By Ranita Ray
There might be underlying factors for underweight or rapid weight loss. It's time to deal with the root of the problem. Gaining weight should be accomplished by increasing one's calorie intake and lean muscle mass. Here are 10 tips for food for weight gain.
A healthy adult should have a daily protein intake of between 2.2 and 3.5 grams. Protein-rich foods include meats, fish, eggs, dairy, legumes, nuts, and others.
If you want to put on weight, load up on carbohydrates and fats. Every meal should have a healthy amount of protein, fat, and carbohydrates.
Energy-dense meals pack a lot of energy into a relatively small package. Add nut butter, dried fruit, dates, prunes, potatoes, chocolate, and granola bars.
Increase the frequency of your meals. Try to eat something extra, even if it's just before night.
Have some milk. Try drinking whole milk to satisfy your thirst and add some quality protein and calories to your diet.
Weight gainer smoothies are a good option if you're having difficulties packing on the pounds. A lot of calories, carbohydrates, and protein may be found in them.
Put some heavy cream in your smoothie, coffee, or bowl of porridge. To increase caloric intake straightforwardly.
Expand your plate size. If you're aiming to increase your caloric intake, switch to larger plates.
Prioritize your intake of protein and fat. Eat the foods highest in calories and protein first. Raw veggies and other high-fibre meals should be eaten last.
Do not consume water just before eating. It might be challenging to consume enough calories when your stomach is full.