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Health Tips » How to gain weight?

How to gain weigh naturally?

How to gain weight?
Building muscles

Are you extremely thin? Struggling to build muscle and achieve healthy weight? And wondering how can I gain weight? Then you must go through this article carefully.

Around the world where obesity is the biggest problem, there are additionally numerous individuals with the inverse issue of being excessively thin. People these days consider losing weight and becoming skinny as fashion, but loosing too much weight can cause severe health problems. This is a worry, on the grounds that being underweight can be pretty much as awful for your well being as being corpulent.

Whether you are clinically underweight or basically difficult gainer attempting to put on some muscle weight, the primary standards are the same. This article traces a straightforward method to put on weight, in most natural and harmless way. [1]

"Underweight" meaning

Being underweight is characterized as having a body mass index (BMI) underneath 18.5. This is evaluated to be not exactly the body mass expected to manage ideal well being.

On the other hand, BMI more than 25 is viewed as overweight and more than 30 is viewed as obese. Underweight issue is more common in females than in males.

Benefits of gaining healthy weight

When you initiate weight gain program, you will increase the quantity of nutrients in your diet which are extremely important. Being underweight may leave you deficient in valuable vitamins and minerals such as iron and calcium.  One should also increase the quantity of carbohydrates, fats and protein to diet plan to nurture your body and increase the number of calories intake daily.

  • Promote Immunity: Gaining a healthy weight can help you keep your immune system more efficient. A healthy immune system helps reducing your risk of becoming ill and reduces the severity of any illnesses.

  • Fertility: Women with low body weight may have a difficult time getting pregnant. Being underweight leads to hormonal imbalance and may lead to irregularity in menstruation. Healthy amount of fat is necessary for a normal pregnancy.
  • Increasing Reserves: When you fall sick, you lose weight rapidly. If you are already underweight, it can lead you to very severe health complications. A moderate weight gain, with respect to your height and body can provide you with the extra energy reserves that your body requires if you fall ill.

While most people are only interested to lose weight, there are others who want to put on a healthy weight. Unfortunately, some people get victim to needless supplements (low quality weight gainer) and some start eating unhealthy food like junk without having knowledge about their ill effects on the body. If you want to really gain healthy weight, don't depend on high-calorie junk foods that are not nutritious and more harmful. Choose foods that are more nutritious whenever possible. Another simple and most important step which many of them fail to apply is Hydration. Drink adequate amount of water daily so your muscles get to grow in healthy way.

How to gain weight?

Eat more frequently with little more quantity of food each time. Eat four to five littler suppers within the day as opposed to a few substantial dinners. Choose nutrient rich food like entire grain breads, pastas and oats, foods grown from the ground, dairy products, increase protein sources, nuts and seeds.

Try and include smoothies and shakes in your daily diet. Try not to top off with coffee and carbonated drinks since these interfere with your digestion. Rather, cultivate the habit of drinking fresh juice and shakes made with milk [2].

Watch when to drink water and other fluids, few studies found that drinking liquids before meal reduces appetite. Drinking water before and after 30 minutes of eating is ideal.

You can add up high calorie diets for more calories like cheese in meals and fried eggs, and sans fat dried milk in soups and stews.

Food recommended for weight gain

You need to adapt healthy eating tips and add them in weight gain diet for best results (food to gain weight)

Salmon food to gain weight

1. Salmon:The most recommended fish to eat. It is highly rich in proteins.  Can be taken in two portions every day, will ensure proper protein consumption and help increase weight.

2. Peanut butter Spread: It is rich in proteins and gives you approximately 192 calories.

whole eggs

3. Whole eggs:  “Eggs” are synonym for complete diet. They are cost-effective and full with proteins, vitamins A, D and E with good cholesterol. Have 2 eggs a day for breakfast.

4. Butter: It is good for weight gain, but Intake of butter should be in balance, as regular consumption of butter is bad for heart.

Fresh Fruit Juice
Fruit Juice

5. Fruit Juice: A fresh fruit juice a day added with sugar and milk can give you energy for whole day and also aid you in gaining weight. Spend your money on a glass of fruit juice instead of packed carbonated water

6. Dried fruits: snacking on dried fruits is great option because they have more calories and are still very nutritious viz. almond, cashew nuts, wall nuts etc. [3]

Other healthy foods to gain weight are: Yogurt, Healthy fats and oils.  Adding extra fat to your diet is an easy way to add extra calories, one should always prefer olive oil and canola oil etc. Moreover Brown rice, Bananas (One banana contains approximately 100 calories), Beans, Chicken breast, Potatoes are fantastic foods.

Sleep. Body functions continuously even in sleep and it is very important to have good sleep. After exercise, muscles use the nutrients and water which is ingested during the day, and will work during sleep to build and grow muscles. Hence have sufficient sleep of 8 hours (adults) per day.