Weight loss is widely discussed. This is partly owing to the sharp increase in the rates of obesity and partly due to the social obsession with a slim and trimmed body. Regardless of the obsession though, it is healthy to maintain an ideal weight.
Optimal weight digits promote health well-being including good cardiovascular health as well as a slashed risk of numerous ailments. Therefore, you need to make sure that you maintain a healthy weight that is neither on the heavier side nor on the lighter side. Both of these come with negative health consequences.
For instance, obesity is linked to an increased risk of developing diabetes type II. It also comes in the company of numerous cardiovascular health concerns. On the other hand, under-weight is linked with early death. A study found out that underweight multiplies the risk of early death in men by 140% and in women by 100%.
Another study also confirms this. It points out that obesity correlates with 50% of a risk of early death. However, it indicates that underweight can be even worse for health. Therefore, a healthy weight is essential.
Common reasons for underweight
You can be underweight for a number of reasons. These include a plethora of medical condition. Some of these include:
-Thyroid problems: An overactive thyroid related to an increase in metabolism. This, in turn, encourages unhealthy weight loss.
-Diabetes: Uncontrolled diabetes mainly type 1 is associated with severe weight reduction.
-Cancer: Malignant tumors often correlate with burning significant amounts of calories. This can lead to weight loss.
-Eating disorder: Eating disorders that are linked to low weight entail anorexia nervosa, which is a serious psychiatric disorder that discourages a person from eating.
-Infections: Some infections can result in weight loss. Some of these are tuberculosis, parasites, and AIDS/HIV.
-Celiac disease: This is a severe type of gluten intolerance that culminates in a decline in weight.
High-calorie foods that help you gain weight
If you tend to be under-weight, you need to work on adding on some pounds. A simple and easy way is to eat high-calorie foods that boost your energy levels, help build lean muscle mass, balance hormones, and increase your bone density. Such foods also add a slim layer of subcutaneous fat to your skin.
Here is a list of these high-calorie foods that can help you packs the additional pounds:
Eggs are a powerhouse of nutrients. The egg yolk contains proteins, which assist in building muscle mass. It also consists of fat and water-soluble vitamins such as vitamin A, B, C, D, E, and K. Eggs help enhance cell function, regulate balanced hormonal levels, and amp up bone density. You can eat two eggs in a day. Do not cross eating more than 4-5 eggs in a week.
Milk has been applauded as a muscle builder and item that helps put pounds for a long time now. It provides nutritional balance as it is packed with fats, proteins, and carbs. It is also a potent source of minerals and vitamins including calcium. Research indicates that milk can help you build muscles when paired together with weight lifting. Add a glass or two of milk in your diet. You can also have it before or after a workout session.
- Lean red meat
You can also include some lean red meat to your meals if you plan to add some weight. Steak is a good source of iron and protein. Ensure that you have fatty cuts of steak where you get marbled meat. Such cuts offer more calories. Just a bit of a heads up though, red meat boasts high content of cholesterol too. So, professionals don’t suggest it as a healthy part of your diet for more than few times weekly. What you can do is have lean red meat but in limited amounts and pair its intake with other healthy diet items.
- Chicken breast
This food item is a rich source of lean proteins that aid in building strong muscles. Since your main aim is to pack some pounds, you can consume it along with the skin. There are numerous ways to eat chicken breasts with a wide variety of recipes. Eat this item daily or on alternate days.
This fruit is an item that is high-calorie and studies hold its stamina-boosting properties akin to sports drinks. Bananas are enriched with potassium, healthy fats, protein, vitamin A, C, and folate, and fiber. Having bananas on a regular note will boost your energy levels, enhance your stamina, and strengthen bones too. For a power-packed breakfast, you can have bananas with nuts and milk. You can also prepare a smoothie with these ingredients and have it before hitting the gym.
Cereals and bread are good sources of complex carbohydrates. These provide energy for bodily activities. In contrast, bagels are extra calorie-dense foods to add to your diet for weight gain. A slice of bread provides roughly 70 calories. On the flip side, 3-inches bagel offers more than 150 calories. You can add more to your weight digits by pairing your bagel with cream cheese and fruit spread. Whole grain bagels can also help improve your fiber intake, which is good for smooth digestion.
- Dried fruit
Dried fruits are sources of quick incline in your calorie count. All you have to is to have a handful of dried fruits, whether two or a variety of types. Dried fruits have a lesser volume as compared with their fresh cousins. This means that a half-cup of these provide more calories than the fresh fruits. A case in point is a cup of raisins that provides 200 calories. Relative to this, one cup of fresh grapes provides only 60 calories. You can also add cranberries, apricots, and other dried berries as part of your high-calorie diet.
This is a yummy addition to high-calorie foods due to its calorie-dense carbohydrate composition. So, pasta can serve as a healthy and high-calorie base for your meals. For instance, a cup of cooked spaghetti contains 220 calories. You can top your mean with marinara sauce, which is rich in lycopene along with a quarter cup of cheese for calcium and more calories.
Rice is another good calorie dense to eat. It is rich in both carbs and calories, which provides significant amounts of energy along with more pounds. Moreover, it’s an inexpensive option of gaining weight. Just 100 grams of rice provides 130 calories. Rice is also a digestible grain, which means that there are no gluten issues concerning it.
These are excellent sources of monounsaturated fatty acids, fiber, potassium, and vitamin K. A single avocado provides 200 calories so that it is another food item to include as part of your weight gaining regime. Simply add slices of avocado to your sandwich. Consuming avocado daily also corresponds to improved immunity and yields a glowing skin.
This is another excellent source of energy and calories. You can make a granola bar at home too. All you have to do is combine dry whole grain cereals, dried fruits, seeds, and nuts. Store this in an airtight container and have it for breakfast. For diversity in calories and flavors, add peanut butter chips and chocolate chunks to your granola.
Tuna provides essential proteins that are healthy and contain essential oils that are crucial for the smooth functioning of your body. It’s also simple to prepare if you get it in its canned form. It also serves as good side food for your main course. Seafood is generally considered healthy too for its rich composition of omega-3 fatty acids.
Nuts are other amazing means for weight gain. These provide a substantial increase in energy levels. Nuts also fall among the healthiest calorie dense food choices. For example, 100 grams of macadamia nuts provide 700 calories. These are also powerful sources of fiber and calcium. They are a little on the expensive though.
This is an excellent supplement food for putting on weight. Cheese is rich in calcium and calories. It is also a good source of protein for all the people who are vegetarians and it is easy to add cheese to plenty of dishes as well. It is a fatty food so it is best to eat it in moderation. A 100 gram serving of cheddar cheese, for instance, provides 400 calories. It also provides the recommended daily amount of saturated fats.
- Dark chocolate
Dark chocolate also earns a strong reputation among foods that boast high calories and helps put on some weight. It is packed with antidepressants and antioxidants that help curtail low mood and inflammation, respectively. You can add dark chocolates to your protein shakes, milk, biscuit sandwiches, and smoothies. Dark chocolates are energy-dense. Each a 100-gram bar offers 600 calories. On top of that, it contains micronutrients that promote health wellness. These include magnesium and fiber.