Just like overweight people are worried about losing weight, similarly, underweight people are worried about gaining weight. According to 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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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.
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-
Eating an additional 500 calories every day, apart from the calories which 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-
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 to 2.2 grams of protein per kilogram of body weight.
Some protein-rich foods are-
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.
Now, from the above topic, it is clear what all nutrients should we consume to gain weight and go from skinny to muscular. The following are some of the food choices, which are high in nutrients and helps to gain weight easily. Eating the below food may help you gain weight in a week.
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.
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.
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.
Many people do not like fruits and also do not understand its importance. Fruits especially tropical fruits helps 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 fruits raw or can also blend it into a smoothie.
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.
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.
Every underweight and the overweight person might have heard of this. Underweight people should start eating butter or ghee and Overweight persons should avoid it. Butter and Ghee are high in calories, and also have saturated fats.
You can eat butter with a toast during breakfast,
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 fibers. Eating nuts can help you feel full for a longer period of time.
Everyone loves potatoes. They are rich in carbohydrates, which help you gain weight easily. Potatoes are filled with Protein, fibers and a good amount of Vitamin C. It is full of nutrients, even the potato skin has abundant nutrients in them.
Eating potatoes helps to gain weight naturally. You can try eating it in many ways like-
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.
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.
Apart from the above ways, it is necessary to take care of these things in order to gain weight.
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.
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.
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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