Maintaining a healthy weight is as important as maintaining your healthy lives. Being overweight or dealing with obesity is a significant health issue seen among the population in most countries. Being underweight is also a rising health issue. Some might start to think, how can being underweight be a health issue? Being a skinny person can cause many health-related problems and can be even fatal. A study suggests that underweight is more commonly expressed in women than men. It is shown in statistics by the World Health Organisation (WHO) that 462 million adults are underweight. If being underweight is troubling you, then the following tips are for you to gain weight naturally:
5 Ways to Gain Weight Naturally
Check the following ways to gain weight naturally.
- Monitor your calories:
An important thing you need to focus on while gaining weight naturally is to intake more calories than your body needs. You need to include at least 300-500 calories to able to gain weight slowly and steadily. It is the minimum amount of calories you need to maintain to gain weight naturally. If you wish to speed up the process, you must intake at least 700-1000 calories minimum. Checking the exact amount of calories intake during your diet is hard. Yet, you can go with an approximate assumption based on the standards defined by FSSAI and FDA.
- Include plenty of proteins
One of the most natural ways of gaining weight is to include a sufficient amount of proteins in your daily meals. Proteins help in building muscle mass and strength, organs, tendons, skin. The Dietary Reference Intake (DRI) suggests that an average sedentary man needs 56 grams per day. A sedentary woman needs 46 grams of protein per day. Including proteins in your diet daily will not help you gain weight naturally but will also be beneficial for your bones and help your appetite.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/
- Carbs and Fats
There are many weight gain home remedies you can include in your daily routine to help Gain weight naturally. Apart from protein, you also need to include foods that are high in carbs and fats. Carbs and Fats will help in weight gain fast at home. Foods with high-carb content are oats, quinoa, bananas, potatoes, beetroot, etc. Even fats like saturated fats are good for your body and can help Gain weight naturally.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/
- Use spices, sauces, condiments
The amount of food we eat also depends on how the food looks and how tasty it is. If you go for a single whole ingredient food, they may be more fulfilling, but you won’t get many calories from it. When you add spices, sauces, or condiments to your food, it tends to make your food tasty, thus makes it easier to eat more of it. Also, to help you gain weight naturally, include high dense food like nuts, dry fruits, high-fat dairy, etc.
Following are some energy-dense food that can help you gain weight naturally:
- Nuts: Walnuts, Almonds, macadamia nuts, peanuts, etc.
- Dried fruit: Raisins, dates, prunes.
- High-fat dairy: cheese, Whole milk, cream, full-fat yoghurt.
- Fats and oils: Extra virgin olive oil or Avacado oil.
- Grains: whole grain oats, bread, and brown rice.
- Meat: Chicken, beef, pork, lamb, etc.
- Tubers: Potatoes, sweet potatoes, and yams.
- Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.
- Lift Heavyweights
The number of calories you intake should be used by the muscles and not the fat cells. For this, you need to lift weights so that the excess calories go to the muscles. It is crucial for you to gain weight naturally. Start by lifting minimum weights and keep on increasing the volume over time. If you are entirely new to this, you should hire a personal trainer. When you lift weights, it helps you improve muscle mass and overall strength, thus beneficial for gaining weight naturally.
Conclusion
It is clear from the above weight gain tips that you need to have more calories than you regularly intake. The calories should go to the muscles for which you lift weights. Another critical factor is the quality of sleep for your body for proper muscle growth. The above tips for weight gain natural food, when followed strictly, will surely get you better results.
Frequently Asked Questions (FAQ)
Q1. Does being underweight have health consequences?
Ans. Yes, being underweight does have health consequences. Being underweight can weaken your immune systems, risk of infections, cause fertility problems. A study has shown that being underweight has a 140% risk of early death in men and 100% in women.
Q2. Give some weight gain home remedies tips.
Ans. If you wish to gain weight the healthy way. Your calorie intake should be high with proper weight training. Along with the combination of these two, you follow the below tips to gain weight naturally:
- Get quality sleep
- Try protein or weight gainer shakes.
- Eat more often, drink milk.
- use bigger plates
- Do not smoke
Q3. Can I quickly gain weight through eating fat-rich food?
Ans. It is a wrong assumption that you can gain weight by eating fat-rich food. Naturally, gaining weight will take time, and you should not be confused with fake products selling online claiming results in less than a month.
Q4. What are some foods that help increase body weight?
Ans. Some of the food that helps increase body weight are raisings, dates, almonds, whole milk, oats, bread, rice, chicken and more. You can check the above article for more information.
Q5. Is it possible to gain weight naturally?
Ans. Yes, it is entirely possible to gain weight naturally by following simple steps. Check the above article for complete information.