Do you’ve lost a lot of weight recently or you’re just naturally skinny? Do you have come to a point where you want to know how to gain weight naturally or you want to put on some weight after a surgery or any other medical conditions?
If you are underweight it can be a matter of concern if it’s the result of poor nutrition or if you are pregnant or have other health concerns. Being underweight can be just as bad for your health as being obese do. So at first consult with a doctor or dietitian for an evaluation. The best way to gain weight naturally is to increase consuming more calories in your daily diet. You have to make some changes in your habits. In this article, we will suggest you some effective tips to gain weight naturally.
Eat egg yolks, meats, and animal fats and it’s the best way to include healthy fats in your diet. Adding fruits like bananas and sapodilla will help as well.
Healthy oils like olive oil, avocado, soybean oil, coconut oil, and nuts are rich in nutrients. They are high in calories too. You can add a dash of oil to your salad or topping your meal with some sliced avocado. This will increase calories in the meal.
A handful of almonds or peanuts is a good option for a quick mid-afternoon snack and a healthy way to add some extra calories.
Sunflower and pumpkin seeds are also rich in calories and they also contain “good” fats. Adding healthy fats is a very effective way if you want a suggestion about how to gain weight naturally.
Try to eat five to six smaller meals during the day rather than two or three large meals. Eating often throughout your day will provide you with a steady flow of calories.
Try to eat something healthy at least every 4 hours, whether your meals or a small snack that includes protein and three different types of food.
Protein is the single most important nutrient for gaining healthy weight naturally and safely. Our muscles are made of protein and without it, most of the extra calories stored as body fat.
If you’re trying to gain weight fast, try to consume 0.7–1 gram of protein per pound of your body weight. You can even go above if your calorie intake is very high.
Lean meats, fish, eggs, many dairy products, legumes, yogurt, nuts, are High-protein foods. Protein supplements are also useful to get enough protein in your diet. You can mix protein powder to your yogurt, oatmeal, and other foods to add a protein and calorie boost. it’s especially good to intake high protein supplements after a workout.
If you want to know a quick and super easy way to gain weight or how to gain weight naturally then try to follow this. Take high protein right before going to bed. You can drink some full cream milk or eat some yogurt to fuel you through the night. This good habit helps to recover if you work out frequently.
Eating all day long can fill you up sometimes but if you get some of your calories in liquid form, you won’t feel as full. Drink healthy smoothies, liquid yogurt, fresh fruit juice which are rich in calories and nutrients.
If you have the habit of drinking water before eating please don’t do that for now. Drinking water or any other beverage before eating can fill you up very quickly. This way is very effective for them who want to lose weight. Try to drink a calorie-rich healthy shake made with milk and fresh or frozen fruit while eating or a delicious healthy smoothie.
Add full-fat cheese or dairy products to your meals. Try to stir some peanut butter and honey into your oatmeal. These foods are very rich in calories and help you to increase your overall caloric intake. Dried fruit, such as dried apricots, figs, or raisins are also a great source of calorie-dense food.
How to gain weight naturally? Try to eat complex carbohydrates like brown rice, bulgur, barley, whole-grain bread, pasta and cereals, and quinoa. Always avoid empty calories and simple carbs like white flour, refined sugar, and white rice.
Lifting and weight training help to trigger more strength and muscle gains to gain weight, which is the best kind of weight for your body to put on. If you aren’t used to doing this kind of training stat it slowly off.
This workout should include exercises like squats, deadlifts, presses, pull-ups, rows, dips, snatches, cleans and jerks. Exercise increases your appetite for foods. You can try exercises such as swimming or biking. Exercises help in engaging multiple muscles while triggering the hormonal response system.
At the end of the day, your ultimate aim should be to gain weight naturally and your body is toned and curved at the right places. If you are gaining weight only around your abdominal area, then this is not the ultimate result you want! You have to keep patience and if you eat a lot today but little the rest of the week, it will not work. Keep in mind that you must consistently eat more than you burn to increase your body-weight.