Under Weight

How to Gain Weight Fast and Be Healthy

1. Consult a dietitian and trainer to set the weight you need to gain.
2. Eat frequently! – Arrange to have 3 large meals and 2-3 snacks every day. Eat in more amount than normal portions for your meals.
3. Eat food with higher calories & proteins like eggs, fish, meat, veggies, milk, protein supplements, fruits- bananas etc.
4. Have good sleep during the program for gaining weight.
5. To add calories, drink beverages like tea and coffee prepared in milk.
6. Avoid junk and sugary food.
7. You need to consume more calories every day than you burn with physical activity. This is one of the best way to gain weight fast.

Foods to gain weight fast

Best way to gain weight is to increase your calorie intake, choose foods that are higher in calories. Food items like potato chips, soft drinks, ramen noodles, frozen pizzas, macaroni and cheese mixes and other boxed meal mixes tend to be high in calories, but not very nutritious. Instead of junk foods, try to have high-calorie protein based foods that are good for you.

Breakfast

• Toast with plenty of butter
• Dried fruits and nuts
• Omelet with cheese and vegetables
• Milk or orange juice as beverages

Lunch or Dinner

• Vegetables such as potatoes and corn. Increase intake of green and colorful vegetables
• Rice
• Fresh fish, poultry, eggs, or lean meat for protein. Extra Dal or Lentils
• Add powdered milk to a creamed soup
• Legumes, such as black beans
• Whole-grain pasta with extra cheese

Snacks

• Dried fruits
• Apple slices with peanut butter
• Nuts and seeds
• 100% fruit juice
• Peanut butter, powdered milk, or protein powder added to a fruit milk shake
• Whole-grain crackers with cheese slices