Are you underweight and looking for ways to gain weight in a healthy and nutritious way? Nutrihealthline deals with your underweight issues and offers a detailed eating plan to gain some pounds in no time.
How to deal with underweight issues?
First try knowing the causes of underweight and eliminate them. The causes of underweight may be due to underlying illnesses, medications or depression.
IF you do not suffer from physical illnesses, then the weight gain plans can be implemented energy on a daily basis, and you are likely to gain the required pounds.
All you have to do is eat every meal and have healthy snacks between meals. Alternatively, you can also opt for meal supplements like Ensure or Fresubin with fibre
Here is the High-energy diet Plan for the underweight people, which offers ample energy to help with weight gain.
Include these Foods in your daily diet
- 3-5 servings of Meat, fish, eggs and other protein rich foods around 90 to 150 grms
- 8-12 servings upto 6 cups starch a day of Bread and cereals
- 3-5 servings of fresh Fruit and vegetables
- 6 tablespoons of Fats and Oils
- 3 to 4 cups of 750 – 1000 ml Full-cream milk
- 1-2 servings of Desserts.
Here’s Menu for your Weight Gain Plan
A cup of coffee with full-cream milk with Sugar and Cream
Breakfast Choices for Gaining Weight
1 glass of Fresh orange juice or any fruit juice
A cup of Cereal; Add ½ cup of full-cream milk and 2 t of sugar or honey, or 1 tablespoon of raisins in cereal
Boiled egg or bacon or sausages
1-2 slices of Wholewheat toast or roll with butter and jam
1 cup of coffee or tea with full-cream milk or any Milky drink like Cappuccino made with ½ cup of full-cream milk and 2 tablespoons sugar
Half cup of Soup
Include Meat, fish or poultry (120 g portion)
Go for Sweet Potatoes or Rice Or Pasta
1/2 cup of cooked vegetables or ½ cup of salads with Dressing or mayonnaise
Finish off your lunch opting for a healthy Pudding
You can try different snacks along with a cup of tea with full-cream milk and 2 tablespoons of sugar.
Your snacks can include Sandwiches with peanut butter or other fillings, Cakes or biscuits
A glass of fresh fruit juice
1-2 eggs or 90 g portion of Meat or fish or cheese
Steamed Vegetables or salad with dressing
1/2 cup of cooked rice or pasta or potato
Include a ready-to eat puddings or 2 scoops of ice cream or a Beverage say 1 cup of full-cream milk
The diet plan mentioned provides approximately 3000 to 3500 cal a day, and 100 to 120 g of protein along with the other needed nutrients. Individuals who follow the mentioned Weight Gain Plan would pack 1 to 1.5 kgs per week.