Body weight is something which is a matter of concern not only for overweight people but also for the underweight people.
A lean and malnutritioned body is a sign that your body needs some "extra" care.
So, who falls in the underweight category? Anyone who is 15% to 20% below the normal weight for that particular age and height parameters is classified as being underweight.
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You are underweight if your body weight falls to 50 kg or even 47 kg. As per experts, an average woman between the ages of 25 and 50 years, with a height of about 1.63 metres, should weigh approximately 59 kg if she is not underweight.
For a man aged 25 to 50 years, with an average height of 1.76 metres, a normal body weight would be 71 kg. If the weight reduces to 60 kg or even 57 kg, then the man is said to be underweight.
Being underweight can be caused by a variety of factors, some of which are physical such as a bad dose of flu, accompanied by a high temperature, hyperthyroidism, cancer, tuberculosis, diabetes (in certain cases) and HIV/Aids.
While others include psychological factors such as depression-related loss of appetite and anorexia and bulimia. Sometimes, medication and enzyme deficiency can also cause weight loss.
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Medical treatment of these illnesses after consultation with a doctor along with an appropriate diet can assist with weight gain.
Weight gain is not achieved by eating junk food. Rather, a diet plan with essential nutrients should be followed to help you gain weight. Let us have a look at the foods that will help increase your body weight in a healthy way:
1) Add Carbohydrates To Your Diet:
Cereals like wheat, rice, pasta, potatoes, oats, granola, etc, can provide you with the essential amount of carbohydrates that help you gain weight and stay healthy.
2) Increase Your Calorie Intake:
Eat raisins and nuts like peanuts, pistachios, etc, which are high in calories and are good sources of protein, vitamin E and monosaturated fats. As an alternative, you can also have fat-free pretzels to boost calories.
3) "Feast on" Fruits:
Fruits like bananas, apples, oranges, grapes, or other fresh fruits contain essential vitamins, like vitamin B6, which help in weight gain.
4) Consume Vegetables:
Starchy vegetables such as potatoes, peas, corn, carrots, winter squash and beets should be consumed, as they have more calories than watery vegetables like broccoli, cauliflower, green beans and cucumbers.
5) Boost Your Energy With Beverages:
Quench your thirst with fruit juices and nectars, low-fat milkshakes, fruit smoothies, etc. These are nutritious and healthy, unlike beverages like soft drinks, coffee, tea, etc.
6) Take Protein-rich Foods:
Protein helps in building muscles, thereby increasing strength in your body. Some protein-rich foods are skinless chicken, cottage cheese, eggs, tuna, fish, etc.
7) Spice Up Your Food:
Using plenty of spices, sauces and condiments can also help you gain body weight. These spices are filling and can make your food tasty, therefore, increasing your appetite.
However, over consumption should be avoided, as the important thing to be kept in mind here is that, all edible items should be consumed in moderation, so as to maintain a proper balance in your body.
8) Include Fat-containing Foods:
Dairy products, fish and meat are essential weight-gaining foods that you can include to put on a few pounds to get that attractive look.
If you are malnutritioned, follow the aforementioned diet plan to gain both weight and confidence. Happy healthy eating!!