a dietitian to determine healthy objectives and the best approach to achieve them. Not all weight-gain tactics are suitable for everyone.
