Underweight? Here Are 5 Healthy Diets for Weight Gain in Kenya
Underweight? We’ve got you covered. These healthy diets will help you gain extra pounds fast — and in a healthy way.
We all know that obesity or being overweight can pose serious health risks to individuals — but so is being underweight. In fact, studies suggest that there is an increased mortality risk for underweight individuals.
To that end, there are many reasons why people would want to gain extra pounds: aesthetic purposes, to improve from an illness, or reduce health risks linked with being underweight. Whatever the reason, you should do so healthily and with proper nutrition.
Here are 5 expert-approved weight-gain diets in Kenya.
1. Don’t Limit Yourself to Starchy Foods and Carbohydrates
Abundantly found in staple foods like ‘ugali’ (a stiff dough made from cornmeal), ‘githeri’ (a stew made from beans and corn), and ‘chapati’ (a type of flatbread), the use of complex carbohydrates is a key component of the weight gain diet you can try in Kenya.
These foods are rich in energy-providing carbohydrates, which largely contribute to caloric intake — essential for weight gain.
2. Focus More on Healthy Fats
Healthy fats and oils are other types of diets that contribute to weight gain. This is simply because fats have more caloric density (calories per ounce) than carbs and proteins.
However, keep off from saturated fats — and instead focus on unsaturated varieties like avocados. Similarly, nuts, seeds, and fish like Tilapia are good sources of omega-3 fatty acids and other varieties of unsaturated fats.
3. Incorporate Leucine-Rich Snack Servings
Another important weight gain diet you can try in Kenya is taking leucine-rich evening snacks. This amino acid can be found locally in foods like eggs, cottage cheese, sesame seeds, and lentils.
To improve the potency of this amino acid, include leucine-rich servings mostly as part of your evening meals, as this particular component usually stimulates muscle growth overnight.
4. Red Meat
Yes, red meat. Whether in the form of brisket, cooked stew dish, or “nyama choma” steak, red meats are rich in proteins and fat that help build our lean muscles, thus increasing our mass.
When consuming red meat, however, the key is moderation. With the risks of consuming too much red meat involved, portion control is essential.
Nutritionists recommend consuming around 700g of red meat per week, distributed in three or four intakes within the week. This is a pretty good scale to help you know how much red you should take.
5. Sip on Those Nutritious Smoothies
We usually take smoothies for their flavor and how they make us feel. But these thick, creamy beverages are good for you.
Shakes, especially the fruity ones mixed with milk, ice cream, or yogurt, make up for healthy calories and nutrient-dense concoctions perfect for people who want to gain extra mass.
Insider’s Takeaway
Like weight loss, adding weight requires focus, patience, and perseverance and can be frustrating, especially because results don’t just happen overnight.
Understandably, everyone’s journey is very different — but when followed to a T, these 5 diets for weight gain in Kenya can be a good start for anyone.
In case you are allergic or some of these diets are not working, don’t hesitate to check in with your doctor for guidance.
