There are more than 30 crore people across the country who are underweight. There can be different reasons for this. If you are underweight, then there are some food items which you can include in your diet to get rid of this problem.
These days, being overweight has become a big problem for people. Not getting time to exercise or eat anything in the busy routine is one of the major reasons for this. But there is another problem, which is exactly the opposite. That is the problem of underweight. But it is not so difficult to get rid of it. Here we will give you 10 such foods (Foods to gain weight We are telling you which can help you in gaining weight.
More than 30 crore people are underweight
46 percent of the country in 2008 population Was struggling with this problem. This number definitely decreased in 2022 but even then there were more than 20 percent people who were underweight. You can understand it like this that there are more than 30 crore people across the country who are struggling with the problem of underweight. There can be different reasons for this but some food items (Foods to gain weight There are such things which we can include in our diet to get rid of this problem. Today we will learn about those things with the help of experts.
What to eat to gain weight? (What to eat for gaining weight)
According to Dr Neeti Sharma, Head Nutritionist at Maringo Asia Hospital Gurgaon, there are many such foods (Foods to gain weight Which can be eaten to increase weight. We just have to take care that what we eat does not contain bad fats which can cause diseases in our body. Rather, they should be filled with proteins and good fats.
1. Walnuts and Nuts
Healthy fats and proteins are found in good quantities in walnuts, almonds, cashews and pistachios. These help in increasing weight. Antioxidants present in nuts and vitamins E also support metabolism. By eating 10-15 nuts a day, both weight and metabolism problems can be overcome.
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2. Avocado
Avocados contain high amounts of healthy monounsaturated fats that not only help in weight gain but also improve metabolism. It also contains fiber and potassium in abundance, which maintain the energy of the body. You can also eat it by adding it to salad or smoothie.
3. Legumes
Pulses like lentils, gram, moong, soybean are good sources of protein and carbohydrates. These help in building your muscles and keeping your metabolism healthy. They also contain more fiber which strengthens the digestive system. If you are eating these regularly, then there is no doubt that it will help you in increasing your weight.
4. Whole Grains
Products made with grains like brown rice, oats, barley and wheat can help you gain weight. The reason for this is the carbohydrates found in them. They also provide adequate energy to the body. Apart from this, these grains also contain good amount of fiber and Vitamin B which promote metabolism.
5. Cheese
Cheese contains good amounts of calories, protein, and fat which are essential elements for weight gain. This also maintains energy in the body. The thing can be used in many ways. You can use it anywhere, from vegetables to salads.
6. Meat (Meat Products)
Chicken, fish, turkey, and other lean meats are excellent sources of protein. Protein is necessary for building muscles and it also strengthens metabolism. Just keep in mind that meat should be chosen which has less fat.
7. Milk and Curd
Milk and curd contain sufficient amount of protein, calcium and fat which not only gives strength to the body but also strengthens the metabolism. Curd contains probiotics which also keep the digestive system healthy. If you want to gain weight, include milk and curd in your diet regularly.
8. Peanut Butter
Peanut butter contains a good amount of healthy fat and protein which is very suitable for weight gain. It also improves metabolism because it contains fiber and nutrients which provide energy to the body. If you are struggling with the problem of underweight, then mix one spoon peanut butter in bread or smoothie and eat it regularly.
9. Potato and Sweet Potato
Potatoes and sweet potatoes contain good amount of carbohydrates which can provide the necessary energy for the body. Both of these also keep your metabolism active. Eating boiled potatoes regularly can help you in increasing your weight.
10. Soup and Shakes
Banana shake is considered to be the best shake for weight gain. Apart from this, shakes made by mixing milk and many other fruits help in increasing weight. In these shakes you get protein, calories and many nutrients together.
If you want to gain weight, what not to eat (Foods to avoid to gain weight)
If you are struggling with the problem of underweight, then it is important to avoid some food items which do not help in increasing your weight and also cause harm to the body –
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Processed and Junk Food
Processed foods like burgers and pizzas contain calories but they fail in providing energy to the body. These do not provide any special benefit to your body and they slow down the metabolism, so different.
2. Soda and Sugary Drinks
Give up soda and sugary drinks today if you are looking to gain weight. These can increase the level of insulin in your body which will badly affect your body’s metabolism.
3. High fat andHigh Fat and High Sugar Desserts
Cakes, cookies, and other sweet desserts contain a lot of sugar and fat, which can lead to weight gain but also bring diseases to your body. Eating too much of these will slow down the metabolism and also lead to extra fat in the stomach.
4. Excessive Caffeine
Too much caffeine such as coffee or energy drinks is very harmful for your body. These things are also responsible for metabolic imbalance. Caffeine also generally kills appetite, which can prevent your dream of gaining weight from coming true.
5. Fast Food
Fast foods like noodles, pakodas and fried foods are not only capable of giving you much energy, apart from this they can also slow down your metabolism. These things also do not help in gaining weight.
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