Underweight/malnutrition/Skinny people: Lets increase your weight!!

In the world, most people are having diseases like malnutrition. Like obesity underweight or malnutrition is also a common problem and mostly seen in children and adults. 

The main causes of the less weight problem are weaning foods (first and introduction of new foods to infants), were introduced late, family history of less weight, children eat less and play more, the economy is also an important factor in this disease. 

Sometimes people don't know what things will help them to overcome the disease. People are also not ready for change. But changing is the way for your health and become disease-free. 

Malnutrition is a condition in which you have to first identify in which category you come and according to that your diet should be the plan.

With the help of proper food consumption, you can always make the situation correct. And malnutrition is curable with proper food and the right lifestyle. 

This disease occurs when a person does not eat enough calories and protein. You can calculate with the help of the BMI formula where your body stands for. Here is the formula for BMI 

                    BMI = Weight (kg)/ Height2 (m)

After calculating BMI if your score lies below 18.5 then your underweight and the normal range of BMI is 18.5-24.9.  Here are some tips to improve your weight

- Include wheat grain, rice in your diet. They contain a high amount of carbohydrates and a really good way of food choice for gaining weight. 

These foods will provide energy to you so you can easily perform your work. You can make plenty of foods with these cereals like pizza, bread, chapati, pasta, kheer, laddo, and the list goes on. 

- Eat fruits like banana, sapota, guava, apple. These are carbohydrates dense fruits which will help you to gain weight easily.

Fruits will help your body to gain weight. and they will provide fiber so which will keep your stomach healthy. 

There are no restrictions for you, you can have or eat whatever fruit you like. But eating is important. If you don't have a habit of eating fruit then develop and you will see the magic yourself. 


 - Drink plenty of water (2-3 lit per day) so you will stay hydrated and drink 1 glass of water before 1/2 hour meal (Gastrointestinal track will be clear and the person will develop hunger). 

Drinking a good amount of water can also make you feel hungry. Many people don't think water can be helpful in weight gain, but researchers have proof drinking plenty of water can be helpful in your condition. 

- Try to include nuts like cashew nuts, dates, almonds, groundnut, pistachio, and include watermelon seeds and sesame seeds (they are the best source of protein and will give the body to build tissue). 

These all are optional but they really do help you gaining weight. You can eat whatever nut you like in amounts of 7-10 per day. If you find nuts costly then peanut/groundnut is the better option. As they are high in nutrients and the perfect replacement of costly nuts. 

- Include dairy products like milk, curd, buttermilk, cheese, panner. 

They are good sources of protein they will help your body to make strong and for muscle gain also. This kind of food is best. 

The availability of these foods in the market is wide and you can get them easily. You can make plenty of preparation from them. If you don't like milk, then go for their by-products. 

- Try smoothies with ingredients like groundnut, milk, jaggery with any fruit like banana, apple, sapota.

These are heavy and easily can make your stomach full of good nutrients. Homemade smoothies can be really helpful in weight gain. One smoothie in two days is enough. 

- Try to increase your meal frequency or increase the size of your meal (you can add some new foods with your meal or just increase the size of your foods). 

Sizes actually matter. Either you make your meal size more or you can change your utensils and you will see the difference. Try this technique and you will see the result on yourself. 

- Include daily exercise in your routine. When we do exercise, we need more energy. For more energy, we will need more food. 

This is how you can solve your problem like not feeling hungry. And not feeling hungry is the most common problem seen in skinny people. 


These are some tricks you might wanna try. Helpful, easy to follow. 

Stay healthy and stay safe. 

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