Underweight or body weight below the ideal number is considered risky for health. Therefore, people who underweight It is recommended to apply various ways to fatten the body naturally to avoid disease.
There are some risks underweight things to watch out for, for example anemia, brittle bones, impaired fertility, slow growth, dry skin, and hair loss. To prevent this risk, here are various ways to fatten the body naturally that can be applied.
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Various Ways to Fatten the Body Naturally
As well as losing weight, fattening the body is also important to do in a natural and healthy way. Here are various ways to fatten the body naturally that can be applied:
1. Increase nutritional intake
An effective natural way to fatten the body is to increase nutrient intake, such as protein, unsaturated fats, complex carbohydrates, vitamins and minerals. Protein is useful for accelerating the formation of muscle mass to increase body weight, while carbohydrates and fats are useful for accelerating the formation of fat tissue and providing energy needs. Protein and fat are obtained from eggs, meat, nuts, tofu and tempeh. Meanwhile, vitamins and minerals are obtained from vegetables, fruits, brown rice, and whole wheat.
2. Increase polyunsaturated fats
Polyunsaturated fats, namely omega 3 and omega 6, need to be consumed in order to gain weight. Sources of polyunsaturated fats are olive oil, oatmeal, nuts, cheese, avocados, seeds, potatoes and corn. Also consume foods that are high in fat and calories, such as tuna, salmon, and sardines. The fat in these foods is good for health, because it does not trigger fat accumulation in the blood vessels.
3. The frequency of meals is increased
Increasing the frequency of eating is a powerful way to fatten the body. High frequency of eating automatically increases the intake of calories and nutrients needed to fatten the body. What if you can’t eat a lot? Instead, eat frequently, for example, eat 5-6 times per day, but in small amounts.
4. Drink more milk
In order for the body to get fat quickly, you need to meet the needs of protein, fat and calories. To meet protein, fat and daily calories, you need to drink at least 1-2 glasses of milk without sugar or fattening milk per day. Milk is also high in calcium, so it can help maintain the strength and health of bones and teeth.
5. Exercise regularly
Exercising regularly also needs to be applied to fatten the body. Choose sports that are useful for training muscle strength and increasing muscle mass, for example weight training, swimming, yoga, and push-ups. That way, it will speed up the process of fattening the body. Exercise can also increase your appetite, thus accelerating the fulfillment of calorie and other nutrient needs.
Not only applying the various ways to naturally fatten the body weight above, commitment and consistency are also needed to get optimal results.
However, if you don’t gain weight after applying the methods above, you should discuss with your doctor to examine the cause. That way, the doctor will provide treatment according to your nutritional status and needs, for example recommending certain healthy eating patterns or prescribing drugs to fatten the body.
