The pain of being skinny or underweight is the one that only people who are suffering from it can imagine. This is because the stomach size of a ‘thin’ person is small and increasing appetite is a challenge. Secondly, even if the lean person has a proper appetite, where they indulge in every kind of foods possible, yet they are not able to gain weight. Other factors like genetics, medications, stress, chronic health problems, and mental health struggles like depression, anxiety, or an eating disorder, can all make putting on weight a physical and mental challenge.
1. Get a Complete Mental and Physical Checkup
A complete physical and psychological checkup is extremely important to kickstart a diet plan that keeps you nourished healthy and happy. Health issues like eating disorders, hyperthyroidism and some digestive issues like Crohn's disease can cause weight loss. If you are suffering from similar health issues, do not change your diets without a proper medical checkup.
2. Eat Smaller Meals Throughout the Day
You don’t have to eat your daily calorie requirement in three main meals. To avoid unhealthy snacking, divide your meals into five or six regular meals (spaced out throughout the day) that will be easier on your stomach and keep you feeling full.
3. Go Protein Rich
Proteins are the building blocks of our body and if your body starves of it, it will never be able to achieve its healthiest best. The protein content of around 1.2 grams to 1.5 grams per kilo bodyweight should be added. The best sources come from lentils, dals, beans, tofu, paneer, eggs, fish, meat, milk and milk products.
4. Healthy Snacking Between Meals
To avoid unhealthy snacking throughout the day, one needs to have healthier alternatives handy at all times. Few of the options can be
- Dried fruit.
- Nuts and nut butter.
- Veggie sticks with avocado hummus.
- Homemade granola bars with dried fruit or dark chocolate.
- Smoothie and shakes.
5. Eat Right Before Bed
Remember when we are on a journey to losing weight, we are advised to stop eating at least 3 hours before bedtime. Alternatively, to gain weight it’s imperative for lean people to eat at night. It's like rush hour for building muscle and lean tissue, so eating a healthy snack right before bed ensures a fresh supply of nutrients that are available to "go to work" inside the body.
The old phrase "you are what you eat" is absolutely true. Nutrients from food are literally the raw materials your body uses to construct new cells. A junk food-filled diet devoid of nutrients doesn't give your body much to work with. So eat healthily and eat nutritionally dense food so that you can gain weight without feeling unhealthy.