According to the WHO, more than 450 million adults all over the world are underweight. All of us are well aware of the risks of being obese or overweight. But you should not be surprised to know that being underweight is also not good in a lot of ways. If you are underweight and looking to gain weight at home naturally,
Here are a few healthy ways for you:
1. Eat healthy carbs and fats:
Including healthy carbohydrates and fats is one of the best ways of naturally gaining weight. Carbs give your body the required energy and fats can fulfill the requirement of calories. Together, they can healthily improve your body weight. Some healthy sources are:
- Whole eggs
- Full-fat yogurt
- Pumpkin seeds
- Sunflower seeds
- Whole grains
2. Add more calories to your diet:
Eating 500 calories per day can increase body weight by 1 pound per week. So, adding more calories to your daily diet can help you to increase your body mass healthily. Some calorie-rich foods are:
- Avocado on toast
- Hummus with whole-grain crackers
- Protein smoothie
- Cereal bars
- Boiled eggs with toasts
- Muesli with fruits
- Bread with peanut butter
- Oatmeal with mixed nuts
- Yogurt parfait
Also Read : Early Morning Habits That Causes Weight Gain
3. Eat a lot of protein:
Protein is the most important nutrient if you want to gain some bodyweight. Your muscle is primarily made up of protein, so adding enough protein to your diet can play a key role to gain healthy muscle weight. Some foods rich in protein are:
- Red meat
- Whole eggs
- Fatty fish
- Whole grains
- Dairy products
- Nuts and seeds
- Pulses and legumes
- Whey protein powder
4. Add dry fruits to your diet:
Adding enough dry fruits to your diet can be a smart way of gaining weight. According to a study from the University of Colorado, dried fruits like dates, prunes, and apricots, etc. are excellent sources of vitamin E, protein and monosaturated fats. Dry fruits should be added to the diet to boost the intake of nutrients and calories.
Ashwagandha is one of the best weight gain supplements and is free from any side effects. Ashwagandha can significantly increase your muscle mass and strength. And the best part is, your body will retain the muscle mass even after you stop the intake of ashwagandha.
Ginger is one of the most effective appetite stimulants. Adding it to your diet can improve the flow of digestive juices. That can help you to eat more substantial portions with proper digestion and absorption of the important nutrients.
Also Read: 10 Foods For Natural Weight Gain
Regular use of chamomile tea can also improve the appetite in addition to calming and relaxing your nerves. You will start eating properly, and hence you will feel some improvement in your body weight.
Milk is one of the best sources of protein, and it is used to gain weight and muscles for so many years. It is not only dense in calories, but it is also a great source of protein, healthy fats, vitamins, calcium and minerals. It also contains casein and whey proteins, both of which are good at building muscles. Studies show that your body can gain weight if you combine weightlifting exercises with drinking milk.
Potatoes are full of calories, and starch and consumption of enough potatoes can be helpful for weight gain. There are dozens of different ways of having potatoes. You can opt for any of them to naturally gain body weight.
10.Improve physical strength:
Lifting weight or playing a sport can be immensely helpful to improve physical strength. By improving the overall physical health, you can avoid your body calories, turning into unhealthy fat. Prefer weight lifts or sports over cardio training, as cardio training burns a lot of calories, and that is not good for you if you are underweight.
Banana is one of the best sources of energy, and you require a lot of them if you are looking to gain some weight. Banana is high in carbohydrates, potassium and other nutrients. It will also give you the required energy and can help you bulk up.
Don’t you love cheese? The best part about cheese it, you can add it to almost all your favorite dishes. Usually, most varieties of cheese are high in fats, but if you want even better results, you can opt from parmesan cheese or goat cheese. Consuming them even in moderate quantities can be immensely helpful to gain weight.
Also Read: 10 Amazing Home Remedies For Weight Gain
You can follow any of these tricks on how to naturally gain weight. All of these are very easy to follow and are completely risk-free. So, start your journey of weight gain in a natural, healthy and safe way! Cheers!
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