Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health. Conversely, over 25 is considered overweight and over 30 is considered obese. Use BMI Calculator to find your BMI index.
How to gain?
If you want gain weight, it is important it should be done in right manner. By eating the junk food and lots sugary food, you will surely gain weight but it will unhealthy with huge chances of disease and brings lots of fat on you.
How much calories are needed?
If you want to gain weight then you have to eat in calories surplus diet means you need to eat more than your body needs. But before eating calories surplus, you need to find out your calories need by using the Calorie Calculator.
If you want to gain slowly and steadily then you have to eat 300-500 calories surplus more than you burn the calories each day. If you want to gain weight fast then you have to eat 700-1000 calories surplus more than you burn in each day. But if you eat that too much calories to gain weight fast then you will add fat with it.
Eat lots of protein
Protein is the single most important nutrient for gaining muscle. if you eat a calorie surplus diet with lots of protein then you will gain muscle instead of fat while gaining the weight. Aim for 1.5- 2.2 grams of protein per kilogram. High protein foods include eggs, chicken-breast, dairy products, fish, soya products, lentils and legumes.
Eat plenty of carbs and healthy fats
To gain the weight you have to eat plenty of carbs and fats along with protein. Try to eat more than 3 meals a day and distribute the calories according to it. Eat lots of calorie dense food such as sweet potato, peanuts, whole wheat grains. If you are reluctant to eat the food, try to have a smoothie instead of solid meals. They are good replacement of food and they are easily digested by your body. Eat fiber rich food also such as green vegetables, salad. It will help in digestion. Along with this drink lots of water. Keep your body hydrated always. Drink around 3-4 liters of water daily, it will help to transport the food nutrients to all parts of the body.
Do exercise like body weight exercise or resistance training that will add plus point in your gaining weight and take rest properly.
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