However, most of the people in the world are either obese or overweight but still, so many people are skinny or want to gain weight and muscles. An underweight person may be experiencing these health issues: infertility developmental delays, weak immune system, malnutrition, osteoporosis, vitamin deficiencies, or anemia. Before gaining more weight, you should calculate your ideal weight or consult with your doctor so that you can increase your weight safely and save yourself from becoming overweight or suffering from any health issue.
15 Ways to gain weight and food that helps you increase body weight:
Eat More to Gain Weight
This is the first principle to gain weight eat more frequently and take more calories than you burn daily. Try to eat 5-6 smaller meals in a day. But please make a choice from healthy and unhealthy foods.
Banana
A 6 inch Banana contains almost 90-95 calories. Bananas also contain many important nutrients, magnesium & potassium, fiber and protein, carbohydrate, vitamin B6 and B12.
Avocado
Avocado has monounsaturated fats, fiber, magnesium, potassium, rich in vitamins and minerals, such as B-vitamins, vitamin K, Vitamin B-6, vitamin E, and vitamin C.
Soya Bean
Soya beans are rich in protein, calories, vitamins, fiber, iron, calcium, carbohydrate, potassium, saturated fat, and minerals.
Oats
Oats are rich in fiber, nutritious, antioxidants, called Beta-Glucan and fat. It is found in nature in sources such as grains, yeast, barley, algae bacteria, and mushrooms. You can try different recipes to make a oatmeal.
Dried Fruit or Eat Nuts
it is another good source of protein. The nuts that you should eat – cashew, almonds, walnuts, peanuts, pistachio, pecan, raisin, chestnut, coconut, hazelnut, and macadamia.
Drink Milk
Milk is the best source of Energy, Calcium, Protein, Potassium, Phosphorus, Vitamin D, Vitamin A, Riboflavin (B2) Niacin, and Vitamin B12. Drink 2-3 cups of milk daily to gain muscles and make your bones strong.
Eat Dairy Food
Dairy foods are produced from the milk of mammals. Add Butter, Cheese, White Cream, Sour Cream, Yogurt, and Ghee in your health plates to take more calories.
Yogurt
Yogurt is a food produced by bacterial fermentation of milk and a good source of nutrients, protein, vitamin B-12, and B-6, calcium, magnesium, and potassium
Oils
Healthy oils include butter oil, extra virgin olive oil, avocado oil, and coconut oil which contains saturated fat, Calories in high amount, and Cholesterol.
Rice
White rice contains 90 percent carbohydrates, 8 percent protein, and 2 percent fat. It is also a good source of magnesium, phosphorus, manganese, selenium, thiamine iron, folic acid, and niacin.
Fruits
Bananas, figs, mangoes, grapes, and cherries are good weight gainer fruits. You can also take these fruit by making milk and fruit shakes.
Pulses
Chickpeas, green gram, black lentils, kidney beans are the main pulses that can be considered for weight gain. The pulses contain fiber, vitamins, iron, carbohydrate and calories in high amount.
Eat Starches Foods
Starch is a good source of polymeric carbohydrate and glucose. Starch foods names – Potatoes, Cereal, Oats, Corn, Quinoa, Buckwheat, Pasta & Noodles, Couscous, Beans, Bulgur, Squash, Bread and Flour Products.
Protein Supplements
Protein Supplements or powders are very popular among athletes and health-conscious people to increase body weight and muscle power. It is the formulation of animal or plant foods. Please consult with physician or doctor before taking any supplements.
Dark chocolate
Dark chocolate contains nutrients, protein, iron, magnesium, fat, zinc, potassium and a higher percentage of cocoa solids and cocoa which is good for weight gain quickly.
Exercise
It is important that you do the workout or physical activities daily to convert your fuel to energy and muscles. It is suggested that eating protein before and after a workout.
What to avoid for weight gain?
- Skip junk, fried, and spicy food
- Sugary and soda cold drinks
- Avoid steroid tablets and injections
- Stop smoking and alcohol
- Talk to a dietitian or doctor
Hope these ways will help you gain weight safely and naturally at home. Please share this article on social media and send us your success stories of weight gain.
