There are numerous reasons why someone might desire to gain weight, ranging from addressing being naturally underweight due to genetics or a fast metabolism to a desire to build muscle mass. Being underweight can sometimes indicate poor nutrition or underlying health conditions. Regardless of the reason, gaining weight in a healthy and sustainable manner is crucial. This involves not only increasing calorie intake but also prioritizing nutrient-dense foods and adopting a healthy lifestyle that includes adequate sleep and stress reduction. This article outlines various strategies, backed by expert advice and research, to help you achieve your weight gain goals safely and effectively.
Understanding Underweight and Its Causes
Being underweight is generally defined as having a body mass index (BMI) less than 18.5 kg/m2. BMI is a measure of a person’s weight in relation to their height. A BMI between 18.5 to 24.9 kg/m2 is considered to be a ‘healthy weight range,’ while a BMI between 25 to 29.9 kg/m2 is considered overweight, and a BMI over 30 kg/m2 is considered obese.
It's important to note that BMI is not always synonymous with health, as it doesn't account for muscle mass and bone density. Some individuals may be classified as underweight according to their BMI but are otherwise healthy. Conversely, a BMI classified as overweight or obese doesn't necessarily indicate an unhealthy weight. Consulting a doctor or registered dietitian is recommended to determine an ideal weight for your specific circumstances.
Various factors can contribute to being underweight, including genetics. However, unintentional weight loss or being underweight may also stem from:
- Inadequate food intake due to poor appetite or early satiety.
- Increased nutritional demands due to acute or chronic illness.
- Hormonal imbalances, such as hyperthyroidism (overactive thyroid), Addison’s disease, or undiagnosed diabetes.
- Gastrointestinal issues like Crohn's disease, ulcerative colitis, or celiac disease.
- Loss of appetite and motivation to cook or eat.
- Difficulty with chewing and swallowing (dysphagia).
- Side effects of certain medications and treatments.
- Eating disorders, including anorexia nervosa, avoidant/restrictive food intake disorder (ARFID), and bulimia nervosa.
Individuals who have been critically ill may experience a reduced appetite due to altered brain signals or delayed stomach emptying.
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Health Consequences of Being Underweight
Being underweight can lead to malnutrition if the body doesn't receive adequate calories, protein, and other essential nutrients. Malnutrition can result in various health problems, including:
- Increased risk of illness and infection
- Delayed wound healing
- Low mood
- Reduced energy levels
- Increased risk of fractures
- Reduced muscle strength
- Reduced independence
Women of reproductive age who are underweight may experience irregular or missing periods and potential fertility issues.
Key Strategies for Healthy Weight Gain
Creating a Calorie Surplus
The cornerstone of weight gain is creating a calorie surplus, meaning consuming more calories than your body expends. To gain weight slowly and steadily, aim for a surplus of 300-500 calories per day. For faster weight gain, aim for 700-1,000 calories above your maintenance level.
Calorie calculators provide estimates, and individual needs may vary. Tracking your calorie intake for a few days or weeks can help you gauge your current consumption and adjust accordingly.
Prioritizing Protein Intake
Adequate protein intake is crucial for optimal growth, development, and overall health. A 2020 study demonstrated that increasing protein intake can help increase lean muscle mass. The Food and Drug Administration (FDA) recommends adults consume 50 grams (g) of protein daily, but individual needs may vary based on factors like age, sex, and medical history.
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Good sources of protein include:
- Meats
- Fish
- Eggs
- Dairy products
- Legumes
- Nuts
Protein supplements, such as whey protein, can be helpful if you struggle to meet your protein needs through diet alone. However, protein can also reduce hunger and appetite, making it harder to consume enough calories. Consult a doctor to determine if increasing your protein intake is appropriate for your weight gain goals.
Incorporating Healthy Carbohydrates
Carbohydrates (carbs) are a valuable source of calories and energy. Examples of healthy carbs include:
- Oats
- Quinoa
- Fruits (oranges, bananas, blueberries)
- Sweet potato
- Buckwheat
Carbs should constitute 45% to 65% of your daily calories.
Emphasizing Energy-Dense Foods
Energy-dense foods contain a high number of calories relative to their weight. Incorporating these foods can help you increase your calorie intake without feeling overly full. Examples of energy-dense foods include:
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- Nuts (almonds, walnuts, macadamia nuts, peanuts)
- Dried fruit (raisins, dates, prunes)
- High-fat dairy (whole milk, full-fat yogurt, cheese, cream)
- Fats and oils (extra virgin olive oil, avocado oil)
- Grains (oats, brown rice)
- Meat (chicken, beef, pork, lamb; fattier cuts)
- Tubers (potatoes, sweet potatoes, yams)
- Other energy-dense foods (dark chocolate, avocados, peanut butter, coconut milk, granola, trail mix)
Strategic Eating Habits
- Avoid drinking water before meals: This can fill your stomach and reduce your appetite.
- Consider weight gainer shakes: These shakes are high in protein, carbs, and calories and can be helpful if you have difficulty gaining weight.
- Use bigger plates: Larger plates can encourage you to eat more.
Additional Tips for Faster Weight Gain
- Avoid over-consuming vegetables and fruit: The fiber in these foods can promote fullness, potentially limiting your intake of energy-dense foods.
- Use spices, sauces, and condiments: These additions can enhance the flavor of your food and make it easier to eat more.
- Get quality sleep: Adequate sleep is essential for muscle growth.
- Avoid smoking: Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.
Resistance Training for Muscle Gain
To ensure that excess calories contribute to muscle growth rather than fat storage, incorporate a resistance training program. Resistance training, or strength training, involves bodyweight exercises and free weights. It leads to muscle hypertrophy, increasing muscle mass.
Combining protein supplementation with resistance training can further enhance lean body mass gains. A study found that protein supplementation during 6 weeks of resistance training increased lean mass growth by 27% in healthy adults.
If you're new to training, consider working with a qualified personal trainer or taking a class to learn proper form and technique. Consult a doctor if you have any skeletal problems or medical issues that may make exercising difficult.
Other Useful Tips
- Eat 'little and often': Aim for six smaller meals and snacks every 2-3 hours.
- Have small, nourishing snacks between meals: Oatcakes, cheese and crackers, bread sticks with guacamole, yogurt, egg custard, rice pudding, unsalted nuts, dried fruit, and plantain crisps are good options.
- Introduce nourishing drinks: Milky hot beverages, yogurt-based drinks like lassi, milkshakes, smoothies, malted hot drinks, and nourishing soups can boost your calorie intake.
- Make every mouthful count: Add gravy, sauces, spreads, nut butters, chopped or blended fruit, cream, oils, cheese, dried milk powder, condensed milk, and honey to your meals.
- Boost protein content: Include lean meat, fish, eggs, tofu, beans, pulses, cheese, and nuts in your meals to maintain muscle mass.
- Buy frozen meals or batch cook: This can be helpful when you don't feel like cooking.
- Eat in a relaxed environment: Minimize distractions to stimulate your appetite.
- Incorporate gentle physical activity: A short walk or chair yoga, as well as strength training with light weights, can help preserve lean muscle mass and improve appetite.
- Use visual cues: Thumb through a cookbook or food magazine before meals and eat with friends and family if possible.
Be mindful of any health conditions that may limit your fat and sugar intake and consult with your doctor and a registered dietitian about incorporating these into your diet.
Examples of High-Calorie Recipes and Snacks
- Fortified Milk: Mix 1 cup nonfat dry powdered milk with 1 quart whole milk. One cup provides 220 calories and 15 grams of protein.
- Strawberry/Banana Yogurt Shake: Combine 1/2 cup strawberries, 1/2 cup fortified milk, 1/2 cup plain yogurt, 1 tbsp. sugar, and 1/2 banana in a blender. Provides 330 calories.
- Chocolate Milk Shake: Combine 1/4 cup chocolate syrup, 1/2 cup nonfat dry powdered milk, 1 1/2 cups ice cream, and 1/2 cup fortified milk in a blender. One cup provides 415 calories and 15 grams of protein.
- Sherbet Shake: Blend 1 cup sherbet with 3/4 cup fortified milk. Provides 400 calories and 14 grams of protein.
- Creamy Rice Pudding: Combine 2 cups cooked rice, 2 tsp. margarine, 2 cups fortified milk, 1/2 tsp. cinnamon, and 1/2 cup sugar in a saucepan. Cook over medium heat until thickened.
When to Seek Professional Advice
If you have unintentionally lost a significant amount of weight within the last 3-6 months and notice signs like clothes becoming baggy, extreme tiredness, change of mood, and reduced physical performance, it's best to consult a doctor. They can conduct a thorough examination to identify any underlying issues contributing to weight loss and can refer you to a registered dietitian for personalized dietary advice.
Seek medical advice if you experience any other symptoms, such as missed periods, muscle weakness, or pain. If you have difficulties swallowing or chewing, consult a doctor for referral to a dietitian and speech and language therapist. If you suspect you may have an eating disorder, reach out to a trusted individual or a healthcare professional for support and guidance.