What diets help very thin people gain weight?

While being overweight isn’t good for your health, being underweight can be just as bad. The weight is A balance which must be achieved and maintained.

For Katherine Zeratsky, dietician at the Mayo Clinic, It is important to know why your weight is low. You may be short in height (muscle mass index less than 18.5) or you may be 15 to 20 percent shorter than appropriate for your age.

We are used to hearing that someone goes on a diet when they want to lose weight, but you have to go on a diet even if the goal is the opposite.

It is better for the doctor to establish the treatment to follow, but these indications from the specialist of the prestigious American clinic can do so guide for those who want or need to gain weight.

Guidelines for gaining weight

Eat more frequently. Gradually move from 4 meals a day to 5 and then to 6. More frequency, smaller portions. The important thing is to listen when the body is hungry, but if it does not ask for food, little by little it will have to get used to following the plan.

Choose nutritious foods. Eat and drink things you like and that contain more nutrients. Establish a daily portion and calorie plan with a dietitian.

Add healthy toppings. Grated cheese and powdered milk provide additional protein and calories.

Include peanut butter. Nutritious and rich in fibre, it contains a good amount of calories (two tablespoons are equivalent to 180 calories). But, in addition, its daily intake would have very beneficial effects on cognitive performance and to combat stress in young and healthy individuals, according to a study by the Nutrition Research Institute of the University of Barcelona (INSA_UB), published in the journal Clinical Nutrition.

Incorporate fruit smoothies. Do not consume diet soft drinks. Smoothies and smoothies solve meals on the go. Drinks can be filling. Avoid drinking before or during meals, but drink enough throughout the day.

Do physical activity. Exercise strengthens muscles (gains weight) and stimulates appetite.

What to eat to add calories

The Spanish clinic Alimenta, on its website Dietitians Nutritionistsoffers a way to increase calories in your diet without falling into trouble with foods of poor nutritional quality.

These are the things you should include in your table, based on the 6 daily meals recommended by the Mayo Clinic. Specialists clarify that this plan needs to adapt to the nutritional status and habits of each person.

• Healthy fats. Raw extra virgin olive oil (or sunflower or high oleic corn), to be added to soups and salads after cooking. Include avocado in salads, vegetable creams or fruit and vegetable smoothies.

• Legumes. Add them to vegetable purees or creams. They provide texture, energy and protein, minerals, vitamins and fiber.

• Steaming. The less water you use in cooking, the more nutrients you get.

• Powdered milk and grated cheese. Concentrated milk increases the protein and calories of creams, purees, yogurt and egg omelettes. Mozzarella or parmesan have the same function in purees, sauces and omelettes.

• Boiled egg. Chopped or grated, it enriches soups, creams, purees, legumes, pasta, vegetables or salads.

• Peanuts. Raw or toasted, whole or chopped, they add nutrients to salads, sauces, creams or purees. Walnut flours are a good option.

• Flours. Noodles, rice, couscous or polenta can be added to any soup or broth. They provide carbohydrates, which are energy (calories).

• Bread. Accompany meals with bread. And even more so with a drizzle of olive oil or slices of avocado. Bread and these fats increase energy density.

• Snacks. Incorporate them mid-morning or as a snack. They will help cover those 5-6 daily intakes.

• Breakfast and snacks. Toast with cream cheese, avocado or nuts, smoothies with milk or vegetables (soy, oats, rice) or fruit, nuts or cereal flakes (oats, quinoa, rice). Yogurt with nuts, dried fruit, seeds, brewer’s yeast, cocoa powder, jam or honey. Roasted fruit or compote with dried fruit.