Whilst the majority of people need to watch their body weight to avoid obesity, those who are underweight and trying to get to a normal weight are often forgotten. Being underweight can be just as dangerous to health as being overweight and should be treated, especially in teenagers and children.

 

The quickest way to gain weight is by eating more calories. However, care should be taken to increase calories in a healthy way and not through an excess of fat.
Like weight loss, weight gain should also be gradual. A gain of one kilo per week is recommended, which is usually achieved by increasing your calorie intake by 500 calories per day. Regular, full meals are important for weight gain. If necessary, calories can be increased by adding a little more butter to bread or vegetables. An extra slice of cheese per meal also increases calorie intake.
If you want to gain weight, you should avoid low-calorie diet products altogether.

You can gradually increase the size of the portion. Start with an extra spoonful of breakfast cereal or another slice of toast for breakfast. Then add a small extra portion to lunch and dinner. After dinner, a dessert can be introduced, for example a yoghurt. The only thing you should avoid is increasing your calorie intake with unhealthy junk food and sweets. Although this will increase your weight, it will also increase your cholesterol levels.
We recommend 60 to 70% of carbohydrates, 10 to 15% of protein and a small amount of fat per meal.
You can get healthy fat from avocados and fish.

Muscle weighs more than fat. Teenagers in particular are often motivated by sport. Weightlifting is a good way to develop muscles and increase body weight. The entire body should be trained through daily exercises.

Muscles need protein to grow and develop. You can drink one protein-rich milkshake a day. Fitness shops sell milkshakes to increase body weight that are enriched with proteins, carbohydrates and calories.

Before going to bed, a healthy, filling snack helps to store energy in the body instead of using it up.