If you are a skinny person and wondering how to put on weight, we understand your struggle. Gaining weight is just as hard as losing weight. There may be various underlying reasons for why one might be facing difficulty in gaining or losing weight; such as thyroid, cancer, infections, celiac disease, diabetes, etc. This article is for lean people who wish to gain weight quickly. So how to gain weight fast and easily?
Should I eat a lot to put on weight? Definitely not. Overeating comes with a risk of obesity. The key is to maintain an ideal weight and swear by the foods to eat to gain weight. Appropriately increase and balance your calorie intake. Consuming high-calorie foods at the right time is the trick and we will tell you just how it is to be done: have natural, nutritious foods loaded with vitamins, minerals, and other nutrients. Cut down on junk, refined and stale food.
Here is how to increase weight quickly (with this list of weight gain foods) and without the risk of side effects:
1.Banana for Weight Gain:
Bananas are loaded with carbohydrates and other important nutrients that are essential for the body. Carbohydrates play the best role in adding kilos to the body. With an average of 100 calories per banana, eat 2-3 ripe bananas per day – which would greatly help you gain weight quickly.
Note: People with high glucose levels should consult your dietitian before consuming bananas, as a precaution.
2.The Game of Eggs:
Eggs are extremely nutritious and can be a great part of a balanced diet. They contain numerous nutrients, vitamins, and minerals in varying proportions – the most important one being high-quality protein. They are sources of cholesterol, fat, sodium, potassium, vitamin A, vitamin D, calcium, cobalamin and more – most of those that a human body requires. Eggs help to increase HDL – the good cholesterol. With around 70-75 calories in an average egg, eggs can be consumed in many ways. A variety of egg recipes make eggs a popular and an ideal choice. Typically, one egg per day is recommended – for weight gain.
Note: Keep a track of the bad cholesterol in the process. Also keep in mind, that eating too many eggs can cause heat in your body. Thus keep it moderate.
3. Drink Whole Milk Instead of Skimmed Milk:
Milk is a great option for who want to gain weight. However, whole milk is better than skimmed milk. Whole milk is richer in nutrients and lower on side effects hence drink it more than skimmed milk. Avoid mixing sugar or other flavored powders in the milk since they very often contain unnatural and non-recommended types of calories.
4. Have Yogurt and Curd:
Yogurt and curd are also among the best foods for weight gain. They are filled with healthy, essential nutrients and lots of fat content. They also aid digestion thus allowing your body to utilize the foods you eat completely. Do not mix (or avoid) sugar or other sweeteners with yogurt and curd.
5. Consume Protein Pulses:
Protein is a good factor that aids the weight gain process. So include any possible sources of proteins – mainly pulses and non-vegetarian foods (among others: cereals, protein shakes, protein supplements, etc.). Note that protein supplements need should be taken under supervision since every person has different demands and requirements.
Avocado is a superfood loaded with nutrients, vitamins, and minerals. An average size avocado contains at least 200 calories. With 200 calories and many other important nutrients, avocado is a great source to put on weight quickly.
7.Nuts and Dry Fruits for Weight Gain:
Nuts are the new apples. Just a handful of assorted nuts every day keeps the doctor away! On an average, a handful of nuts provide up to 200 calories. Eat nuts every day in the morning – a few cashews, almonds, walnuts, figs, peanuts, pistachios, etc. This food rich in calories will keep you energetic throughout the day.
8.Delicious Peanut Butter:
Peanuts are excellent sources of fat. For additional taste and flavor, peanut butter is an option. Spread it on your slice of bread or over your apple pie or the oats but make sure, whatever you pair it with, keep it under 150gms of serving portion. 2 tablespoons of peanut butter every day – it provides up to whopping 180+ calories!!
Starchy vegetables such as potatoes, peas, corn, etc. are all good sources of weight gain. However, watch out for overconsumption of these since it might lead to belly fat formation. You don’ want your next job to be “how to lose weight”
10.Rice, The Staple Food:
Rice, the backbone of the Indian diet, is super rich in carbohydrates and thus a good option for those wanting to increase weight. Increase the amount of rice you eat every day according to the amount you currently eat.
11.Eat Cheese and Paneer:
Full-fat cheese is a good choice of weight gain owing to its high source of fat, calcium, calories, and proteins. Along with the fat, the product will also balance out the other nutrients required by the body.
12. Liquid Intake is Very Important:
Swear by fresh fruit juices, smoothies, healthy drinks and lots of water. Especially water, drink lots and lots of it throughout the day. Avoid drinking lukewarm (or warm or hot) water since it might aid weight loss.
13.Additional ways to accelerate weight gain:
Cut down on smoking, and reduce/stop drinking alcohol. Also, reduce consumption of beverages like tea and coffee; carbonated drinks etc..
Exercising helps nutrients to be absorbed into the bloodstream faster and more effectively thus fastening fat deposition. Hence exercise every day or at least once in 2 days. A mere 30 mins of exercise every day can take you a long way!
Lastly, know that cheat days are fine but do not over-do it. An observed and self-aware cheat day can be a successful booster of enthusiasm and motivation.