Skinny people, how to gain weight?
Being thin or underweight can also cause many health problems. Increasing your meals, eating more fat, exercising regularly, getting enough sleep and reducing stress are effective ways to help thin people gain weight.
1. Causes of underweight
According to Dr. Nguyen Trong Hung, Head of the Department of Adult Nutrition Consultation and Examination, National Institute of Nutrition, a body mass index (BMI) below 18.5 is considered underweight or chronically lacking in energy.
There are many causes of being underweight, including:
- Due to genes:Some people have a naturally low BMI due to physical traits that run in their families.
- Metabolism:Metabolism is the process of converting food into energy for the body to function. People with a fast metabolism will burn calories faster than normal and may not gain much weight even when eating energy-rich foods.
- Regular physical activity:Athletes or people who participate in high levels of physical activity, such as runners, can burn a significant amount of calories resulting in low body weight.
- Have physical illness or chronic disease:Certain illnesses can cause frequent nausea, vomiting, and diarrhea, making it difficult to gain weight. Chronic illnesses such as cancer, thyroid disorders, diabetes, and other digestive conditions (Crohn's disease, ulcerative colitis) can reduce appetite, leading to malnutrition and low weight.
- Mental illness:Poor mental health such as depression, obsessive-compulsive disorder, eating disorders… can affect the ability to eat, possibly causing anorexia.
- Improper nutrition:Not providing enough energy, and/or not balancing energy-producing substances (protein, fat, carbohydrates) as well as not balancing non-energy-producing substances (vitamins and minerals...).
2. Measures to gain weight for thin people
- Increase calories:The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs. If you want to gain weight slowly and steadily, aim for 300-500 calories more than you burn each day. If you want to gain weight quickly, aim for about 700-1,000 more calories than you burn each day.
- Increase protein intake:Eating enough protein every day is essential for muscle growth along with other nutrients. The recommended amount of protein in the diet of a normal adult is 1-1.3g/kg body weight/day. For underweight people, it can be increased to 2g/kg body weight/day but not to exceed 3.5g/kg body weight/day.
Foods rich in protein include meat, fish, eggs, some dairy products, beans, nuts, and others. However, protein can also significantly reduce hunger and cravings, making it harder to get enough calories. Furthermore, eating too much protein can also increase your risk of heart disease.
-Increase carbs and fat:Eating foods rich in carbs and fats should be a top priority at every meal. To gain weight, you should eat at least three meals a day and make sure to include plenty of fats, carbs, and proteins.
-Increase intake of energy-rich foods:To gain weight, you should consume energy-dense foods because they contain more calories than their weight, helping to increase your calorie intake without dieting.
Some energy-dense foods that can help you gain weight include:Nuts (almonds, walnuts, macadamia nuts, and peanuts). Dried fruits (raisins, dates, prunes, and others). Full-fat dairy (whole milk, full-fat yogurt, cheese, and ice cream). Fats and oils (extra-virgin olive oil, avocado oil). Grains (oats, brown rice). Meat (chicken, beef, pork, and lamb; you can also choose fattier cuts of meat). Tubers (potatoes, sweet potatoes, and yams) and other energy-dense foods (dark chocolate, avocados, peanut butter, coconut milk)…
However, you should avoid eating too many vegetables and fruits if you want to gain weight, because the fiber in fruits and vegetables can make you feel full faster and leave no room in your stomach for energy-rich foods.
In addition, you should not drink water before meals, eat many small meals during the day, choose nutritious foods, get enough sleep, exercise regularly, especially strength training, can stimulate appetite, help you gain weight by building muscle. However, the time needed to gain weight is very different for each person.
