How to gain weight? This is a common question asked by numerous skinny guys. And more importantly - How to gain weight naturally? Well, here are 10 healthy ways to gain weight naturally. Let's begin!
Gaining weight is quite easy if you just gorge on anything that comes your way. This is one way of gaining weight, but it isn’t the healthiest way to gain weight.
Losing weight is a difficult thing, but with the right assistance and your sheer dedication, you can lose weight. The same holds true for gaining weight as well. If you are someone who needs to gain weight, make sure you do it in a healthy way.
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How to gain weight naturally in 10 healthy ways.
1. Eat frequently
Your body is like an engine. To keep running, it needs a constant supply of energy. Even when you think you aren’t doing anything, your heart is pumping blood, your brain is functioning, and your muscles are working.
When you skip a meal, you are depriving the body the fuel that it needs. It results in a dip in your energy, which includes muscle mass. The best way to avoid your body losing any important tissue is to eat at regular intervals of about 3 – 5 hours. If you’re trying to gain weight, monitoring meal timings are of prime importance. Avoid erratic eating patterns and maintain a consistency of meals.
Some nutritionists also recommend eating six times a day and eating about every three hours. Make sure that your snacks are small enough so that you’ll be able to eat again at the next mealtime. For all those who keep asking how to gain weight fast, this is an important tip to keep in mind.
2. Eat a mix of different foods
When you plan to gain weight in a healthy way, try and eat three food groups together. Choosing a high-calorie snack that is a mix of dried fruits, nuts, and any other goodies is a healthy way to mix up food groups.
3. Drink your food
Drinking your food or snacks in between meals is a healthy way to gain weight. Liquids tend to make you feel full. So you gain replace a plain glass of water with a fruit juice or something even healthier, a smoothie.
Smoothies are a great way to toss in calorie dense foods like nuts, fruits, and liquids. Some healthy options to include in your smoothie are – whole milk, yogurt, olive oil, avocado, and fruits.
At meal times try and avoid liquids so that you save space for solid food. If there is a soup on the menu, choose a thick creamy one over a clear broth and you’ll get an answer to how to gain weight naturally.
4. Eat nutrient dense foods
When finding the answer of how to gain weight, it is essential that you store some extra nutrition. The best way to do this without eating junk food or eating large quantities of food is by eating nutrient dense foods.
Pick nutrient rich foods that are a powerhouse of carbohydrates, proteins, or fats in a small serving. Dry foods are one of the best choices for nutrient dense foods. When there is no water, the portion shrinks by 75%. Try and eat dry fruits with no added sugar or preservatives to gain weight fast.
Source – Amal Gold Nutrients
Nutrient Dense Foods
5. Choose Low-volume, High-Calorie Foods
As mentioned above eating foods packed with nutrients will be beneficial for your body. Such kinds of foods will give the required amount of calories without filling you up too fast. Some good options for low-volume high-calorie foods are –
Nuts have a high protein and fiber content. They have about 150-200 calories per ounce. Eating nuts as snacks is a healthy way to gain weight. You can sprinkle them on salads, add them to cereals and smoothies, or just munch them.
· Nut Butter
Who doesn’t love peanut butter? It is tasty and healthy. A spoon of peanut butter has 100 calories. Add it to your smoothie, or just spread it on whole wheat toast and relish it.
· Healthy Oils and Fats
Healthy oils and fats is a rather easy way to add up those extra calories without stuffing yourself. One tablespoon of olive oil has 120 calories. You can add it to salads and smoothies and easily add up calories in your meals.
· Fresh Fruits
Eating fresh dense fruits is a healthy way to gain weight. Mangoes and avocados are two of the best fresh dense fruits.
· Starchy Vegetables
Eating vegetables with a high amount of starch will help you gain weight in a healthy way. They have more calories than other vegetables. Corn, peas, potato, artichoke are some of the high starchy vegetables. Eat a mix of starchy vegetables and other vegetables for a balanced healthy diet.
· Dried Fruits
Dried figs, dates, prunes, berries, and raisins are great to munch on, or to toss them in salads and cereals. They are nutrient rich and high in calories.
6. Eat Right Before Going to Bed
When you’re trying to lose weight, one of the most important advice is not to eat right before bedtime. But when trying to gain weight in a healthy manner it is advised that you eat right before bedtime.
A lot of repair and regeneration of the body happen when you’re sleeping. It is the time for building muscles and lean tissues. Thus, eating a healthy snack right before bedtime will give the body the required nutrients.
You can choose wheat pasta, salad with olive oil dressing, lean protein like veggies, or chicken breast. Choosing whole wheat and gluten free foods over junk foods will be highly beneficial for your body and you’ll be able to gain weight fast.
Image Source: Chronobiology
7. Say Goodbye to Low-Cal Foods
So when someone asks how to gain weight, nutrition experts answer them by saying say goodbye to low cal foods. Get rid of anything that’s fat-free. Replace skimmed or low-fat milk with whole milk, whip up your own salad dressings with healthy oils and eat high-calorie bread.
You can also include fatty fish like salmon in your dinner. This would not only help you gain weight in a healthy way, but also give the dose of omega -3 fatty acids. Gorge upon healthy high-calorie desserts like frozen yogurts, pumpkin pie, oatmeal cookies etc.
8. Eat Mini Meals
If you are someone who is constantly battling poor appetite due to medical or emotional conditions, eating mini meals is a great solution. Eating larger meals may seem to be an impossible task, thus, switch to smaller meals. Eating smaller meals throughout the day would help to increase your calorie intake. This would, in turn, help you to gain weight in a healthy manner.
9. Bulk It Up
Gaining weight by bulking up those muscles is a healthy sign. Muscle tissue weighs more than fat. And as you add more lean muscle to your body, you can see a steady increase in the numbers on the scale. While your muscles will grow, your body will look more toned.
Doing aerobics or going for a run will burn off those extra calories and work against your weight gain. Thus, what you need to focus on is strength training, including yoga, and weightlifting.
It is also possible to gain muscle without gaining weight. We recommend that you talk to a gym instructor. Discuss your needs and weight gain goals and he’ll be the best person to guide you through a detailed workout and diet chart.
Image Source – Muskel Mag
10. Go Slow
The last thing to keep in mind when talking about how to gain weight fast is to take it slow. Whether you’re trying to beef up your muscles, build core strength, or lose weight, it won’t happen overnight. With the right workout routine and food, you’ll get the desired results. Talk to your trainer and follow the guidelines.