How to Gain Weight Fast: Effective Tips and Healthy Diet Ideas

Just like overweight people are worried about losing weight, similarly, underweight people are worried about gaining weight. According to the WHO, 462 million adults in the whole world are underweight. This causes many serious health problems and can lead to complications in the long run. The main question everyone asks is, How to gain weight naturally?

Losing weight is a little easy, as you start dieting and workout. But gaining weight naturally and without any equipment gets little tuff. As you have to increase your appetite and calorie consumption.

This blog is all about how to gain weight fast naturally and what are the foods to eat so that you go from skinny to muscular. The ways suggested in the blog can be used by both men and women.

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Causes of Being Underweight

• High Metabolism:- High Metabolism means the food gets digested very soon. Some people are born to be slim and lean, no matter how much calorie food they eat, they rarely put on weight due to fast metabolism. I can say this, as this is the reason I am unable to gain weight.
• Family History:- This is one of the common reasons for people to be slim. They are born with those genes, which makes them naturally thin.
• Health Conditions:- If a person is suffering from one or more health conditions or disease, they might experience temporary weight loss. Health conditions like-cancer, diabetes, tuberculosis, and hyperthyroidism.
• Depression:- Some people lose weight when they are in depression. As they stop eating during the depression and face several losses of appetite.
• Stress:- A very common problem every second person in this world is going through. People living under stress are usually occupied in their worries and thoughts, and then they start to lose weight.
• Eating Disorders:- Like an eating disorder can cause overweight, similarly, it can also be the cause of underweight. Eating disorders are mainly related to the level of the brain, where the person eats a lot for a short period of time and exercises double to burn the extra calories. Eating disorders like anorexia nervosa, bulimia nervosa, and binge-eating disorder are underweight.
• High Physical Activity: People who perform a lot of physical activity like walking, jogging, swimming, or playing any sports tend to be underweight. This happens when their metabolism is high and they burn a lot of calories.

How To Gain Weight At Home?

Many people consume health supplements in order to gain weight. But there are some healthy ways in which we can put on some weight. The following are ways to gain weight naturally.

• Eat Healthy Carbs and fats

We all know that carbohydrates and fats are the reason for the weight gain. So, if you follow a diet that is high in fats and carbohydrates, it is one of the ways to get healthy. Some of the healthy carbs and fats are:

• Rice
• Whole grains
• Cheese
• Avocado
• Whole eggs
• Pumpkin and sunflower seeds

• Eat More calories

Eating an additional 500 calories every day, apart from the calories that get burned in the workout, can help increase the weight in just one week. You can consume those 500 calories in portions, like eating small and frequent meals throughout the day.

Some of the snacks option to increase the calories are:

• Avocado on Toast
• Yogurt parfait
• Cereal bars
• Muesli with fruits
• Boiled egg with toast

• Eat Plenty of Protein

Muscles are made up of proteins. So, eating a lot of proteins helps in healthy muscle gain instead of fat. The ideal protein intake to gain weight should be between 1.5 grams and 2.2 grams of protein per kilogram of body weight.

Some protein-rich foods are-

• Fatty fish
• Red meat
• Dairy products
• Pulses and legumes
• Nuts and seeds
• Whole grains
• Whole eggs

• Keep Yourself Hydrated

Drinking water has always been linked with losing weight, as it reduces the food consumption capacity. But the main concept is to stay hydrated. You can drink some protein smoothies to be hydrated and flush out the toxins from the body. So that all you gain is a healthy weight.

Best Foods to gain weight quickly

Now, from the above topic, it is clear what all nutrients we should consume to gain weight and go from skinny to muscular. The following are some of the food choices that are high in nutrients and help to gain weight easily. Eating the below food may help you gain weight in a week.

1. Red Meat-

Eating meat always helps in putting on weight. It is high in cholesterol, protein and is also a good source of fats. But do not combine Red Meat with high saturated fats- it will help you gain weight for sure, but not in a healthy way.

2. Peanut Butter-

Many people might have been looking for this. People are obsessed with Peanut butter. It tastes so good and is also filled with nutrients. A single tbsp. of peanut butter has around 100 calories, it is rich in magnesium, folic acids, Vitamin B and Vitamin E.

Just add one tbsp. of peanut butter to your toast and enjoy your meal.

3. Switch to Whole Fat Milk-

This is one of the easiest solutions to gain weight. Milk is considered as the best source of weight gain for skinny guys. You just need to replace your skimmed milk from whole milk. Whole milk gives you an extra 60 calories.

Milk is rich in vitamins and nutrients and is also a rich source of Vitamin D and A. You can either drink a glass of milk or add some cereals in it.

4. Eat fruits

Many people do not like fruits and also do not understand their importance. Fruits, especially tropical fruits, help to gain weight easily. Eating fruits like mango, bananas, papaya, and pineapple is a good and natural source of sugar. They give you instant energy and also fill up your stomach easily.

You can either eat the fruit raw or blend it into a smoothie.

5. Avocado-

An excellent and yummy way to gain weight is munching on avocado. Just consuming half of an avocado can help you gain 140 calories. It is also a rich source of vitamin E, folic acid, potassium, and minerals.

6. Whole WheatBread-

An amazing and nutritious way to gain weight easily. Whole wheat bread is filled with lots of nutrients and has enough calories. Just add whole wheat bread to your breakfast, and it will keep you full and healthy for a long time.

7.  Butter orGhee-

Every underweight and overweight person might have heard of this. Underweight people should start eating butter or ghee, and overweight people should avoid it. Butter and cheese are high in calories and also have saturated fats.

You can eat butter with a toast during breakfast.

• Butter chappati
• Can cook vegetables and dal in ghee or butter too.

8. Go nuts

Nuts are a great choice in snacks when you are thinking of gaining weight. They are rich in fats and nutrients and also offer a good deal in fiber. Eating nuts can help you feel full for a longer period of time.

9. Potatoes-

Everyone loves potatoes. They are rich in carbohydrates, which help you gain weight easily. Potatoes are filled with protein, fiber, and a good amount of vitamin C. It is full of nutrients; even the potato skin has abundant nutrients in it.

Eating potatoes helps to gain weight naturally. You can try eating it in many ways, like:

• French fries
• Potato vegetables
• Potato paratha
• Potato chat

10. Smoothies-

An excellent way to quench your thirst and also to gain weight. Smoothies add extra calories to your body without adding any solid food to your diet. You can make them by mixing any kind of fruit you like. Also add fresh yogurt, nut butter, or cow’s milk to have a 400-calorie proper snack.

11. Eggs-

Eggs are a good source of protein, fat, vitamin A, and D. One boiled egg can give you around 75 calories. Try to have at least one egg daily. Eggs also contain cholesterol, so overeating them won’t be a good option.

You can eat a hard-boiled egg or a soft-boiled egg.

 

Bonus Tips To Gain Weight Quickly

Apart from the above ways, it is necessary to take care of these things in order to gain weight.

• Don’t drink water before or during meals. Water tends to fill up your stomach and you eat less.
• Always eat a full fat version of any dairy products like milk or yogurt.
• Eat frequently throughout the day.
• Do weight training 3 days a week.
• Have a proper sleep
• Use natural or herbal mass gainers instead of artificial supplements.

Following are the above tips and remedies that will make sure you gain weight and stay healthy. Do you have any other methods? Please share it in the comment.

FAQ

1. How long does it take to gain weight?

Every person is different from others. But if you follow the above remedies, you will be able to gain weight in a few week’s time.

2. Is it bad to be thin and underweight?

Yes, both underweight and overweight are bad for health. You should stay healthy, and that is the most important. Losing weight too quickly can call for many health problems, as your body is low in nutrients.

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