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Weight Gain Strategies for Underweight Individuals

Weight gain can be very challenging for those who are underweight. Being lean doesn’t necessarily mean that you are not in a healthy condition, but it can be real concern if you are underweight, because of poor nutrition or if you are a pregnant woman or have a specific medical condition or other health issues.

Hence, it is important that you consult a physician or a dietitian and plan the best ways of gain weight. Here are some weight gain strategies for underweight individuals.
Weight Gain Strategies

Eat frequently

You may easily feel full, if you are underweight. You should eat high-calorie foods at least five times in a day, instead of three big meals.

Include Nutrient-rich Foods

For a well-balanced healthy diet, you should choose foods such as whole-grain bread, cereal, pasta, fruits, vegetables, lean protein foods, low-fat dairy foods and seeds and nuts.

Nutritious Drinks

You should limit drinks such as diet soda, tea, coffee and other such low calorie drinks with little or no nutritional value. Have smoothies or shakes which are made with fresh fruits, low-fat milk or soy milk and add few ground flaxseeds. Some underweight individuals may be recommended to go for liquid meal substitution. You should take fluids 30 minutes prior to a meal or after it, to avoid feeling full before eating.

Consume Calorie-dense Snacks

Snack on dried fruits, nuts, avocados, peanut butter and cheese. You can have a jelly and peanut butter sandwich or a sandwich consisting of sliced vegetables, avocado and cheese or lean meat as a snack before bedtime.

Top it off

For increasing calories, start adding extras to the dishes such as low fat dried milk in stew, cheese in casserole and soups combined with scrambled eggs.

Healthy Treats

Eat healthy treats such as granola bars, bran muffins, fruit pies and yogurt, which also provide essential nutrients.


It is important that you workout regularly, especially weight training, to put on weight, by building your muscles.

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