This question may sound weird to many of you but actually there are few people who try hard to put on weight. Particularly people having a very lean structure or sometimes if you are recovering from a prolonged sickness. I remember my cousin Nina was very thin and we used to tease her calling her ‘ Sutki’. Infact it’s funny but many marriage proposals were cancelled because she was so too thin.
Having a lean structure is not bad but being underweight can make your immune system really weak. In this article, I will discuss few tips that can help you to gain weight.
Plan your Diet
As per health experts gaining and losing weight is directly correlated with your diet. Just as you plan your diet to loose weight, it is important to plan your diet to gain weight too. A diet helps in planning sufficient calorie intake needed by your body. As a simple rule you should meet 75% of your calorie requirement through carbohydrates, 18- 20 % from protein and rest from fat. You just cannot eat anything what comes before you on the plate. Gaining weight does not mean that you can eat junk food. It means eating sensible food. You need to have more carbohydrates thus eat whole grains, potato, rice, wheat and vegetables etc.
Try to increase the intake of food slowly and gradually.
Your body system will take some time to adjust to your increased diet. Your body can adjust to 8 gram carbohydrates and 1.6 grams protein per kilogram of your weight. Avoid bad fats and take good fat found in coconut oil, palm oil and dry fruits and nuts.
Increase the sugar intake.
Have one sweet or sweetened curd after your meal.
Avoid eating food supplements
Do not fall prey to advertisements and start taking food supplements to increase weight. All such health drinks or supplements are meant to provide extra protein.Instead, increase the intake of protein and fruits. Avoid packaged health drinks and opt for fruit shakes and nut shakes. Increase intake of pulses and lentils, they are good source of Protein. For high protein requirement have fish, eggs, meat, chicken, milk and milk products.
Adequate sleep is important
Sleep help our body to relax and rejuvenate so even if you are eating adequately, inadequate sleep can disturb the body’s natural mechanism to absorb what is eaten. The best example is small babies, babies having disruptive sleeping patterns are usually very thin.
It is a common myth that exercise is a way to reduce weight. The fact is exercises and workouts help in digestion of food. Exercise also help in burning calories so you feel more hungry and eat more food.
Pattern of eating
As stated earlier, putting on weight is directly correlated with diet. People who eat all three meals daily along with two snacks have better chances of increasing weight than people who eat when hungry.
Get a medical check up done
Last but the very important point is take advice from a general doctor and get the necessary investigations done. Inability to gain weight can be due to any disease or health complication. For example if you have diabetes or hyper thyroid , then even if you eat more you will not put on weight.