Underweight: tips for easier growth
Increasing underweight is not so easy. Here are a few tips on how to gain weight without having to eat a lot.
First of all: We are talking about a weight gain in underweight, but not an increase in muscle growth (I'm not so familiar with that).
For me it is very difficult to increase, because I quickly "overeat" and "stuffed" feel and the urge to move is only greater. So the extra calories are then quickly retrained and all the food was for the cat. Here are some tips for those who feel the same way.
Wholefood products
Those who eat properly can do without "light", semi-fat and similar products. Anyone switching from these foods to whole foods can increase their energy intake without having to make any changes to the amount of food they eat.
Food "within reach"
Wherever you often find yourself, always place a few foods. Nuts are an option for example. When I go out, I always put a few of them in my pocket, so I can always nibble some in between. Also on the writing and coffee table small nibbles are well placed.
nuts
Nuts have a high energy density. Only a few are enough to increase the calorie intake. Because you do not have to eat many of them, you still do not feel so "full". Nuts and kernels can also be combined well with the main meals: a few grated coconut, almonds, sunflower seeds or nuts for breakfast in the muesli, roasted pine or pumpkin seeds on the salad or pasta plate ... just get creative and try out what tastes.
"Mainstream" main meals
The main meals can be "enriched" not only with nuts and seeds, but also with other ingredients, without the volume would be great. Ingredients such as cheese, croutons, fried onions, good oils, etc. taste too many dishes. A salad with delicious dressing, Kaseraspeln or cubes, olives (quite rich in fat), egg (the yolk contains a lot of fat), nuts / seeds and / or croutons is healthy and tastes (of course, still everything in moderation, it is finally still be delicious). As with the salad you can do it with many other main meals.
beverages
Many, including me, find it easier to drink instead of constantly eating. Juices (100%) are on the rise. As Schorle they are refreshing and delicious. They also taste good with buttermilk mixed (but beware: buttermilk can laxative effect), as well as buttermilk with pureed fresh fruit or berries tastes good. Also delicious is a drink made of buttermilk, carrot, apple, cinnamon, honey and some oatmeal (have many calories). The whole thing with the "magic wand" edit - done. At coffee time, a milk coffee with whole milk or even a milk shake or lassi can be spooned.
Often eat snacks
In order not to feel so "full", it is recommended to eat more often and not so much at once. In the evening you can make yourself well a little appetizer plate, from which one nibbles again and again over time. Olives, cheese cubes, bread pieces, avocado, vegetables, fruits, hard-boiled eggs, quark or cream cheese dips, crackers ... whatever tastes :)
Good luck!
