Weight-gain tips for teens

Being underweight can not only hinder proper growth in youth but also cause emotional and psychological problems. Keep reading to learn about the lifestyle changes you need to make and the foods you need to rely on to gain weight

While some teenagers may struggle with weight loss issues, for many others the scenario is quite different. Some people don’t For certain people, the quantity of food they consume is irrelevant. Their bodies fail to show any change and remain thin. Although gaining weight can be difficult, relying on empty-calorie junk food is never a good idea. All they do is increase your body fat content without working your muscles. As such, teens need an adequate diet, including healthy foods, to properly support their weight gain efforts.

What is the ideal weight for teenagers?

A teenager's ideal weight depends on their height. And the best way to determine this is to consider BMI or Body Mass Index.

Girls

Adolescent girls experience many changes in their bone structure, weight, height, and body fat distribution during puberty.

Boys

Many boys begin to experience a growth spurt after they reach puberty. They either get bigger or thinner at this time. Therefore, it is important to choose a realistic weight gain diet for teenage boys to keep themselves fit.

Weight gain tips for teens

Reaching ideal weight and body fat accumulation are different parameters. While the accumulation of body fat also leads to weight gain, it is not the same as muscle growth. Therefore, it is important to focus on determining the ideal weight as well as the means of achieving it. A teenage weight gain meal plan should contain healthy foods that can help them build muscle and body mass without allowing unhealthy belly fat to accumulate. Here are some tips to help teens gain weight.

Maintain a high-calorie diet rich in grains

Adolescents must consume more calories to gain weight. They should include vegetables, whole grains, fruits, protein, healthy fats, and complex carbohydrates in their diet.

Rely on a protein-rich diet to build muscle.

A protein-rich diet, along with adequate exercise, will help young people build muscle instead of storing body fat. Therefore, encourage young people to include protein-rich foods in their diet to improve their body shape even as they gain weight.

Increase portion size.

To increase their calorie intake, teens can gradually increase their portion sizes. It may not be possible overnight but by adopting this habit they can gain weight in a controlled manner. For example, if they have two toasts for breakfast, first make it three and then four.

Never skip breakfast.

If they are keen on following a teenage weight gain diet, skipping breakfast is highly recommended. Breakfast allows the body to recharge and start the day on an energetic note. They should start their day with nutrient-dense and high-energy foods that are dense in calories. Skipping breakfast can also affect the body's metabolism and cause weight loss.

And eat

In addition to three meals a day, teens can introduce two high-calorie snacks between meals they can also have a snack before going to bed.

 However, this does not mean indulging in snacks but eating meals with protein and healthy fats. The key to healthy weight gain is a well-balanced and nutritious diet.

Exercise

Combining proper exercises such as strength training with a balanced diet can help teens build muscle and mass. The right exercises like squats, push-ups, pull-ups, crunches, lunges, burpees, etc., will help target the core body parts and make them hungrier, making them eat more than usual.

Foods to include in your diet for weight gain

Weight gain foods should be attractive and healthy so that they can easily be included in the diet for the youth to gain weight without any fuss. Some of them are mentioned below:

Cereals and Cereals

Commonly used grains and cereals include wheat, rice, corn, barley, oats, rye, millet, and sorghum. Because of their high protein and fiber content and high-calorie content, they are often considered an essential part of a nutritious and balanced diet. For example, oatmeal is a source of complex carbohydrates, protein, and dietary fiber, making it a nutritious food option. They can keep youngsters full for longer and keep them away from junk food.

Beans and lentils

Beans and lentils are high in calories, protein, and dietary fiber. Teens can add them to their diet to help gain body weight and muscle growth.

Milk and milk products

Milk is rich in protein, calcium and other essential vitamins that help young people maintain a healthy weight. They also contribute to the strengthening of bones healthy method of increasing calorie intake is to have a glass of milk every day. .Like milk, its derivatives like cheese also contribute to healthy weight gain. Due to its high nutritional value, cheese is considered an ideal food for growing children and adolescents. It is rich in protein, fat, vitamins D and A, and minerals like phosphorus and calcium. Cheese not only provides teenage bodybuilding and weight increase, but it also meets their nutritional demands Tofu and soy cheese are other vegetarian versions of cheese. Teens can also add yogurt to their diet for healthy weight management. For example, instead of just having fruit, they can easily make yogurt smoothies and add fruit. Yogurt is a healthy addition to the diet, thanks to the many minerals and probiotics that aid in proper digestion and absorption of nutrients.

Non-vegetarian foods

Non-vegetarian foods like eggs and chicken can greatly help youngsters gain and maintain a healthy weight, thanks to their high protein content. Eggs are healthy and high in protein. They help young people build muscle growth in the body. Introducing them in small amounts also packs their food with other nutrients like zinc, calcium, phosphorus, etc. Chicken, especially grilled or boiled, can provide teens with plenty of protein and help them maintain their calorie surplus. Chicken contains several essential minerals like selenium and zinc that benefit the entire body.

Starchy vegetables

Starchy vegetables like potatoes and sweet potatoes are rich in fiber, complex carbohydrates, and many minerals. Sweet potatoes also contain antioxidants. Youngsters can easily make delicious snacks out of them without deviating from healthy food. You can prepare a delicious sweet potato dish using this recipe.

Fruit

Bananas are a storehouse of important vitamins and minerals, while mangoes are high in fiber, pectin, and vitamin C, and can easily be used to make milkshakes, smoothies, and ice cream. Similarly, coconut meat has one of the highest nutritional and caloric values and is a storehouse of heart-healthy fats that contribute to weight gain. The fruits mentioned here are just a few of the whole lot that makes them ideal candidates for teen weight gain meal plans.

Dried fruits, nuts and seeds

Dried fruits, nuts, and seeds are high in nutrients. Apart from several minerals, they contain healthy fats that help young people healthily gain weight. Teens can either mix them into their smoothies and ice cream or enjoy them by the handful.

Result

Healthy weight gain requires patience, persistence, and discipline. Adolescents should follow a proper diet and adopt a healthy lifestyle to achieve and maintain a healthy weight without becoming overweight or obese.

Choosing the right food items and recipes goes a long way in determining a teenager's weight and shaping their lives. Some of the recipes could be Paneer Aloe Maratha with Coriander Chutney, Chicken Burn Garlic Fried Rice, and Dahi Meth Murgab. So, without giving in to hacks that falsely promise instant results, they should stick to their healthy eating habits and exercise routines for long-lasting results.