Hi. I am 22 years old and about to turn 23 in weeks time. I have my undying problem on how to gain weight. I tried taking in Vitamins and also tried that with complete from A to Zinc but still didn't work for me. Some of them also produces allergy and pushed me to stop the intake. Can you provide me effective suggestions? Im tired of being so thin and want to be in normal built. I hope someone out there can help me with this. Your help will be so much appreciated. Thank you!
as far as vitamins are concerned, you only might want to take vitamin B complex supplement because it's proven to help in increasing appetite, so that way it indirectly might help you gain some weight.
Another thing is your diet. It's pretty obvious you want it to be rich in calories, but you need to try to keep these calories healthy, without junk food. One shortcut in increasing your protein intake are various protein powders and protein shakes, that you can combine with fresh fruit or vegetables so you get all the vitamins your body needs, as well,
Wish you all the best,
Thank you very much for this piece of advice. I'll be more willing to do what is really necessary to gain weight. God bless. :)
Focus on hefty foods.You don't have to exclusively eat high-fat foods to gain weight. Actually, you'll gain weight more steadily and safely if you adjust your diet slightly to include denser foods and extra condiments. Consider these options:
- Drinks — Try protein shakes, juices or whole milk. Avoid diet sodas.
- Breads — Hearty and dense breads, such as whole wheat, oat bran, pumpernickel and rye, are more nutritious than white bread. Cut thick slices and spread generously with peanut butter, jam, honey, hummus, or cream cheese.
- Vegetables — Look for starchy vegetables (potatoes, peas, corn, carrots, winter squash, beets). Avoid vegetables that are mostly water (broccoli, cauliflower, zucchini, green beans, cucumbers).
- Fruit — Choose dense fruit (bananas, pears, apples, pineapple, dried fruit) over watery fruit (oranges, peaches, plums, berries, watermelon).
- Soups — Go for hearty cream soups instead of broth-based soups. If you have trouble with edema or high blood pressure, you may want to avoid store-bought soups that are high in sodium.
- Added oils — When you're cooking, add a generous amount of oil to your food. The healthiest oils are unrefined (extra virgin) oils such as olive, coconut, canola, palm, and (of course) butter. Less healthy but still acceptable sources of oil are those high in omega-6 fatty acids (pro-inflammatory) such as safflower, sunflower, and peanut oils. Unhealthy oils that contain trans fats include shortening and soybean oil (aka vegetable oil).
- Spreads — Spreading delicious calorie-rich toppings on toast, crackers, pitas, and any other carbohydrate source is an excellent way to increase caloric intake. Some good high-calorie spreads are guacamole, olive oil, cream cheese, hummus, butter, nut butters, sour cream, cheese slices, and mayonnaise. For even more calories, mix these with shredded meats like chicken or fish.
- Supplements — Some nutritional supplements are designed specifically for weight gain. Investigate brands and products that are suggested for people suffering from illnesses that lead to weight loss, such as Crohn's disease or hyperthyroidism.