You can put on weight by eating small meals frequently throughout the day. Try to snack on healthy, high-energy foods like cheese, nuts, milk-based smoothies and dried fruit. More tips for gaining weight safely include: using full cream milk in coffee, tea or with meals.
Add extras to your dishes for more calories, such as cheese in casseroles or nut butter on whole-grain toast. You also can add dry milk or liquid milk to foods for extra protein and calories. Some examples are mashed potatoes or soups. Try smoothies and shakes.
Metabolism: Individuals with a fast metabolism may find it difficult to gain weight because their bodies process food more efficiently, leading to fewer calories being stored as fat. Dietary Habits: Some people may not consume enough calories or may have dietary preferences that limit their caloric intake.
You may be born naturally small and your low BMI can be due to your genes. You may have a very high metabolism and find it hard to put on weight, even if you eat foods that have a lot of calories. You may not follow a healthy, balanced diet because you forget to eat or cannot afford nutritious foods.
Ready-made high calorie drinks
Boost Plus®—355 calories per serving. Carnation Instant Breakfast™—280 calories per serving. Fast food shake—340 to 400 calories per serving. Sandishake®—600 calories per serving.
Skinny guys can bulk up by consistently following a balanced diet high in protein, doing resistance and strength training, and ensuring adequate rest and recovery.
Muscle is denser than fat, meaning a kilogram of muscle takes up less space in your body than a kilogram of fat. So, even if you gain muscle and your weight on the scale increases slightly, you can appear slimmer and more toned.
Underweight is a condition when the body weight is 10-20% less than the average expected for one's height, age and sex. If the body weight is less by 20 % or more than ideal body weight, the individual is grossly underweight and it is a matter of higher concern.
Water weight is not usually a cause for concern, but it can be uncomfortable and recurring. Reducing salt and carbohydrate intake, keeping hydrated, and frequently exercising are all good ways to lose water weight and prevent it from returning.
If you're underweight and trying to increase your calorie intake, eggs are an excellent option. Packed with protein and essential fats from the egg yolk, you can safely consume 2–3 eggs per day.
Peanut butter is high in protein, aiding weight loss, but it is rich in calories, so it can help you gain weight if you consume too much of it. Nuts are some of the healthiest things you can eat, providing proteins, healthy fats, and a range of vitamins and minerals.
This can be boiled down to good genes with a high metabolism, although experts say nutritional and behavioural factors could play a part to stave off the extra pounds of a person's body weight.
Healthy foods to help you gain weight
Don't turn to chocolate, sweets and cakes, which are more likely to lead to fat gain rather than muscle. Instead, look for foods that are good sources of protein as well as higher in calories, such as dairy products, nuts, seeds and oily fish.
Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body. Genes can contribute to an individual's chances of being overweight or obese too.