Being underweight or skinny may have an underlying issue. Eating too few calories for a prolonged period makes you underweight that leads to different medical illnesses. Conversely, eating too many calories causes a person to become overweight, which is also a not good sign.
The weight gain equation is pretty much simple as you consume more calories than you burn. If your metabolism is high or you do vigorous exercise, you need to consume more calories to meet your body requirements. Simply overeating can’t be a solution to gain weight. However, eating five to six times a day, eating more protein and fat, adding high-calorie snacks are among the ways to gain weight naturally.
People consume various supplements and unhealthy food to gain weight quickly without proper research. These may land them into some medical problems, thus think twice before eating anything. Instead, eat healthy foods that build muscle and increase your strength.
How to Gain Weight In A Healthy Manner?
The main concept is to consume more calories than you use during your day. A rough estimate you can aim for is to take in 300 – 500 more calories than you need. Another general idea is to eat more meals each day, rather than increasing the size of your existing meals. Increasing the amounts of fats and protein in your diet is also almost a necessity when you’re trying to gain weight. One thing you should not do is consume unhealthy fats and junk foods in an effort to put on weight. These kinds of foods will result in weight only on your tummy and can cause serious long term issues down the road like diabetes, obesity and heart issues. It is also a good idea to incorporate regular (but not intensive) exercise into your daily routine, this can help build up your muscle mass.
Foods to gain weight
Dried fruits
Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 calories.
Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online, or a person can dry fresh fruit at home.
Salmon
Six ounces of salmon will contain about 240 calories, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight.
It also contains many nutrients, including omega-3 and protein.
Protein supplements
Athletes looking to gain weight often use protein supplements to boost muscle mass, in combination with resistance training.
Protein supplements are available for purchase online. They may be an inexpensive way to consume more calories and gain weight.
Other starches
Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of calories consumed. Other foods rich in starches include:- legumes
- winter root vegetables
- sweet potatoes
- pasta
- whole-grain cereals
- whole-grain breads
- cereal bars
- potatoes
- corn
- quinoa
- buckwheat
- beans
- squash
- oats
Whole-grain breads
These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.Nuts and nut butter
Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.
Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.
Red meat
Consuming red meat has been shown to help with building muscle and gaining weight.
Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.
While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.
One study found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.
Rice
A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.
Protein shakes
Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.
However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully.
Milk
Milk offers a mix of fat, carbohydrates, and proteins.
It is also an excellent source of vitamins and minerals, including calcium.
The protein content of milk makes it a good choice for people trying to build muscle.
One study found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.
A similar study involving women in resistance training showed improved results in those who drank milk following a workout.
For anyone looking to gain weight, milk can be added to the diet throughout the day.
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Pasta
Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain.
Avoid bleached pastas, and opt for those made with whole grains.
Yogurt
Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars.
A person may wish to flavor their yogurt with fruit or nuts.
Cheese
Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.Fats and oils
Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil will contain about 120 calories.Oats
Not just a breakfast food, a bowl of oats or an oatmeal cookie is a perfect evening snack.
As well as helping you feel full with their carbohydrates, oats are another natural source of melatonin.
Eggs
Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk.Whole-grain cereals
Many cereals are fortified with vitamins and minerals.
However, some contain a lot of sugar and few complex carbohydrates. These should be avoided.
Instead, select cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants.
Cereal bars
Cereal bars can offer the vitamin and mineral content of cereal in a more convenient form.
A person should look for bars that contain whole grains, nuts, and fruits.
Avoid those that contain excessive amounts of sugar.
Dark chocolate
Dark chocolate is a high fat, high-calorie food. It also contains antioxidants.
A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent.
Avocados
Avocados are rich in calories and fat, as well as some vitamins and minerals.Bottom Line
The foods above can help a person to increase their calorie intake in a healthy way. This will help a person to gain weight safely and efficiently.
The secret behind gaining weight is consistently eating more calories than you’re burning with activity.
Lifting weights is important too, so that the additional calories from foods and high calorie snacks can be used to build muscle instead of just adding fat.
Incorporate the foods on this list into meals and meal plans that you enjoy and can stick with over the long term.
