This is a blog explaining the science of gaining weight for kids, skinny guys, and women and how to do it correctly. Topics include why gaining weight is important, the difference between lean muscle and fat, which are some of the foods that can add weight to women, the best workout plan that can help gain weight, and how to maintain gains once you’ve reached your desired weight.

Children aged 6 to 12 need the energy calories and nutrients that can get from a varied and balanced diet because they are at a growing age. If a child is underweight he may not be getting enough calories. Many children are underweight in the US. There is a great difference between being underweight and being thin and slender. Some children have naturally thin built bodies and they maintain them with a well-balanced diet. If you observe that your child may be underweight you should consult your child’s physician. If you assume that your child has no underlying medical concerns such as dietary,  health, or emotional problems then you can healthfully gain your child’s weight with food. A few pounds might be added from empty calories food and sugar, but they will not provide the nutrients that a child needs to build a healthy body and strong bones. Mostly underweight children try to fill themselves up with high-calorie but unhealthy food like sweets, cake, chocolate fatty and sugary foods and drinks. Your child must healthily gain weight.

Weight Gaining Food For Children

If a child is underweight you should provide him nutrient-rich meals and snacks. Good sources of protein for weight gain are eggs, peanut butter and other nut butter, full-fat milk, hummus, yogurt, and cheese. Excellent carbohydrate choices are hot cereal, corn, sweet potatoes, mashed potatoes, pasta, and whole wheat bread. Avocado, seeds, and nuts are healthy fat sources to help your child gain weight. You should add seeds and nuts to cereal, pasta, salad, and vegetables. You have to add avocado slices, salads, and scrambled eggs to sandwiches and burgers. Use olive oil and canola oil for stir-fry vegetables, meat, chicken, and fish. Add smoothies to your children’s breakfast. Smoothie should be made of your favorite fruit, full-fat yogurt, nut butter, and seeds. Nuts, seeds, dried fruits, and chocolate chips can be mixed with full-fat yogurt. Bean dips and hummus not only make good snakes but also they can provide protein, fat, and concentrated calories.

Along with these healthy foods, you should make mealtime pleasant and not rushed. You should involve your children in shopping, meal planning, and food preparation to encourage their interest in eating and food. If your child is getting enough calories but he does not gain appropriate weight you should consult with your pediatrician. Sometimes doctors recommend a high-calorie supplement drink for picky eaters.

If your child is underweight, it is still important that they are physically active. Physical activity makes your child’s bones healthy and strong. Children over 5 years old should do almost 60 minutes of physical activity each day. But the amount of physical activity should be changed for underweight children. You should monitor your child’s growth, when you are using a healthy diet you should see improvement in your child’s weight and growth. You should keep a regular record of your child’s weight and height. When your child has reached a healthy weight you should well manage and adjust their diet so that they do not become overweight.

How to  gain weight for skinny guys

Being underweight is one thing and being skinny is another thing. Being overweight can increase the risk of chronic disease and poor health. Being underweight can be associated with poor bones, malnutrition, and fertility issues. If a person has normal body weight according to his height and age can be checked by Body Mass Index (BMI). If a BMI is below the normal range that could mean you are underweight. Weight gain and weight loss depend on calorie intake. If you are not eating enough calories, it does not matter what you eat and how many times you hit the weights. Individual health factor also matters a lot. Health conditions, certain medications, and genetic predispositions can affect someone weight weight-gaining process.

You should not try to eat a ton of food and gain weight as quickly as possible. You should estimate how many calories you burn each day. then you should increase your calorie intake. For some lean persons, 5 to 10% calorie is enough to gain weight. Bodybuilders need to eat a very high-calorie diet. Do remember that even pregnant women need to eat an additional 300 to 500 calories a day because they are growing tiny human beings. Skinny people and lifters should take approximately 300 to 500 calories a day. Eating unhealthy snacks promotes more fat gain than muscle gain and this can also cause different health problems. Skinny guys should take food that contains nutrients vitamins and minerals. They can increase your energy level, promote a better mood, and build muscle and overall health in general.

Best Food To Gain Weight

Skinny guys need to add fats like plant-based oil, olives, avocado, nuts, seeds, nut butter, peanut butter, full-fat cream, and cheese. For adding carbs to your food you should take maple syrup, honey, molasses, wholegrain muffins, pancakes, waffles dried fruit. Skinny guys should take protein-rich food such as full cream milk, yogurt, and protein powder. Getting protein at every meal is very effective in gaining weight. Protein is considered a building block for your entire body. High protein intake supports less fat gain.

Skinny guys should add protein powder to their food like oatmeal, pancakes, baked goods, and a glass of milk, and also take Greek yogurt, and protein pasta. Skinny guys should measure the amount that they are consuming such as oils, dressings, seasoning, sauces, and toppings, and track every food and drink that they take. Skinny guys should be consistent in gaining weight. Consistency is very important in the process of gaining weight. Skinny guys should build their foundation, they have to keep training regularly, They should focus on getting their diet right most of the time. Then try to be patient and reach their goal.

How To Gain Weight For Women

In our society, women are obsessed with weight loss. But on the other side, thin skinny girls are eager to get weight gain and have sexy-looking curves. Being lean and underweight can cause health issues. Women can gain weight in easy and healthy ways. Large portion size meals and frequent eating is one way of gaining weight. High-calorie and processed food may cause you to gain weight, but they cannot fulfill your nutritional needs. If you do not gain weight while taking processed and junk food, that can cause chronic health issues. Here are some easy healthy and effective tips for gaining weight successfully.

Skinny females should take snack items like nuts, fruits, vegetables, dips peanut butter, avocado, homemade jelly, sandwiches, lean meat, and cheese. For gaining weight they should have cereals,  pasta, whole grains, bread, fruits, vegetables, dairy products, nuts, seeds, and quality lean protein sources.  Skinny females should take healthy and refreshing shakes and smoothies with milk, fruits, and healthy nuts and seeds. Skinny female should sip on high-calorie drinks along with their meal. Protein-rich source milk is very beneficial for building muscles and gaining weight. Milk also provides carbs and proteins, vitamins, and minerals.

How To Gain Weight Fast

Skinny females should drink two glasses of whole milk a day. Low-cost carbohydrate source Rice also helps to gain weight. Rice provides healthy calories and carbs that the body needs to gain weight. Rich source of antioxidants and other essential nutrients Dried fruit are high in healthy calories and natural sugar content that is very helpful in gaining weight. Skinny female should add cereals like oats, granola, and multigrain into their breakfast,  which are healthy sources of calories. To make cereals healthy and effective add some dried fruit, healthy nuts, and berries. Skinny females should add weight-gaining food like full-fat yogurt, cheese, whole grain bread, fatty fish like salmon, red meat, protein bars, homemade smoothies, potatoes, dark chocolate, avocado, and eggs to their daily diet.

These food items are very helpful in gaining weight. Skinny females should do exercise every day that is very effective in building muscles and burning extra calories. Eat five to six meals a day and add plenty of healthy fats, carbs, and proteins to your diet which is an easy and effective way of gaining weight.