It is true that overweight or obese people confront several medical problems. On the contrary, there are few individuals with the opposite issue of being excessively thin. Similar to being obese, being too skinny is not good for your well-being ÄŸŸ ¤ ·”â™‚ï ¸ Several people who are not clinically underweight still wish to gain some more weight. Regardless of whether you’re clinically underweight or just attempting to put on weight or muscle, the primary principles are the same.
In case you’re someone who is concerned about your inability to gain weight, this article can give you some meaningful insights.
But before we move to that, the first thought of concern should be to check whether your inability of gaining weight might be due to some underlying medical conditions. It could be a sign of auto-immune disorders like graves disease or simply your high-performing metabolism. In any case, it is better to get a full-body check-up done as well as get tested for graves disease symptoms. Conditions of this sort could also entail hair loss, fatigue, or even insomnia as their symptoms. In the case you are completely healthy, perhaps all you need is a nutritious diet and a good fitness routine. You can read on to learn about the food items you may need to incorporate in your diet for effective weight gain.
The need for protein and carbohydrates
1. Protein Drinks
Once you have a proper idea of which supplements (you can look at sites similar to thebigsleuth.co.uk in order to gain proper information) and foods can help you in your journey to gain weight – your first step would be to curate a meal chart for yourself. You have to eat plenty of calories if you wish to put on weight. Also, the calorie count depends upon how thin you are. You need to ensure the majority of those calories are from good or healthy sources. You need to eat plenty of good calories that are stacked with protein, carbs, solid fats, and a lot of vegetables to help offer the required nutrients. You can also try using protein drinks like Gold Standard Whey .
2. Protein Dishes
Protein plays an important role in building muscles as they are the building blocks. Some good sources of protein are chicken, meat, fish, eggs, milk, and almonds ÄŸŸ-ÄŸŸ ¥ © When we talk about protein intake, eating the above foods can make you feel bored. That’s where protein smoothies come to rescue. Some of the great choices for you are banana, cherry, avocado, pineapple, or spinach shakes. You can also enhance the taste by adding some caramel, chocolate or vanilla. ÄŸŸ ¤ ¤
Carbs are your best companion when you have to put on weight. Some good sources of carbohydrate are rice, sweet potatoes, and oats. You can likewise eat a good quantity of it to attain your calorie objectives. However, you should stay away from eating carbs from less healthy sources like pastries, bread, and pasta ÄŸŸ™…”â™‚ï ¸
Good sources of protein and carbs
4. Dairy products
a. Milk has been considered as a weight gainer for quite a long time. It gives a perfect balance of proteins, carbs, and fats. Milk is also a rich natural source of calcium, and even other vital nutrients and minerals ÄŸŸ ¥›
b. Cheese has been considered as a staple for decades. Nutritionists recommend it as it is high in calories and fats. Likewise, it is also a good source of protein
c. Full-fat yogurt is another essential and convenient food. It has an excellent nourishing profile, including a right blend of protein, carbs, and fat ÄŸŸ‘Œ
Rice is a less expensive and convenient carb source to enable you to put on weight. It is reasonably calorie-dense, which means you can acquire a high measure of carbs and calories from a single serving without much effort ÄŸŸš
6. Nuts and Butter
Nuts and nut butter are next important sources for good fat in case you’re hoping to put on weight. Since they’re incredibly calorie-dense, only a hand full of nuts for a day with a snack can rapidly add on many calories ÄŸŸ ¥œ
Potatoes and other starchy foods are a savvy and straightforward approach to add additional calories. Attempt to choose one of these healthy sources of starches and carbs like Quinoa, corn, Squash and root vegetables. You can either have some weight gainer shakes like Russian bear weight gainer or can try homemade weight gain shakes ÄŸŸ ¥”