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Underweight TipsHow to take a healthy diet?

It is quite difficult to gain weight, even if hardly anyone believes it. We have tips for healthy growth and introduce high-energy recipes.

How do I get healthy?
Photo: iStock
  1. Get healthy with little tricks
  2. Literature tip for underweight
  3. Recipes to gain weight

"Be glad" or "I want your problems" - such phrases often hear underweights. It is often forgotten that a few pounds too little can be a serious problem and it is usually difficult for those affected to increase.

To be thin and eat as much as you want without increasing - that's not a "luxury" problem! Unfortunately, the seemingly simple solution to eating more rarely works. Dietitians Christiane Weissenberger and Sven-David Müller know this and have therefore collected useful tips and energetic recipes for healthy growth in their "Nutritionist Underweight - Enjoyment Allowed!".

The reasons for being underweight are manifold, according to nutrition experts. It is usually the genes that determine whether someone is a good or bad "feed-in". A bad "forage" burns the energy gained from the food very easily and absorbs it in the form of heat. A good "food processor", on the other hand, stores the most energy as fat in the body. However, with the right nutrition, underweight people can try to reach normal weight. This starts with a (body mass index) of at least 18.5 and ends at 25. Below this limit, the weight is too low.

Get healthy with little tricks

But a change in diet is not easy: For example, to gain one kilogram of weight in two weeks, the daily caloric needs must be exceeded by about 500 calories.

High in calories, but still eating healthy - that's the goal! The book reveals what that looks like in practice: Many healthy fats in the form of sunflower or olive oil are a good foundation that can be combined with high carbohydrate foods such as potatoes or legumes. On the other hand, too much dietary fiber is not recommended as it is fast-acting and low-energy.

Sport should not be waived despite diet change. Because regular movement units build up muscles and distribute the fat evenly and in the right places. With these tips, a bit of perseverance and a little patience, even bad "feed users" can increase healthily. We present three energy-rich recipes from the nutrition guide.

Literature tip for underweight

Ernährungsratgeber Untergewicht: Wie nehme ich gesund zu?
In addition to tips for growing and recipe ideas, the book provides a sample plan of what your daily diet might look like.
Photo: Verlag Schlütersche

"Nutritionist underweight - Enjoy allowed!" By Christiane Weißenberger and Sven-David Müller (Schlütersche Verlag, around 13 Euro) order here at >>

Recipes to gain weight

concentration cereal

Ingredients for one person

  • 1/2 apple
  • 1/2 banana
  • 4 dried apricots
  • 200 g whole milk yoghurt, at least 3.5 percent fat
  • 2 tsp honey
  • 3 tbsp oatmeal
  • 2 tablespoons cornflakes
  • 1 teaspoon of flaxseed
  • 1 heaped el walnuts
  • 1 tbsp energy concentrate (available in pharmacies)

That's how it's done:

Wash and grate the apple, peel and slice the banana. Quarter the apricots or cut into strips. Stir the energy concentrate and the honey into the yoghurt.

Add the apple, bananas, apricots, oatmeal, cornflakes and flaxseed to the yoghurt and stir well. Serve sprinkled with walnuts.

One serving contains: 713 kcal, 18.3 g protein, 14.2 g fat, 122.9 g carbohydrates

Unripe vegetable soup

Ingredients for a portion

  • 1 spring onion
  • 1/4 kohlrabi
  • 1/2 carrot
  • 2 teaspoons diet margarine
  • 20 g green kernel
  • 1/4 l vegetable stock
  • 20 g frozen peas
  • 1 tbsp sour cream
  • 6 g protein concentrate (available at the health food store)
  • Fluoridated iodine salt
  • pepper
  • nutmeg
  • 1 tsp curry
  • Chopped parsley

That's how it's done:

Clean the spring onions, wash and cut into rings. Peel the kohlrabi and the carrot and cut into fine pegs. Heat the margarine and sauté the vegetables.

Add the greens and sauté briefly. Fill up with the broth and cook covered for about 20 minutes. Add the peas about five minutes before the end. Stir in the sour cream and the protein concentrate, season and sprinkle with parsley.

One serving contains: 273.1 kcal, 17 g protein, 11.6 g fat, 24.7 g carbohydrates

Fried rice with minced meat

Ingredients for four servings

  • 250 g of rice
  • 1 stick of leek
  • 500 g minced meat, mixed
  • 2 tablespoons soy sauce
  • 4 tablespoons rapeseed oil
  • 3 eggs
  • Fluoridated iodine salt
  • pepper
  • 2 tablespoons energy concentrate
  • Chopped parsley

That's how it's done:

Cook the rice in 400 milliliters of salted water and drain. Clean the leeks, wash and cut into rings. Mix the minced meat with soy sauce. Fry the minced meat in a tablespoon of oil. Season and remove from the pan. In a tablespoon of oil, simmer the leek crisp, take out.

Whisk eggs and additional food and season. Stir in a tablespoon of oil while stirring and remove. Heat the rest of the oil in the pan and fry the drained rice in it. Then fry all the ingredients aside and serve with chopped parsley.

One serving contains: 714 kcal, 44.3 g protein, 36.8 g fat, 51, 6 g carbohydrates

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