Obesity is a global epidemic, but the prevalence of underweight is also an important public health problem. Often due to malnutrition or poor health, being underweight affects women more than men. Being underweight is associated with many health risks, including hair loss, dry skin, infertility and poor oral hygiene. In severe cases, being underweight can weaken the immune system or lead to osteoporosis. As with obesity, being underweight is associated with an increased risk of death.

Underweight was defined as a body mass index (BMI) less than 18.5, and obesity was defined as a BMI greater than 30. A BMI between 18.5 and 24.9 is considered normal. Be aware that underweight (or overweight) is not always measured BMI alone, and there are other factors to consider. Some people are less prone to congenital obesity than others and come in second. from this you can be considered underweight. They have a low BMI but are otherwise very healthy. The same goes for people who are overweight or obese based on their BMI. Therefore, it is best to consult a doctor who can make an accurate diagnosis.

To gain weight quickly and without harm to health, you need to consume more calories than your body burns, preferably foods rich in nutrients. Not all calories are the same, and some foods are more nutritious than others.

  Consume healthy food to gain weight

Offer healthy food to help you gain weight. It is important for anyone who is underweight, overweight, or normal to eat nutritious foods. The United States Department of Agriculture (USDA) recommends including a variety of nutritious foods such as protein, fruits, vegetables, whole grains, and dairy products in your diet for optimal nutrition. Consuming 2,000 kcal is strongly discouraged. . The number of calories your body needs can vary depending on factors such as age, gender, and activity level. When you're underweight, you usually want to eat an extra 500 calories per day. You can do this by eating more food or by increasing the amount of food you usually eat. You can also increase your calories and healthy fats by adding fats such as avocados, nuts, seeds, and vegetable oils to your diet.
If you don't have an appetite, small, high-calorie snacks throughout the day can help. If you don't have time to prepare a snack, simply increase the amount of food you are already eating. Picking up a bag of savory chips or powdered sugar ice cream may seem like a simple solution, but these foods have no nutritional value because they are high in calories. Foods high in sugar and salt can cause bloating and feelings of fullness. In addition, regular consumption of too many of these foods increases the risk of cardiovascular disease and type 2 diabetes. While processed foods are commonly associated with weight gain and obesity, inflammatory bowel disease (IBD),  autoimmune diseases, colon cancer, 1 and mood disorders including anxiety and depression.Instead, start a healthy weight gain diet and eat healthier and healthier foods using these tips.

1. For breakfast, have an extra slice of whole grain bread with peanut butter.



Start your day with a delicious breakfast and eat another slice or two of whole grain peanut butter bread, which is high in calories, fat and protein. There are about 200 calories in 2 tablespoons of peanut butter. Opt for a brand of natural peanut butter over an option with added sugar. Almond oil and other nut and seed oils are a healthy alternative for weight gain because they are rich in protein and healthy fats. Whole grains are an important source of fiber. Choose whole grain bread with at least 100 calories per slice. Bread with nuts and seeds usually contains more calories and healthy fats per serving.

2. Drink More Milk, 100% Fruit Juice, or Vegetable Juice



Wash peanut oil toast with a glass of whole milk for added protein, calcium, and vitamin D. If you don't like cow's milk or decide not to drink it, opt for a nut milk altern ative. It contains fewer calories but still needs to be fortified with calcium and vitamin D, which are essential nutrients when you gain weight.

Throughout the day, opt for 100% fruit and vegetable juices that don't contain additives like sugar. Read the nutritional information carefully to make sure you're consuming real, easy-to-pronounce ingredients - the fewer ingredients listed, the better.

Sugary drinks can be tempting – and while they are high in calories, they have little to add to your diet. They are loaded with added sugar, which is linked to an increased risk of chronic disease.

3. Add extra cheese to the omelet and use the extra egg



Omelettes are usually made with two or three eggs, some cheese and various ingredients, so they are full of energy. Add extra calories by adding a little extra cheese and eggs to your omelet. But save room for some healthy greens like spinach, bell peppers, and onions, or maybe some mushrooms and tomatoes.

Cook your omelet in a tablespoon of avocado oil or extra virgin olive oil. This adds extra calories and monounsaturated fat. You can also add a little whole or semi-dairy milk to the egg mixture for more calories and extra cream. Try a slice of whole grain bread with avocado on the side for lots of healthy fats.

4. Take Your Avocado Toast with an Egg


 
Avocados are widely recognized as a superfood because they are rich in healthy fats and fiber, and are a good source of protein. They are a good choice for a weight gain diet. Up your game with avocado toast with a fried or poached egg for a double dose of protein and extra calories.

5. Eat Red Meat



While fatty cuts of meat are higher in calories, they are also associated with an increased risk of heart disease when consumed in excess. If you decide to include fatty red meat cuts in your weight gain diet, be sure to do so in moderation.

Lean steak, lean beef, or bison are good choices that still contain lots of nutrients for optimal body function. If you don't eat red meat, you can also get protein from chicken, pork, fish, and even plant-based sources instead of meat and beans.

Whether you choose lean animal protein or plant sources, there are many ways to ensure you are getting enough protein during a weight gain diet.

6. Eat Larger Portions of Starchy Vegetables



Potatoes often get bad reviews because they are high in carbohydrates, but your body uses carbohydrates for energy, and they are rich in vitamins, minerals, and fiber. Increase the calories by adding sour cream or yogurt—and bonus points for cooking with healthy fats like olive oil.

Potatoes are on the starchy side, so they're also higher in calories than leafy greens. While you don't want to give up Brussels sprouts, broccoli, and kale, feel free to buy potatoes, sweet potatoes, pumpkin walnuts, winter squash, and even corn.

7. Eat Apple with Nut Butter




Many people eat too few fruits and vegetables and although they are low in calories, you don't want to miss them because they are also an important part of a balanced diet. Increase your calorie intake at breakfast by rubbing a little almond, peanut butter, or cashew oil on apple slices. You get a lot of nutrients along with your calories which will help you gain weight.