What can cause underweight
Not only genes and heredity. Sometimes this is a very specific disease that a person does not suspect.
Eating disorders. This includes anorexia nervosa - a person’s intentional desire to minimize his weight.
Thyroid problems. Hyperthyroidism - hyperfunction of the thyroid gland - can lead to unhealthy weight loss.
Celiac disease, also known as gluten enteropathy, is an acute form of gluten intolerance.
Type 1 diabetes.
Cancer.
Infections
The above problems will not go away by themselves, and self-medication will do even more harm. Therefore, the first and main advice for a person suffering from a lack of body weight is to visit a doctor, especially if signs of weight loss have appeared from a certain point in time and have not been bothered before.
The right approach to food
Probably more? This is the surest way, but thoughtlessly pour in sweet drinks, absorbing kilograms of pasties with pasties - this is a guaranteed undermining of health. Outwardly healthy people, without deviations in weight, get terrible diagnoses, which are usually satellites of severe forms of obesity. All because of bad food.
The thesis “there is more” needs to be specified. "Eat more healthy foods." That's better.
Do not overclock too much. After some time, you will notice that the body mass chart slowly but surely went up. So you’ve got a calorie surplus. Now you need to go to the calorie calculator and find out the numerical value of the daily calorie rate at which your body began to gain weight. Just add up the calories of everything eaten per day. Based on these data, you can freely change your diet, focusing on the total calorie content.
If the growth of the mass has not stopped, then there is no sense in continuing to increase the calorie content greatly. A surplus of 300-500 kcal is enough for a slow confident mass gain. With an excess of 700–1000 kcal, you will recover much faster.
At this stage, it is much more important to convince yourself that in the future, this approach to nutrition will become the norm for you. In fact, you have to change your attitude to food for the rest of your life. Psychologically, this is difficult, but without turning a new approach to food into a habit, all that is achieved will inevitably be lost.
Protein
Protein is the most important nutrient. Building material for your body and muscles in particular. No matter how you experiment with the menu, it is important to follow the protein norm. Unfortunately, protein is not only the most needed, but also very satisfying. With an increase in protein in the diet, it will be more difficult for you to fulfill the calorie norm, but there is no alternative way to achieve the desired result.
When gaining weight, your daily protein intake will be like that of athletes - from 1.5 to 2.2 grams per kilogram of body weight.
Protein-rich foods are always the most expensive but delicious. Meat, fish, eggs, milk, legumes, nuts. Here are your best friends. There is one hack that makes it easier to bring the daily protein norm to the desired value. This is a quality sports nutrition. It is also expensive, but whey or multicomponent protein between meals and casein before bedtime will give a very good bonus. In any case, you will come to a sports meal when you start playing sports, but you can get acquainted with this interesting world a little earlier.
Carbohydrates, fats, number of meals
Do not limit yourself to anything. A nice feature of mass gain is complete freedom in choosing food, if only it would be healthy. Do not listen to crazy people talking about the dangers of animal fat. We are omnivores, we need all the fats - both animal and vegetable. And complex carbohydrates. A lot of complex carbohydrates.
Try to bring your diet to 4 grams of complex carbohydrates per kilogram of body weight per day. Difficult, but real. In addition, a deliciously cooked porridge is very cool.
You need to make friends with cereals, pasta, potatoes and bread.
And here, too, there is a sports hack - gainers. Much has been written about them on specialized sites.
With meals, everything is very simple. The more often, the better. At least three full meals per day with high-calorie snacks in between.
High-calorie foods and supplements
With insufficient appetite, you will begin to look for the most high-calorie foods. There is a risk of going down to fast food. In fact, there are alternatives. Much more high-calorie and very useful.
High-calorie is called food with a maximum ratio of energy value and mass / volume. Such food takes up little space in the stomach, it is easier to eat.
Nuts (almonds, walnuts, peanuts).
Dried fruits.
Fatty dairy products.
Vegetable oil (olive and avocado oil).
Cereals.
Fat meat.
Potatoes.
Dark chocolate.
Avocado.
Peanut butter.
IN SHORT YOU HAVE TO BE IN CALORIE SURPLUS IN ORER TO GAIN WEIGHT.
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