A body mass index (BMI) of less than 18.5 is often considered underweight.. There are various ways to treat underweight, diet is one of them.. A diet to gain weight does not only include choosing nutritious and high-calorie foods.. It also relates to lifestyle and eating habits.

If you also suffer from underweight and are looking for healthy ways to gain weight, stay with us until the end of this article from GCORP LLC health magazine.... In this article, we will review the best ways to gain weight and provide you with a free diet sample.

The best diet for weight gain; What foods should we eat?

To treat weight loss, you should try to increase your calorie intake....You can do this by eating small, frequent meals....Adding certain foods to your diet will help you get enough calories and nutrients....These foods include:

• Homemade Smoothies: By preparing homemade smoothies, you can have complete control over the ingredients of your drink and use it to increase your daily calorie intake. High-calorie smoothies often contain whey protein, nuts, nut butters, bananas, pineapple, etc.
• Dairy: Dairy products have a lot of protein and calcium.... You can use them with food, as a snack or before and after exercise.
• Rice:Rice is relatively high in calories and has a lot of carbohydrates. The consumption of this food depends on individual needs, physical activity level and desired weight.. Every five spoons of cooked rice adds approximately 80 calories to the diet.
• Nuts and Nut Butter: Since nuts are a good source of fat, you get a lot of calories from eating a small amount of them. You can also add nut butter to a variety of foods like bread, crackers, apples, bananas, and smoothies for a high-calorie snack.
• Red meat:Red meat is one of the best foods for building muscle. Consuming this food is especially useful when it is combined with resistance training.
• Potatoes and complex carbohydrates: Eating potatoes, corn, squash, oats, quinoa, and legumes is a cost-effective way to increase your daily calorie intake.
• Fish: Salmon and other fatty fish are good sources of protein and omega-3 fatty acids...help in weight gain and muscle building.
• Dried fruits:Dried fruits are a good source of calories, antioxidants and various micronutrients... You can eat them alone or with nuts and Greek yogurt.
• Wholemeal bread: Wholemeal bread is rich in carbohydrates and when combined with protein sources such as meat, eggs and cheese, it forms a high-calorie and healthy meal.

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Consumption of protein supplements, including whey protein, is a common strategy for athletes and bodybuilders who want to gain weight while building muscle. If you exercise, you can use these products before and after exercise or throughout the day.

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Diet for women to gain weight during pregnancy

Most women should gain 11 to 16 kg during pregnancy. Otherwise, problems may arise for the health of the mother and the baby... The amount of weight gain in the first trimester of pregnancy is 1 to 2 kg and during the rest of the pregnancy half a kilogram per week... Overweight or obese women need less weight gain; while thin women should gain more weight.

A weight gain program for thin women during pregnancy includes a balanced, nutrient-dense diet. These women are usually advised to:

• Use healthy and high-calorie snacks such as nuts and dried fruits.
Spread peanut butter on toast, crackers, apples, bananas or celery. One tablespoon (16 grams) of peanut butter has about 100 calories and 3.5 grams of protein.
• Consult with your doctor about taking special supplements during pregnancy and other food supplements.

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Diet is vital for weight gain and fetal growth. Protein-rich foods such as low-fat meat, chicken, fish, and eggs help the fetus grow during pregnancy. Most pregnant women need 71 grams of protein per day.

Diet for children's weight gain

Children need calories and nutrients to grow. Fortunately, you can encourage your child to eat healthy, high-calorie foods by making a few simple changes in their diet:

• Include starchy foods such as potatoes, bread or rice in your child's meals.
• Increase the child's calorie intake with healthy fats.
• Give your child high-calorie drinks such as milkshakes or smoothies between meals.
• Have snacks available for when baby gets hungry between meals...you can try yogurt, bread, and small sandwiches.
• Introduce new foods to the child gradually.... This will make your child get used to eating them more easily.
• Do not use unhealthy foods such as cakes, chips, etc. to gain weight.
• Don't give your child drinks and snacks immediately before meals..... because they will fill his stomach and prevent him from consuming main meals.
• Don't stop exercising.... Physical activity helps your baby have stronger bones and muscles. It may also increase his appetite.

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Diet for weight gain in bodybuilding

A diet for weight gain and muscle building should be designed to help provide the calories and nutrients your body needs....to gain weight, you need to consume more calories than your daily calorie intake....this should be done primarily by eating the following:

• Protein: types of meat, eggs, dairy products and legumes are the most important elements of the muscle-building diet and help rebuild and grow muscle tissues.
• Healthy carbohydrates: Carbohydrates, including whole grains, potatoes and fruits, are the main source of energy for the body and help to increase weight and provide the energy needed by athletes.
• Healthy fats: Healthy fats play an important role in providing energy and absorbing vitamins.... These macronutrients are abundantly found in olive oil, avocados, nuts, seeds and fatty fish (such as salmon).

Learn more: Eliminate bread and rice from your diet

Also, if you exercise:

• Have a varied diet.
• Eat five to six small meals instead of three large meals.
• Use high-calorie and high-protein drinks.
• Get enough sleep.

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Sample meal plan to gain weight for free

There are many reasons for gaining weight....you may be recovering from an illness or you want to work on building muscle....whatever your reason, you need to make healthy food choices to reach your goal... For this reason, we provide you with a weight gain diet plan that you can use as a guide:

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Being overweight, aging, not having a healthy diet, and illness are some examples of these things... If you suddenly lose weight, see a doctor as soon as possible to find out the cause... Also, get help from a nutritionist to get the right diet.

For consultation with a nutritionist or other doctors, you can visit the website GCORP LLC and consult the best expert doctors including nutritionist online... GCORP LLC also allows you to choose a face-to-face consultation with a nutritionist through the online appointment system. Nutritionist.

Frequently Asked Questions

Sources: medlineplus, nhs, healthline