INTRODUCTION:
In a world where weight loss is highly discussed and so are the different issues that are accompanied by obesity and excessive weight gain, a very important topic of weight gain is skipped. Weight gain is a very serious issue, just like weight loss is. However, a person who needs help with it, hesitates and is shy in discussing the problem mainly because people think that weight gain is not so important. Obviously, who would want to gain weight? This is because people focus on how they should look on the outside. Thin has become a status symbol of beauty and people do not realize how and what an underweight person has to go through especially in the matter of health. There are numerous health issues that such a person has to face and many of those have been mentioned below.
In order to modify your body to its ideal condition, you have to follow a lot of processes. Weight gain is a very slow and difficult process just like weight loss is. Basically, an underweight person lacks all the essential things that his or her body needs. All the essential vitamins, nutrients and the goodness of foods that the person needs to lead a happy and healthy life, are missing from their bodies. Hence, they face numerous different diseases and in short, illnesses are the outcome. So the importance of knowing and maintaining the healthy weight range cannot be neglected. To check your health conditions regularly use health calculators.
The purpose of a person, must not be to become stick thin and look extremely thin, they must consider health in all of this because only a healthy body can make it through the end. And that can be done only if one has the right figure of weight. So before starting up the process, one must estimate and calculate what their healthy weight range is as it varies not just with age but also with height and gender and therefore, it is different from different people. So knowing your healthy weight and then working for the balance of your weight is a much more sensible and practical approach rather than doing things without any awareness.
ILLNESSES OR HEALTH ISSUES THAT AN UNDERWEIGHT PERSON HAS TO FACE:
There are a number of different health issues that an underweight person has to go through. This might come to you as a shocker. Basically, an underweight person has a lot of deficiencies due to a poor diet. So, all the different diseases that they have to face, basically concern the deficiencies or are due to them. Some of these are listed below.
1- Anemia.
Obviously, you do not get the proper diet that means you are iron deficit. Anemia is very common now a days among people and many kids have to go through this. Anemia also results in poor focusing of the child at school and other educational institutes.
2- Pregnancy complications and delivery difficulties.
Pregnancy is a very complex method and your body needs a lot of strength for it. You have to maintain a healthy body, not only for your own self but also for the sake of your little one.
3- Vitamin deficiencies.
You do not know how immensely important, vitamins are for your body. And you have to get a vitamin rich diet to maintain a healthy life style.
20 FOOD PLANS FOR WEIGHT GAIN:
When selecting the food plans that you need for the process of weight gain, you must go for the ones that are mineral, vitamin, calorie and carbohydrate rich because for gaining fat and getting a healthy body, these are all a must and you do need them in excess.
1- Sea food.
If you are a sea food lover and you intend on gaining weight then you must go for your fishes such as salmon which is an oily fish. Salmon is rich in Omega-3 fatty acids which are very healthy and essential for the body. It will help you gain weight and calories. Also, fish contains a high content of proteins and carbs and yes, all the healthy fatty acids as mentioned above.
2- Fruits.
For the maintenance of a healthy weight, you must not skip fruits from your diet. Avocado, bananas, apples and etc. are all known to be the home of carbohydrates, and proteins. These yummy treats even help you in many other ways apart from weight gain. Fruits help in making your hair healthier, your skin glower, and you look much happier and content with life. so all the extra benefits with weight gain, what else do you need?
3- Dry fruits.
Oh and lets not skip how dry fruits can help. Dry fruits are saturated with sugar and hence they are not helpful when it comes to the purpose of weight loss. But definitely for weight gain. Dry fruits make a yummy treat for the purpose and provide you with a lot of minerals and good fatty acids.
4- Wholegrain and oats.
If you need a synonym of carbohydrates, then you have oats and wholegrain. These are a home to carbohydrate. They can help you gain weight in a very healthy manner. However, one must avoid processed food and go for the natural ones because artificial things do not have any goodness in them.
5- Cheese.
Coming to dairy products, you can use this yummy treat in so many different ways. Either slice your cheese and use it in your sandwich or either shred it and add taste to your boring meals. Or if you don’t like the idea, then melt it and eat it with your pasta or go for baked pasta. Cheese is known to be fattening and will help you gain weight in no time.
6- Milk.
Okay, did your grandmother ever tell you of how important a glass of milk before bed was? Well, she was kind of right. Milk provides you with calcium, proteins and etc. it helps in making your bones stronger. You can go for milk shakes for extra goodness. Chocolate milk shakes, banana milk shakes and etc. all are very helpful.
Milk also has lactic acid in it.
7- Dark chocolate.
Before starting with dark chocolate, know that it has round about 600 calories per bar. The numerous health benefits that dark chocolate brings cannot be neglected. Dark chocolate is your heart’s best friend. It is very good for the lowering of blood pressure. You can eat one bar of this yummy treat and keep yourself healthy.
8- Smoothies.
if you are a smoothie lover, then you are at the right place. Chocolate smoothie, vanilla smoothie, or a fruit smoothie, go for which ever you like and see the progress in your weight gain journey. Smoothies are immensely healthy for you.
9- Whole yogurt.
Well, here comes another dairy product.
Yogurt is a very yummy treat. You can go for flavored yogurts or even make your own fruit flavored yogurt to spice things up and to add taste to them.
10- Potato.
Potato is known as a storage house of starch. There are so many different ways in which potatoes can be eaten. You can go for boiled potatoes, or mashed ones with your melted cheese to add extra goodness and a lot of flavor to it.
11- Cereal bars.
Well if you are office going, and have a very busy and consumed up routine, then cereal bars are what you must go to. Cereal bars are extremely healthy. You can choose the whole nut and grained one to get all the benefits of nuts and grains. These make an excellent snacks and are very tasteful. You can simply grab one and save your time especially if you do not have the time to sit and schedule your diets and make something for yourself. You can stay healthy with these cereal bars.
12- Whole grain.
Well whole grains have everything that you need for weight gain in a lot of moderation. You can even go for whole grain breads and to add some extra benefits and goodness to your diet, you can eat your whole grain bread with eggs and other things which will provide you with different nutrients. You can find the perfect match for the whole grain bread and that is a rich source of protein and that would make a very healthy diet for you.
13- Supplements.
Protein supplements, like whey proteins and turmeric supplements are the best friends of body builders and muscle gainers. Supplements can help you get what you need. However, all that you get in the form of supplements can be acquired naturally. You get the protein shakes in the form of powders and you can further make a shake with the help of this powder. However, the supplements are usually expensive especially if you are looking for the good quality ones and it is better to get the benefits naturally in the form of food if you are not willing to spend money on them.
14- Rice.
Rice are also very helpful. Being rich in carbohydrates, rice are known to provide you with about more than 180 calories on 43 grams. You can eat rich with your leafy green vegetables or even with your potatoes to spice things up and get a very healthy, yummy treat for yourself which will help you gain weight in like no time. You can make a known quantity of rice for your self and even make use of them and that will help you save a lot of time especially if you have a busy schedule and a consumed routine.
15- Meat.
Referring to meat and specifically ‘’red’’ meat is very healthy. Red meat helps you take in a lot of calories into your body. Also, it has countless carbs and Lucien, which helps the body add another layer of muscle, can be consumed into the body through the help of none other than red meat. Meat makes you feel filled and you cannot just for the purpose of weight gain without including meat and specifically red meat into your diet.
16- Leafy green vegetables.
The leafy green vegetables, like spinach and etc. are a rich source of fiber to the body. Spinach is known to provide your body with energy and usually the underweight bodies lack the energy. Therefore, vegetables like spinach, are very helpful to them.
Leafy green vegetables have countless other benefits which cannot be ignored. In short, not mentioning them into the diet for an underweight person is more like being unjust to them. This is how immensely important they are.
17- Peanut butter.
Oh do you know that your favorite peanut butter spread has more than 85 calories? You can use your peanut butter on your whole nut bread and make it look delicious as well as super healthy for yourself. Peanut butter has a high protein content in it. Or you can even make your own peanut butter biscuits or cookies.
18- Ice cream.
Now let’s first get to the ingredients present in the ice cream. Ice cream is basically made out of milk. In addition to milk, is saturated with high quantity of sugar. Coming towards the flavors, it can be fruit flavored, chocolate flavored and countless other ones which increase its goodness and multiply it by many times. Ice cream can just make the process a lot more fun and delicious and you will develop interest in eating.
19- Mayonnaise.
Mayonnaise are highly packed with calories. They help you gain weight. You can use mayonnaise topping in a low amount in things such as your burger, your French fries, or even when you decide on making club sandwiches. Mayonnaise can be an extra treat for you and can help you gain weight and make you feel healthy.
20- Pasta.
Pasta has an estimated amount of more than 300 calories. But imagine you mixing your pasta with many other ingredients such as vegetables, chicken and etc. all of these ingredients will not just add taste to your pasta but taking it from the health point of view, they will also provide you with all that your body desires and needs for the process of weight gain.
