With the help of your personal Body Mass Index (BMI) you can calculate whether you are too thin or underweight. That is certainly the case if your personal BMI is lower than 18.5. You can easily calculate your BMI yourself:
Body weight in kg: (body height in meters X length in meters)
Example: weight 66 kilos, length 1.80 m = 60: (1.80 x 1.80) = 20.37 so BMI = 20.4
The causes for underweight can roughly be divided into 3 groups: malnutrition, physical disorders or mental disorders. Underweight can eventually have harmful effects on your health. It is therefore important to find out the possible cause of your underweight. You can make an appointment with the doctor. In addition, you can take action yourself to tackle your underweight and get your body to a higher weight. First of all you will have to eat more than what you burn. Strength training can also contribute to weight gain. Do this only under expert guidance. There are special nutritional supplements available that you can use in addition to your healthy diet to gain weight.
Our tips:
1. Make a list of high-calorie products
To gain weight, you will have to eat more than you normally do. On average, you will have to eat about 500 calories daily. A list of high-calorie products gives you a handle to choose something different every day. This keeps your food varied and does not bother you so quickly. You can put donuts, pancakes with butter and syrup, chocolate, ice cream with whipped cream on your list, but rather look for healthy alternatives. Instead of donuts you can, for example, choose muffins with nuts and dried fruit. You can cook tasty and healthy pancakes with oatmeal yourself. Butter can and 100% natural apple syrup is a great choice or make them nice and sweet with Nutella.
2. Eat more products with a lot of calories
To get more calories unnoticed, choose healthy products that contain a lot of calories. An avocado contains an average of 358 calories (source: Nutrition Center). An average mango delivers 300 calories. Dried fruits, such as dates, figs, raisins and apricots, provide a lot of energy and can be eaten, but you also enrich your full yoghurt or porridge.
3. Eat 6 times a day
Eat at least 6 times a day. Divide 3 large meals throughout the day and plan at least 3 times a day for a snack. Keep to fixed times, so that your body will get used to it and your body will gradually adjust to it. Cover your sandwiches generously with butter and 2 layers of toppings. Cheese can be combined with many types of meat. For sweet fillings, choose (homemade) jams of fresh fruits. Your hot meal may contain a lot of vegetables. For example, choose a main meal with wholegrain pasta with minced meat, vegetables and cheese.
4. Eat high-calorie snacks
Examples of high-calorie snacks: (homemade) muffins with oatmeal, nuts and dried fruit, healthy nutty bars, muesli bars, richly filled smoothies, dried fruit such as banana chips, nut mix, natural peanut butter, Energy Cake.
5. Full milk
Drink whole milk in between and with your food, use whole milk in your smoothies or (protein) shakes.
6. Calorie-rich shakes or smoothies
You can make delicious, calorie-rich smoothies with ingredients such as oatmeal, whole milk or almond milk (contains even more calories). Fill your smoothie with dried dates, figs or apricots. Banana and mango give it a fruity taste.
7. Weight gainers
Weight gainers are dietary supplements that you can use to gain weight. A weight gainer averages between 350 and 600 calories (depending on the brand and dosage). Colossus 2500 is a great product to arrive. It delivers 460 calories per dose. The Weight Gainer from Bodystore.nl is also a good product. It delivers 309 calories per dose. If you prepare these shakes with whole milk, 300 calories are added.
8. Eat fast snacks in between
Fast snacks are snacks that you can grab from stock without doing anything else. For example nuts, gingerbread, eggbread, bars. Make sure you have enough of them in stock.
9. Rich sandwiches
Cover your sandwich with a large spoonful of (homemade) hummus with wedges of avocado. This way you get a good number of calories unnoticed. Peanut butter contains about 100 calories per 15 grams (for 1 sandwich). So invest your bread with it excessively. Make a sandwich of 2 slices of bread, generously topped with ham and cheese.
10. Combine different foods per meal
With all the examples mentioned here, you can make different variations per meal. The dried fruit can be combined with the oatmeal porridge with your breakfast, sprinkle generously in your salad in the afternoon or mix with the full kw
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