Most people think that losing weight is a big challenge. But for some skinny people, it is even a bigger challenge to gain weight naturally. This is because being underweight can affect health significantly and cause major problems in the long run.
So, such people must find effective ways to gain weight healthily. But before exploring those ways in detail, it is necessary to understand the reasons behind being underweight.
Why am I Underweight?
There are multiple reasons for this. Some people have a very high metabolism rate and others have naturally low BMI. People who have high levels of physical activity but who don’t use protein shakes for building muscles or other healthy diets, tend to be quite underweight. Other reasons for being underweight include:
- Health conditions like diabetes, cancer extra
- Constant stress
- Eating disorders like anorexia nervosa
How to Gain Weight Naturally?
Gaining an adequate amount of weight is a time-consuming process. You’ll have to stop eating junk and incorporate healthy protein smoothies and meat in your diet. Here are some ways you can reach a healthy weight.
Eat Red Meat
Red meat is the perfect food source to naturally gain weight. It is high in cholesterol and also contains a rich amount of proteins and iron. If you are struggling to reach safe levels of weight gain during pregnancy, then you can eat baked ribs once or twice a week to stay healthy. But don’t combine red meat with high saturated fats as they can make you fat fast.
Incorporate Peanut Butter in Your Diet
Peanut butter is filled with good fats and proteins. It is also a rich source of magnesium, vitamins, and folic acids. A tablespoon of peanut butter contains 100 calories. So, you can use it in the morning with whole wheat bread. Avoid using it twice or thrice every day as it can make you put on an unhealthy amount of weight.
Use Whole Fat Milk
If you have been taking vitamin supplements for men over 50, you should stop doing so. Instead, start using whole milk instead of skimmed milk as it is full of vitamins D and A. If you don’t like to drink milk as it is, then you can use it with cereal and oatmeal.
Drink an adequate amount of water daily to prevent dehydration. Doing so can help your body flush out the toxins easily. Don’t drink water with or before meals as it can make you lose weight instead.
Eat Plenty of Fruits
You might have struggled with the following questions in the past:
- Are protein shakes healthy?
- Can they make me gain weight?
- Should I drink a smoothie instead?
Protein shakes can be a healthy option if you are trying to lose weight. If your goal is to gain weight, then you should drink strawberry, banana, or apple smoothies twice or thrice a week. If you don’t like smoothies, eat plenty of fruits daily. They have natural sugar that can help you gain weight fast.
Avocados are rich sources of vitamins and minerals such as folic acid, potassium, and vitamin E. So, eat half an avocado daily either with the whole wheat bread or with the salad to gain weight easily.
Try Whole Wheat Bread
If you are looking for an easy way to gain weight naturally, no food can beat the whole wheat bread to reach your goal easily. It is a rich source of fibers and minerals and has enough calories to keep you full for a long time.
Improve Physical Strength
While it is very easy to find the right exercises to lose weight, it is hard to find one that can make you gain muscle weight. Don’t do cardio and focus on strength training instead. Also, don’t go to the gym more than 5 times a week as too much exercise can make you lose more weight.
Use Butter/Ghee Instead of Oil
Most weight-loss diets fail because they are filled with butter or ghee. That implies that if you are struggling to gain weight, then you should incorporate these two food items in your diet. You can fry eggs in butter or toss your toast in ghee. But be careful with the amount as too much ghee or butter can increase the risk of heart diseases.
Cheese is a great fat source. So, you can use it with the salads or on your toast twice or thrice a week. Don’t go overboard with its usage as too much cheese can increase the risk of dangerous diseases.
Another great food source to gain weight naturally is potatoes. These are filled with good proteins, fibers and vitamin C. Don’t peel off the skin while baking or lightly frying them. This is because peeling them can take away the abundant nutrients from the skin easily.