Sir I want to be fit and tall. I am very thin according to my age. What should I do please help me.
Ask Free Question
Hi lybrate-user, here are a few suggestions for you. 1. Add Nutrient-Dense Calories - When trying to increase your calorie intake, quality is actually more important than quantity. Turning to high-calorie junk or processed foods isn?t going to help you gain healthy weight. Instead, add nutrient-dense foods to your meals to increase your daily calorie intake and make you feel more energized. Adding nuts, seeds, raw cheese, and coconut or olive oil to your meals will add healthy calories while providing you with additional nutrients. 2. Eat Five Meals a Day - If you?re confused about how to gain weight fast, one of the most basic tips I can give you is to eat more often. Two to three meals a day isn?t going to cut it ? you really want to aim for about five meals a day. These meals should include high-quality protein, complex carbs (instead of refined carbohydrates) and healthy fats. Eating smaller meals throughout the day instead of larger meals less frequently will be easier on your digestive system and won?t leave you feeling bloated and sluggish. Plus, you can consume more calories without feeling like you?re stuffing your face. It may seem like a lot of eating at first, but your body will get used to it over time and begin to feel hungry when these meal times approach. You can also have a smoothie with your meal. Liquids aren?t as filling, so this is a great way to add more calories to your meal. 3. Add Healthy Snacks - Having healthy snacks between meals will increase your daily calorie count and get you the protein and carbs you need to stay energized and gain weight. Some great high-protein snacks include trail mix, veggies and hummus, probiotic yogurt with seeds, nuts and berries, hard-boiled eggs, and gluten-free crackers with peanut or almond butter. Even choosing fruit as a snack has shown to be associated with low anxiety and emotional distress, along with improved cognitive function and energy levels. All of these factors can help you gain weight in a healthy way. 4. Get Moving - You may think that you don?t need to exercise since you?re trying to gain weight and not lose it, but exercises like strength training, yoga and burst training will help you build muscle and gain healthy weight. To gain weight, you don?t want to put on fat that comes with health risks like high triglycerides and LDL cholesterol, high blood pressure, and insulin resistance. The best way to gain weight fast is to focus on gaining muscle, which requires physical activity at least five times per week. 5. Healthy fats: There are two types of healthy fats that will help you gain weight and muscle in a healthy manner. Omega-9 fatty acids are a type of unsaturated fats that are found in vegetables and animal fats. Omega-9 benefits include increased physical activity and the availability of more energy. Some of the best omega-9 sources include avocados, olive oil, almonds and macadamia nuts. Short-chain fatty acids from ghee, grass-fed butter and coconut oil will help you gain weight and muscle fast, and they aren?t stored in your body as fat. Omega-3 foods are also important, so eat plenty of egg yolks, walnuts, chia seeds, flaxseeds and wild-caught salmon. 6. Clean protein: When it comes to eating protein to gain healthy weight, take your body weight and eat that many grams of protein per day. So if you weigh 160 pounds, you want to eat about 160 grams of protein per day. Get these grams of protein from healthy sources, like grass-fed beef, wild-caught salmon, organic chicken and turkey, and whole eggs. High-quality protein powders can also help you meet your daily protein goals. I recommend using a high-quality whey protein or bone broth protein powder. Hope this helps. Good Luck. Â
Take help from the best doctors
Ask a free question
Get FREE multiple opinions from Doctors