Tips For Eating Underweight

Author: Mark Velov Time for reading: ~2 minutes Last Updated: August 08, 2022

In this article, learn more about Tips For Eating Underweight. Fluid intake is before or some time after a meal.

The current trend is an increase in the number of obese people worldwide, but being underweight also has a negative effect on the health of the body. To determine healthy weight, the so-called body mass index is used , which is a medico-biological indicator for diagnosing obesity or malnutrition. The body mass index is obtained after dividing the kilograms of body weight by height squared (BMI = kg / height2).

The World Health Organization sets the following norms for body mass index, according to which persons with normal weight have a body mass index (BMI) from 18.5 to 24.99. Underweight in these patients with a BMI of less than 18.5. Mild malnutrition is observed in BMI between 17 and 18.49, moderate malnutrition in BMI between 16 and 16.99, and severe malnutrition in values below 16.

Body weight is directly related to daily energy intake, but this is far from the only and main factor in terms of underweight or obesity. There is also age - due to the gradual slowdown of metabolic processes, gender - which is also related to the type of distribution of fat deposits, genetic characteristics and others.

It is important to gain weight gradually, as recommended and when losing weight - up to half a kilo a week. With rapid weight gain, most often this is at the expense of fat deposits , which would have a negative impact on the health of the body.

It is recommended to increase the number of meals - usually 5-6 meals are preferred . Most often there are 3 main meals - morning, noon and evening, and between them are made intermediate - most often some fruit, fruit smoothie or soup . Increasing the diet in order to avoid overeating and improve the absorption of food, because by acting on a smaller area food enzymes have the ability to break down a larger volume of food and thus ensure better absorption of nutrients in the intestinal mucosa.

It is important not to drink too much water during or immediately before or after a meal. The reason is that water dilutes digestive enzymes and thus hinders the absorption of nutrients. The recommendations are to drink fluids 30 minutes before meals or 1-2 hours after meals.

After physical activity, it is recommended to consume more fruit juices or shakes in order to increase caloric intake. To begin with, it is recommended to add about 500 Kcal to the norm of the daily caloric intake. Caffeine consumption is reduced as much as possible, as it has a stimulating effect on metabolism.

It is important to supply sufficiently easily digestible carbohydrates - pasta, rice, potatoes, bread, as well as optimal intake of protein, which is supplied with meat, nuts, legumes and others. Red meat is rich in zinc, which is related to the synthesis of testosterone, which in turn is directly related to the accumulation of muscle mass.

Consumption of 1 gram of carbohydrates or proteins provides the body with 4 calories, unlike fat, where 1 gram of fat equals 9 calories. Moderate consumption of fats is important at the expense of high-quality ones. With rich in unsaturated fatty acids are the various nuts - walnuts, cashews, almonds, peanuts, sunflower seeds, avocados, certain types of oily fish and other.

It is recommended to consume whole milk products - fresh and yogurt with a high percentage of fat, cheese, yellow cheese, cottage cheese (which is also rich in protein).

The main importance for patients is the gradual weight gain without abrupt changes that can have a negative effect on the health of the whole organism.

Tips For Eating Underweight

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