Dante Carrillo
Being underweight can be a cause for concern, as it may indicate poor nutrition or underlying health conditions. It is associated with an increased risk of mortality and can lead to adverse health effects such as frequent sickness, thinning hair, dry skin, and poor dental health. To address being underweight, it is important to focus on gaining weight healthily by incorporating nutritious and calorie-dense foods into your diet. This includes consuming more protein, carbohydrates, and healthy fats, as well as snacks like nuts, dried fruit, and shakes. It is recommended to consult with a doctor or dietitian to develop a personalized plan that suits your individual needs and helps you achieve a healthy weight.
Characteristics of diets for people trying to gain weight
| Characteristics | Values |
|---|---|
| Calorie intake | 300-500 calories more than burnt each day for slow weight gain, 700-1000 for fast weight gain |
| Nutrient-dense foods | Nuts, dried fruit, shakes, whole milk, full-fat yogurt, cheese, cream, eggs, lean red meat, natural peanut butter, tropical fruit, whole grains, protein bars, trail mix, pita chips, hummus |
| Lifestyle changes | Getting enough sleep, reducing stress |
| Number of meals | Several small meals throughout the day |
| Food habits | Using spices, sauces, condiments, toppings to increase calorie intake |
| Supplements | Protein supplements, whey protein |
| Exercise | Consider a personal trainer or class for beginners |
| Medical advice | Speak to a doctor or dietitian for a tailored plan |
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High-calorie foods
Being underweight can lead to several health problems. Some of the symptoms of being underweight include frequent sickness, hair thinning or loss, dry skin, and poor dental health. It can also lead to osteoporosis, which increases the risk of breaking bones. Being underweight can be caused by a variety of factors, such as genetics, high metabolism, or frequent physical activity.
To gain weight in a healthy way, it is important to focus on consuming nutritious, calorie-dense foods. Here are some high-calorie foods that can help with weight gain:
Nuts and Nut Butter
Nuts, such as almonds, pistachios, and walnuts, are calorie-dense and provide healthy fats, proteins, vitamins, and minerals. Just a small handful of raw almonds (32 grams) contains approximately 170 calories. Nut butter, such as peanut butter or almond butter, can also be added to snacks or dishes like smoothies, yogurts, and crackers to increase their calorie content.
Dairy Products
Full-fat dairy products, such as whole milk, cream, and cheese, provide a good source of calories and protein. For example, an ounce of cheddar cheese (28 grams) contains 110 calories and 7 grams of protein. Adding whole milk to coffee or drinking milk-based smoothies can also help increase calorie intake.
Dark Chocolate
Dark chocolate with a high cacao percentage (at least 70%) has a high calorie density, providing around 600 calories per 100 grams. It also contains micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants.
Rice
Rice, particularly white rice, is a convenient and low-cost carb source that can be easily incorporated into meals. One cup of cooked white rice (158 grams) provides 204 calories and 44 grams of carbohydrates with minimal fat. It is a good option for those who don't feel very hungry or get full quickly.
High-Protein and Whole-Grain Carbohydrate Snacks
Snacks like peanut butter crackers, protein bars, trail mix, pita chips with hummus, and Greek yogurt can help increase calorie intake throughout the day. These snacks provide a good balance of protein, carbohydrates, and healthy fats, supporting weight gain in a nutritious way.
It is important to note that the specific dietary needs of an individual may vary, and consulting with a healthcare professional or dietitian can provide personalized guidance on healthy weight gain.
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High-protein snacks
If you are underweight, it is important to eat healthy foods and gain weight gradually. While doing so, it is recommended to avoid foods with a lot of added sugar, fat, and salt, like cakes, takeaway foods, and sugary drinks. Instead, opt for healthy, high-energy foods.
Jerky
Jerky is meat that has been trimmed of fat, cut into strips, and dried. It is very convenient and high in protein. Beef, chicken, turkey, and salmon are often made into jerky. You can find it at most grocery stores, but store-bought versions tend to be high in added sugar and artificial ingredients. You can also make your own jerky using just meat and some seasonings.
Trail Mix
Trail mix is a popular snacking choice as it is easy to prepare at home or buy pre-made. It typically includes dried fruit, nuts, chocolate, and grains. The nuts and dried fruit in trail mix make it a good source of protein and calories. However, due to its high-calorie content, it is best to limit your consumption to a handful at a time.
Greek Yogurt
Greek yogurt is not only a great source of protein but also high in calcium, which is important for bone health. You can eat it plain or make a parfait by layering it with granola and mixed berries in a jar. Greek yogurt can also be used as a dip for vegetables or in place of mayonnaise in a tuna salad to add extra protein to your snack.
Eggs
Eggs are a versatile source of protein and can be added to baked goods, omelets, frittatas, or egg muffins. They are also high in healthy fats and vitamins and minerals such as choline, B12, and selenium.
Turkey Roll-Ups
Turkey roll-ups are a delicious and nutritious high-protein snack consisting of cheese and veggies wrapped inside slices of turkey breast. They are a great low-carb option and have been shown to improve blood sugar levels, aiding in appetite regulation.
Cottage Cheese
Cottage cheese is a filling, low-calorie snack option that provides a good amount of protein and several vitamins and minerals. You can pair it with berries for a sweeter snack or sprinkle it with salt, pepper, and chopped herbs for a savory option.
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Whole milk
Being underweight can lead to several health issues. Some of the symptoms of being underweight include thinning hair, hair loss, dry skin, poor dental health, frequent sickness, and osteoporosis. It is important to gain weight gradually by eating healthy foods. A doctor may recommend a specific diet or refer you to a dietitian for a personalized plan.
In addition to its weight gain potential, whole milk offers other health benefits. It is a good source of calcium and is often fortified with vitamin D, which are important for bone health. Whole milk also contains omega-3 fatty acids, which have been linked to improved heart and brain health, as well as reduced inflammation. The omega-3 content is even higher in organic, grass-fed whole milk.
It is important to note that while whole milk can be a nutritious and balanced choice for weight gain, it may not be suitable for everyone. Individuals with high cholesterol or heart disease should consult their doctors before increasing their saturated fat intake. Additionally, those with lactose intolerance or milk allergies should avoid consuming milk.
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Frequent meals
Eating small meals frequently throughout the day can help a person gain weight. This strategy is especially useful for those who are underweight because they cannot tolerate eating large meals. Eating frequent meals can also help ensure that the body is getting the energy and nutrients it needs to function properly.
Some people who are underweight may have a decreased appetite or difficulty eating large meals. By eating small meals more frequently, individuals can still get the necessary calories and nutrients without feeling overwhelmed by the portion sizes. This approach can also help to increase the overall calorie intake throughout the day, promoting weight gain.
Healthy, high-energy snacks are a good option for in-between meals. These can include foods like cheese, nuts, milk-based smoothies, and dried fruit. For example, a handful of almonds or some pita chips with hummus can be a nutritious and calorie-dense snack. These types of foods provide the body with the fuel it needs to gain weight in a healthy way.
It is important to choose nutritious foods when adopting this approach. While it is possible to gain weight by eating frequent meals, it is essential that those meals are healthy and balanced. This means including a variety of food groups and prioritizing whole, unprocessed options. For instance, incorporating high-protein and whole-grain carbohydrate snacks can be beneficial.
Additionally, meal preparation and planning can play a crucial role in ensuring the success of this strategy. Preparing meals in advance can help individuals stick to their goal of eating more frequently throughout the day. It can also assist in making healthier choices and avoiding less nutritious options. Meal delivery services can also be an option for those who have difficulty finding the time to prepare meals regularly.
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Healthy fats
If you are underweight, you may experience frequent sickness, fatigue, thinning hair, dry skin, and dental issues. Being underweight can be dangerous, especially for older people, as it increases the risk of breaking bones. It can also lead to other health issues like osteoporosis and liver disease.
To gain weight healthily, it is important to focus on nutritious, calorie-dense foods. While cakes, takeaways, and sugary drinks may help you gain weight, they are not healthy options due to their high levels of added sugar, fat, and salt. Instead, opt for healthy, high-energy snacks like nuts, cheese, milk-based smoothies, and dried fruit.
Now, let's focus on healthy fats. Incorporating healthy fats into your diet is beneficial, and certain high-fat foods can provide essential nutrients. Here are some examples of healthy fats that can contribute to a well-rounded diet for individuals seeking to gain weight:
Avocados
Avocados are an excellent source of healthy fats, with approximately 80% of their calories coming from fats. They are also rich in potassium, providing 15% of the Daily Value (DV) in a 5-ounce (150-gram) serving. Additionally, avocados contain antioxidant compounds and fiber, which offer benefits for digestive health, heart health, and weight management.
Fatty Fish
Fatty fish, such as salmon, trout, mackerel, sardines, anchovies, and herring, are excellent sources of omega-3 fatty acids, high-quality proteins, and various vitamins and minerals. The American Heart Association (AHA) recommends consuming two servings of fatty fish per week, with each serving being approximately 3 ounces (85 grams) of cooked fish. Canned fish like tuna and mackerel can also be good alternatives if fresh produce is not available.
Nuts and Nut Butter
Nuts are a great source of healthy fats and provide various other nutrients. Eating nuts regularly has been linked to a reduced risk of overweight or obesity in the long term. Nut butter, such as peanut butter, is another way to include healthy fats in your diet, as they are rich in monounsaturated and polyunsaturated fats. However, it's important to consume these in moderation due to their high-calorie content.
Seeds
Seeds, such as chia seeds and flaxseeds, are excellent plant-based sources of omega-3 fatty acids and other nutrients. Chia seeds are small but packed with nutrients, including polyunsaturated fat. Flaxseeds, on the other hand, provide a good amount of fiber, lignans (a plant compound with antioxidant effects), and unsaturated fats.
Extra Virgin Olive Oil
Extra virgin olive oil is a key component of the Mediterranean diet, known for its numerous health benefits, including heart health, blood sugar management, and weight management. It is high in oleic acid, a fatty acid with powerful anti-inflammatory properties. Olive oil is also a good source of vitamin E, vitamin K, and antioxidants.
Dark Chocolate
While chocolate is often associated with sugar and weight gain, dark chocolate with 70% to 85% cocoa content can be a source of healthy fats. A 28.35-gram serving of dark chocolate provides 12.1 grams of fat, along with potassium, calcium, and magnesium. However, it's important to consume dark chocolate in moderation due to its saturated fat and added sugar content.
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Frequently asked questions
People who are underweight should focus on eating calorie-dense, nutrient-rich foods. This includes nuts, dried fruit, whole milk, natural peanut butter, red meat, and tropical fruits. It is also recommended to eat several small meals throughout the day, rather than a few large meals.
Being underweight can lead to hair thinning or loss, dry skin, poor dental health, and frequent illness. It can also increase the risk of osteoporosis, especially in women, and can impair healing processes after an accident or trauma.
The Centers for Disease Control and Prevention (CDC) recommend using body mass index (BMI) to determine if you are underweight, a healthy weight, or overweight. BMI compares your weight to your height. However, BMI calculations may be inaccurate for athletes or people with a significant amount of muscle.
