How can I eat more healthy calories

Gaining weight healthily: this is how it works!

Table of Contents

  1. The body mass index
  2. That's what our expert says
  3. Gaining weight healthily: It's not that difficult at all
  4. Less is more
  5. Cheese, meat and sugar
  6. Snacks for in between
  7. Drink the right thing
  8. to do sports
  9. The eye eats too
  10. Gaining weight healthily: it works with these foods
  11. Knowledge to take away

Gaining weight healthily: the body mass index

First of all: what does underweight actually mean? All people whose body mass index (BMI) is below 18.5 are considered underweight. From the age of 65 the lower limit increases to 22. The BMI can be calculated very easily. Simply divide your body weight in kilograms by your height in meters squared. Of course, the BMI is only a guideline. Even if the BMI is over 18.5, the desire can of course gain healthy weight wanting to exist.

If you are actually underweight, a doctor should clarify whether the underweight is due to a serious illness. If this can be ruled out, there are a few tricks to get a little more on your hips.

The body mass index provides a guideline value that can be used to assess whether it makes sense to gain weight in a healthy way.

That's what our expert says

The Hamburg specialist in general medicine specializes in preventive, nutritional and sports medicine. It supports people in avoiding or combating lifestyle-related illnesses through effective health and self-management.

"Gaining weight is easier than losing weight? That is easier said than done: Although pizza, cakes and chocolate are high in calories, they are still not recommended if you want to gain weight. Make sure you have an adequate supply of nutrients that you don't just eat Increase the amount, but also the calorie density. Plan two to three snacks in addition to the main meals, enrich your dishes with high-quality oils and nuts, replace white flour products with the wholemeal variant or spice up soups and sauces with a good dash of cream on."

  • Other recommended foods: Hazelnuts, corn, millet, cream quark, tuna, raspberries, broccoli, butter, whole wheat pasta, olives
  • Unfavorable foods: Ham, Franzbrötchen, French fries

Gaining weight healthily: It's not that difficult at all

The daily energy requirement varies for each person. However, there is an approximate guideline. For example, to gain a kilo in two weeks, the daily calorie requirement must be exceeded by 500 calories. But just stuffing greasy fast food in large quantities is of little use. The important thing is that you gain weight with healthy foods. People who want to gain weight healthily need foods that have a high energy density, such as carbohydrates, e.g. pasta, potatoes or rice.

fruit and vegetables

It is just as important that the food contains vitamins, minerals and trace elements. Fruit and vegetables are ideal for this. Although they are low in energy, they should be on the menu when “gaining weight”.

Healthy fats

High-quality fats are also important for underweight people who want to gain weight healthily. Enrich your dishes with high-quality vegetable oils (sunflower, rapeseed or olive oil). This also means that noodles “slide” better. Fish is also a great source of fat and is suitable for healthy weight gain. Cold water fish such as salmon, herring and mackerel in particular contain valuable omega-3 fatty acids. Herring in cream sauce is also allowed.

More ideas to gain weight

To add more calories to your meals, you can add cream to soups, for example. The muesli in the morning gets more content by adding creme fraiche. Feel free to fill your bread with plenty of bread. Cheese and ham taste great together.

Even so, you should pay attention to the quality of the food and only buy high quality products. Pasta with cream sauce is too monotonous and heavy for you? Gaining weight also works with salad. Simply enjoy your salad with tomatoes, artichokes, olives or cheese cubes in oil. Nuts and kernels as a salad topping also contribute to healthy energy enrichment.

Increase your weight with healthy foods that are high in energy density and healthy fats. When you gain weight healthily, pay attention to the variation in the menu and the quality of the food

Gaining weight healthily: less is more

If you try to eat twice as much at each meal, you won't last long. Because afterwards you will definitely feel "full" and tired. Therefore, it is better to eat five to six meals over the day instead of three large ones. This enables your stomach to cope better with the larger amounts of energy. The feeling of fullness is avoided.

Gaining weight healthily: cheese, meat and sugar

Just like with losing weight, the same applies to gaining weight: a healthy and balanced diet is important. Full fat products are better than light products. So you can enjoy cheese, yoghurt and cream. But moderation applies to meat and sausages. Animal fats are not necessarily healthy for our bodies. You should therefore avoid fatty salami, liver sausage and the like.

However, a good steak or a large piece of Sunday roast is allowed. Do you like it sweet? No problem, just like sweeteners, you should avoid pure granulated sugar. Honey and agave syrup are great and healthy sweetener alternatives.

If you are gaining weight healthily, you should avoid light products.

Gaining weight healthily: snacks for in between

While people who want to lose weight often have to do without, the following applies to people who want to gain weight healthily: access it. It was your colleague's birthday? Treat yourself to a piece of cream cake without a guilty conscience.

Every day that would of course be an exaggeration, but there are also other high-energy, yet healthy snacks. Trail mix, nuts, cream quark, yoghurt, cheese cubes or dried fruit are ideal for nibbling and snacking in between meals.

Editor's tip:If classic snacks are too boring for you and you would like to try something new like protein bars or protein-rich porridge, we have just the thing for you:

to the tasting box

If you want to gain weight healthily, you can eat healthy snacks such as nuts, cheese and fruit without hesitation.

Gaining weight healthily: Drinking the right thing

Adequate hydration is also important when it comes to gaining weight in a healthy way. Water, herbal and fruit teas are ideal. If you want to lose weight, you should avoid fruit juices. Although they are healthy, they contain a lot of fructose. However, they are ideal for people who want to gain weight in a healthy way.

Tea and coffee get a few more calories from honey or agave syrup. With coffee it can of course be full-fat milk. And you don't have to go without a gas beer or wine (in moderation, of course).

Use fruit juices to provide your body with sufficient fluids and gain healthy weight.

Gaining weight healthily: doing sports

Just eating more is not enough. Do you want to gain weight healthily? Then do some sport. Light training strengthens the cardiovascular system. In addition, muscle building is promoted. Muscle mass is important so that the body can cope better with the increasing weight. In addition, you gain weight with a high-energy diet, but with targeted muscle building the figure will still stay in shape.

Gesand increase: the eye eats too

If your dishes look loveless and unsavory, you will hardly feel like finishing your plate. Arrange your dishes nicely. A nice plate and a few herbs to garnish can help and whet your appetite for more. You should also make time to eat.

Gaining weight healthily: it works with these foods

Editor's tip: At foodspring there is a great tasting box with many delicious products that you should definitely try:

to the tasting box

Knowledge to take away

If you want to gain weight healthily, you should include foods in your diet that have a high energy density, such as bread, pasta and rice. Healthy fats such as high-quality oils and fish with a high fat content round off the meals. However, vegetables should not be avoided when gaining weight in a healthy way.

With healthy snacks such as nuts, fruit or cheese, you can also consume more calories in between and thus gain healthy weight. You can also rely on full-fat products such as milk or high-calorie fruit juices for drinks. However, if you are gaining weight, you should replace sugar with healthy alternatives if possible.

With targeted training, you can not only increase your general health, but also increase your weight healthily thanks to the muscle building. In the case of loss of appetite, it helps to arrange and celebrate meals in a particularly appealing way.