Five Best Ways To Gain Weight With Proper Nutrition
Despite rapid economic growth in India in recent decades, the nutritional status of the adult population remains poor. On one hand, India is experiencing a steady rise in the prevalence of overweight and obesity, which is recognized as a strong predictor of chronic diseases such as diabetes, cardiovascular diseases and hypertension. On the other hand, India has the highest number of underweight adults.
As per the best dietitian in Delhi, the impact of lower body mass index on health is stronger in developing countries like India where it is associated with increased risk of mortality and poor cognition. It can also impair your immune function, raise your risk of infections, lead to osteoporosis and fractures and cause fertility problems.
According to WHO, being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health. The potential health risks owing to overweight and obesity are well documented but little is known about the nature and patterns of underweight and its subsequent health implications.
While gaining weight in a healthy way can be a struggle, the right approach should focus on gaining adequate amount of lean muscle mass and subcutaneous fat. The following tips may help in increasing muscle mass and boosting overall health.
- Step up calorie intake
In order to gain about half kilogram weight, you need to consume at least 500 extra calories daily. Binging on soft drinks, fried and sugary foods may help you gain weight, but it can deteriorate your health at the same time. Instead of eating empty calories and junk food which provide negligible nutrition, eat foods that are rich in nutrients. Grains like wheat and rice are major calorie contributors of our diet as they are rich in carbohydrates and should be incorporated in every mail meal to make it balanced. Opt for foods with combination of grains like Ragi, jowar, bajra or whole/ multigrain breads as they have more nutrients and more calories than processed grains.
- Add good quality protein
Protein is one of the most important nutrients essential for gaining muscle mass. High-protein foods include meat, fish, eggs, legumes, beans, nuts and dairy products. Incorporating foods with high biological value like eggs/ fish will ensure that daily protein requirements are met adequately. Each main meal should contain at least one serving of protein to make it nutritionally balanced. If you are struggling to include enough protein, you can also use a supplement such as whey protein.
- Incorporate healthy fats
Fat is an essential component of our diet and eating it in right amount can be a healthy way to increase calories. It is also essential for absorption of fat soluble vitamins like A, D, E and K and therefore should be included in every main meal. Including nuts and seeds like almonds, walnuts, peanuts, pistachios, pumpkin or sunflower seeds in mid meal snack and extra virgin olive oil and avocado oil over salads is a great way to make foods calorie dense.
- Add dairy products
Dairy products like milk, yogurt, cheese contains good amount of fats, carbohydrates as well as proteins along with various vitamins and minerals. Including them on a daily basis in your diet will not only step up the calorie intake but also provide adequate amount of calcium which is necessary for maintaining bone health. Dairy products can also be included in the form of beverages like shakes/ smoothies/ fruit yogurt/ lassi. They can also serve as a good post workout meal as it has good amount of protein.
- Include healthy snacks
Eating more often can help one in consuming more calories which in turn can help in gaining weight. Consuming small and frequent meals keep a constant flow of energy in our body. Try and incorporate 5-6 small meals spread throughout the day rather than just 3 large meals. It is a great way to ensure that our nutritional requirements are met without bulking up main meals. Consider including options like nutty trail mix, homemade protein bars, fruit smoothies/ shakes or whole fruits with some nuts/ seeds, and crackers with hummus, peanut or almond butter. Dried fruits such as dates/ apricots are also a good option for people to much on the go!
There are few other points to be considered apart from diet if your health goal is to gain weight:
- Don’t drink plenty of water along with main meals. Too much water intake before meals can make you feel full and thereby lead to less food consumption states best dietitian in north delhi. Also, drinking water immediately after having a meal can impair digestion therefore affecting absorption of nutrients.
- Apart from taking care of the diet, type of workout also plays a crucial role in building muscles mass. Incorporating strength training at least 2 times a week helps in increasing muscle mass. Combining strength training and eating nutrient and calorie-dense foods is the healthiest way to gain lean muscle mass.
- Get proper sleep. Sleeping is a very crucial parameter to health. Lack of quality sleep can disrupt hormones which in turn affects metabolism. Studies have indicated that sleep restriction results in metabolic alterations including decreased glucose tolerance, decreased insulin sensitivity, increased hunger and appetite which leads to fat accumulation in the body making one more prone to developing obesity. Therefore, 7-8 hours of sound sleep is crucial in ensuring overall well-being.