How to gain weight in natural way
While most people seem to be interested only in how to lose weight and drop extra kilos, there are others who want to put on a little bit of weight and gain some kilos. In our body image conscious society, it’s rare to actually want to gain weight. But if you stuck with a high metabolism and lanky frame, it’s really tough to put on any amount of weight.
Food is the obvious solution, but what should you be eating? You don’t want to fall into the trap of junk food: those empty calories won’t help. Finding healthy and cheap foods to gain weight is essential. Choose foods that are nutrient-dense and energy-dense whenever possible.
You need to find something that you like, that you can afford, and something that’s good for you. No pressure, right? Here are a handful of healthy food choices for putting on weight. Add a few of these to your diet and eat regularly, and you’ll see amazing things happen.
Let’s start with making sure you’re eating a complete meal. If you want to gain weight by eating healthy foods, you’ll also want to ensure a balanced diet.
Each meal should contain at least one carbohydrate, a protein source and a vegetable of some kind.
The average man needs about 2000 to 3000 calories per day. A woman needs about 1600 to 2400 calories. To gain any weight, you need to exceed that amount, probably to the tune of 500 calories per day.
Potatoes: This is probably the most obvious choice for gaining weight, as most people instantly cut these carbohydrate-heavy vegetables from their diet when they are trying to lose weight. Fortunately, potatoes are also rich in fiber and vitamin C, in addition to giving you a bump to your weight. Potatoes are rich sources of carbohydrates and complex sugars. Consume as grilled or baked potatoes for quick weight gain. Make sure you keep the skin on for the optimal levels of nutrients!
Rice: Rice is one of the most popular grains in the world, and it’s packed with a ridiculously high amount of energy. 100 grams of rice contains about 130 calories, and it’s a very inexpensive food to buy. Simply adding a generous portion of rice to your meal can add hundreds of extra calories. Rice contains many essential vitamins, such as thiamine and niacin. A rice with beans is an energy packed, protein rich, healthy and delicious way to enjoy this grain.
Whole Grain Bread: Bread is a natural source of carbohydrates, but eating regular white bread is an empty and less healthy way to get them. Choose whole grain bread, which is packed with fiber and nutrients, in addition to the weight-boosting carbohydrate load.
Soybeans: A healthy, high calorie food is the nutty, delicious soybean. Not only are they rich in protein but are also a rich source of calcium, iron and several B-vitamins and fiber. A 100 gram serving of soybeans has 400 calories. That includes very little in the way of fat, and an astounding 30 to 36 grams of protein! By weight it’s a better protein source than red meat.
Bananas: An energy dense snack on the go. Bananas have the benefit of being affordable, convenient and really tasty! The average banana is a great food for putting on weight because it has about 100 calories. Bananas also have some fibre and a good helping of potassium, an essential vitamin in your diet. Bananas have a lot of sugar. For that reason, this is a good post-workout snack when your body is after that easy energy.
Whole Milk / Soy Milk: A glass of whole milk contains nearly 150 calories, as well as 8 grams of protein! It’s such an easy thing to add to your diet, it’s a no brainer. If you’re lactose intolerant, soy or almond milk make a fantastic alternative. Soy is almost as energy dense with 130 calories per glass, and about equal in the protein department. Both milk and soy milk contain a bit of fat, but that’s not a bad thing at all.
Whole Fat Milk: Add whole milk where ever you would use skim, such as in oatmeal, cereal, sauces, or just as a glass of milk. If you enjoy milk in your coffee, you can also use cream here. Dietitians say that one simple substitution you can make when trying to gain weight is swapping your skim milk for whole milk. It’s only 60 calories more a glass as the fat is left in. When you keep the fat in milk, the vitamins and nutrients stay in the solution. Whole milk is high in vitamin A and D.
Cheese: For a good reason, you can add cheese into almost any dish. It has all the nutritional benefits of milk products, but most cheeses are high in fat, making it a good product to have if you are trying to gain weight. Cheese also contains necessary vitamins and minerals, as well as a good amount of protein, which will help you gain that weight in a healthy way. Try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s high in protein.
Avocado: The avocado provides a shocking amount of calories and fats to your diet, making it a dieter’s nightmare and a skinny person’s best friend. There are approximately 150 calories in a standard sized avocado, with fat. Some of that is saturated fat, so it’s not wise to go too crazy on these delicious fruits. Avocados also gives you a rich variety of minerals, including particularly potassium, as well as vitamin E and folate.
Butter: Butter is linked with long term weight gain. Intake of butter should be in moderation, as regular consumption of butter is bad for your heart. However, if you are looking to pack on some pounds quickly, add butter to your meals.
Eggs: It is economical and loaded with protein, vitamins A,D, E and good cholesterol. Eggs are super nutritional, and there’s a reason that they’re a popular breakfast food: they provide your body with essential energy and nutrients to get through the day. Eggs are a great and healthy food for gaining mass because they’re inexpensive, readily available, and they give you a ton of cooking options so it doesn’t get stale. Eggs has essentials like vitamin B-12.
Enjoying eggs several times a week is a good practice, and it’ll certainly help with your weight gain goals.
Nuts & Seeds: An extremely good, calorie rich food source. Nuts and seeds contain polyunsaturated fats that add healthy calories to your diet. Nuts like almonds, walnuts and pumpkin seeds are good for you and your health.
The downside? They tend to be expensive, and they have a high fat content. Eating only a handful of nuts can keep you full for hours. Add nuts to your salads, and in your breakfast cereals and oatmeal.
Exotic Fruits: Some of the more unusual fruits like mangoes, papayas, and pineapples are very rich in sugar and can help pack on some extra, healthy pounds without too much effort. Also, the rich mineral, vitamin, and antioxidant content of these fruits (not to mention fiber) will make sure you are gaining weight in a healthy way.
Fruit juice: A healthy and nutritious way to gain some pounds, sip 100-percent fruit juice that’s full of sugar and added nutrients.
Yogurt: The healthy fruit-flavored, fat less yogurt can give you good amount of calories. Include it in your daily diet for quick weight gain.
Vegetable Oils: Nothing beats the taste of oil for cooking or in salad dressings. Extra virgin olive oil, safflower oil, coconut oil, and peanut oil are full of flavor and heart-healthy calories when enjoyed in moderation. Plus, most oils are safe to use when cooking at high temperatures, unlike butter.
- Try to get yourself some sort of eating schedule. The downfall of many skinny people is just not eating enough. A schedule or meal plan is a huge help in packing on some weight by intentionally adding extra meals in.
- Your body will take time to adjust to a more consistent meal schedule, and more frequent snacking. That’s normal. Try to stick with it even if you’re not super hungry.
- Drinking lots of water is important when you eat more. Water helps move the nutrients around your body, and will provide a bit of supplementary mass in the form of water weight. Don’t drink before eating. Drinking water or any beverage before eating can fill you up. You want to leave room for the calories you need to consume. Be sure to keep hydrated.
- Exercise and lift weights. Lifting and weight training help your body gain muscle weight, which is the best kind of weight for your body to put on. Start off slowly if you aren’t used to doing this kind of training.