Eating sufficient protein is required to gain muscle weight instead of just fat.Īgain, it’s very important to eat mostly whole, single-ingredient foods.
Protein forms the building blocks of your muscles. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet. High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. You can even go above that if your calorie intake is very high. If you’re trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). It’s also highly filling, which may reduce your hunger and appetite significantly, making it harder to get in enough calories ( 13, 14). However, keep in mind that protein is a double-edged sword. Studies show that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into muscle ( 12). Muscle is made of protein and without it most of those extra calories may end up as body fat. The single most important nutrient for gaining healthy weight is protein. If you’re underweight, see a doctor to rule out a serious health problem. There are several medical conditions that can cause unhealthy weight loss. This is particularly important if you have recently started losing large amounts of weight without even trying. If you’re underweight, you may want to see a doctor to rule out any serious medical conditions.
This includes parasites, tuberculosis and HIV/AIDS. Infections: Certain infections can cause someone to become severely underweight.Cancer: Cancerous tumors often burn large amounts of calories and can cause someone to lose a lot of weight.Diabetes: Having uncontrolled diabetes (mainly type 1) can lead to severe weight loss.Most people with celiac disease don’t know that they have it ( 10). Celiac disease: The most severe form of gluten intolerance.Thyroid problems: Having an overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.Eating disorders: This includes anorexia nervosa, a serious mental disorder.There are several medical conditions that can cause unhealthy weight loss, including: People who are underweight are at risk of osteoporosis, infections, fertility problems and early death. Summaryīeing underweight can be just as unhealthy as being obese - if not more. What’s more, people who are underweight are much more likely to get sarcopenia (age-related muscle wasting) and may be at greater risk of dementia ( 8, 9). In comparison, obesity was associated with a 50% greater risk of early death, indicating that being underweight may be even worse for your health ( 3).Īnother study found an increased risk of early death in underweight men, but not women, suggesting that being underweight may be worse for men ( 4).īeing underweight can also impair your immune function, raise your risk of infections, lead to osteoporosis and fractures and cause fertility problems ( 5, 6, 7). According to one study, being underweight was associated with a 140% greater risk of early death in men, and 100% in women ( 3). However, being underweight may be just as bad for your health. Obesity is currently one of the world’s biggest health problems.