Are you too skinny? No matter how hard you try, that number on the scale never increases? So, you come under the category of ectomorph.
While the general scenario you have known is about people looking to shed pounds, there are people on the other side of the fence, who are struggling to gain pounds. If you have tried and failed in several ways to gain weight, it’s time you learn how to achieve healthy weight gain results.
This article aims at giving you knowledge on reasons for underweight and the role of diet to gain healthy weight.
There are myriad reasons why some people struggle to gain weight. Let’s know below some of the reasons that cause you to be underweight:
-> Genetics – For some people, low-weight runs in the family.
-> Low-appetite – Some people can feel fuller faster, which causes them to eat less.
-> Higher rate of metabolism – Those with high metabolism won’t be able to gain weight despite eating high calories.
-> Frequent exercise/Excessive physical movement – People who exercise often or involve excessive physical activity may find it tough to add weight.
-> Physical ailments – Those with an illness like diarrhoea may suffer from temporary weight loss, whereas those with long-term health conditions like diabetes, hyperthyroidism, cancer, kidney or other digestive issues may suffer from ongoing weight management struggles.
-> Mental illness – Those who suffer from depression or anxiety may suffer from weight loss and a poor eating disorder.
While it may not be possible to alter your genetics, there are definitely ways to counteract them. And in the case of mental or physical illness, it is suggested to consult a doctor before starting on weight gain diet.
Calculate Your Body Mass Index
Body Mass Index is the estimate of body fat based on your height and weight. It’s a way to determine whether the person is at a healthy or unhealthy weight.
Your body mass index is your weight in kilos divided by the square of your height in metres. (Its unit is Kg/m2)
The normal BMI is between 18.5 and 24.9. If it is less than 18.5, you are underweight. If it is above 25, you are overweight.
The approximate normal daily caloric requirement for an average male who performs a light activity is 2,500 for men and 2000 for women respectively. You need to increase your caloric intake by 250-500 calories a day to gain less than half a kilo a week.
Just As There Are Healthy Ways To Lose Weight, There Are Healthy Ways To Gain Weight Too
There is a stereotype that gaining weight isn’t as difficult as losing weight. Since the basic principle for gaining weight is consuming more calories than you expend, most people ignore the part of the diet when it comes to weight gain. You need to understand here that gaining weight should ideally be in the form of lean muscles (muscle mass), and not fat (fat mass). Loading up on simple carbs, high fats and empty calories will not fetch you healthy weight gain results.
A diet to bulking should include complex carbs, proteins and healthy fats that help build muscles and use fat to burn energy.
The Weight You Gain Needs To Be Healthy And Functional
Among the many reasons why people struggle to gain weight, the chief reason would be that you are not eating right or practising wrong diet intake.
Processed and refined foods contain saturated fats, simple sugars which don’t contribute to healthy calories. Same way, aerated beverages contain empty calories which don’t provide any nutrients or healthy calories. Don’t include them in your weight gain diet.
Consume smaller meals frequently if your appetite is low – Those having low appetite can actually consume smaller meals frequently and snack on nuts which offer a good amount of calories. You can even go for blended foods which digests more easily than a solid meal. Consume mass gainer shakes by mixing oats, milk, nuts, banana, and peanut butter in your blender.
You have a hard time eating – In today’s busy life, there are chances that you may forget to eat, or you don’t have time to eat or you are just not hungry. If you have a high-calorie requirement of 3000 calories, take the aid of mass gainers like Zenith Mass Gainer. Make a very high-calorie shake of around 900 calories in the morning and consume it on empty stomach. With this, you’ll be 1/3 of your way to your goal before the day has really started.
Pay attention to cooking oils – If you are not aware, a tablespoon of olive oil has over 100 calories, making it a high-calorie food. Apart from using it to your meals, you can add it to shakes or smoothies to get added calorie benefit.
Not being consistent in your approach – If you consume more calories today but little on the next day, you won’t gain weight. You must consistently eat more than you burn to increase your body weight.
Good carbs are essential to weight gain – Simple carbs are broken down by the body quickly to use as energy. If you are going to have simple carbs, the better choice would be to get them from healthy foods that have vitamins and minerals. Rely more on complex carbs like whole grains, cereals, starchy foods which tend to have more vitamins, minerals, and fibre.
Consume protein-rich diet – Protein is the muscle food, you need to make sure your diet contains enough protein to promote muscle synthesis and muscle recovery. Fat is yet another macronutrient which can help reach your weight gain goals. Include fat sources like nutty oils, nutty butter, avocados which contain healthy fats and help you meet the high-calorie requirement.
Gaining weight like losing pounds is a gradual process, so don’t give up hope if you don’t pack on pounds immediately… You must be consistent and disciplined on your approach to see results…
Stay tuned to https://zenithsports.in/blogs while I come back with a topic on high-calorie foods…