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 seriouus health problems and can lead to complications in the long run. The main question everyone asks is, How to gain weight naturally.
Thank you for reading this post, don't forget to subscribe!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 appitite 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.
Eat Healthy Carbs And Fast
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-
- Rise
- Whole grains
- Cheese
- Avocado
- Whole eggs
- Pumpkin and sunflover seeds
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 to 2.2 gramas of perotein 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
BEST FOODS TO GAIN WEIGHT QUICKLY
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.
1. Red Meat
Eating meat always help 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 asids, Vitamin B and vitamin E.
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.
4. Eat Fruits
Many people do not like fruits and also do not understand its importence. 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.
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 Wheat Bread
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 or Ghee
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,
- Butter chappati
- Can cook vegetables and dal in ghee or butter too.
8. Go Nuts
Nuts are a great choice and 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.
9. Potatoes
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.
10. Eggs
Eggs are good source of protein, fat, vitamin A and D. one boiled eggs can give you around 75 calories. Try to have at least one eggs 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 iiss necessary to take care of these things in order to gain weight.
- Don’t drink water before or during meals. Water tends to fll 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 comments.
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