Maintaining a healthy weight is very important for your body.
Being too skinny can increase the risk of osteoporosis, immune problems, fertility issues, and deficiencies. Having a low BMI also makes you more prone to fatigue, anemia, slow growth, and sickness.
Adding the right foods to your diet and doing the right exercises can help increase your weight and build your muscle strength.
Here are the best foods to help you gain weight or add muscle, in a healthy way.
Milk
Milk is a complete food that has been used as a muscle builder for decades. It is rich in nutrients and provides a good balance of proteins, carbs, fats, calcium, vitamins, and minerals. Milk contains both casein and whey proteins, both of which are essential for muscle building.
Just drinking two glasses of milk per day can help you gain weight.
Rice
Rice is a staple food in many parts of India. It is a healthy source of carbohydrates that can help you gain weight naturally. It is a calorie-dense food containing high amounts of carbs. Rice is low in fiber which makes it easily digestible, thus eating rice can improve your appetite and help you gain a healthy weight.
Include rice in your main course and have it with legumes, pulses, and a variety of veggies.
Dried Fruits
Dry fruits are high in calories food packed with antioxidants and micronutrients. It is rich in proteins, calories, and micronutrients. They have naturally high sugar content which makes them an excellent choice of food for weight gain. Dry fruits like cashews, dates, and raisins, are rich in fiber, vitamins, and minerals. You can include these high-calorie snacks in your daily diet.
Eat a handful of almonds, walnuts, and cashews for weight gain.
Potatoes
Potatoes are rich in starch, carbs, and calories that can help you gain weight. It also provides important nutrients and fibers which can nourish your gut bacteria. They are a good source of vitamin K, carbohydrates, and calories.
Eat boiled and mashed potatoes, not deep-fried or processed potatoes.
Cheese
Cheese is a dairy product high in calories. It is a good source of proteins, calcium, and vitamin B12. It can help you build muscle, keep you full, and gain weight gradually. In addition to that, cheese can prevent osteoporosis, lower blood pressure, regulate blood sugar, and reduce the risk of heart disease.
You can have cheese with whole grain bread and an omelet for breakfast.
Eggs
Eggs are one of the healthiest muscle-building foods. They are high in protein and fats. They provide a great combination of high-quality protein, fats, and calcium. It is important to eat the whole egg as the egg yolk contains many beneficial nutrients. Eggs also contain a nutrient called choline which is vital for brain health.
You can eat an omelet for breakfast.
Banana
Bananas are loaded with dietary fiber, potassium, protein, vitamin A, vitamin C, folate, and healthy fats. Ripe bananas contain high sugar. They are an excellent source of carbohydrates and calories. Bananas can keep you satiated, boost your metabolism, and provide you with a rush of energy.
Eat a banana in the morning for your breakfast to stay energized throughout the day.
Healthy Tips to Gain Weight Naturally
- Eat five to six smaller meals during the day rather than two or three large meals.
- Drinking fluids before meals blunts their appetite.
- Snack on nuts, peanut butter, cheese, dried fruits, and avocados.
- Strength training exercises can help you gain weight by building up your muscles.
- Exercise may also stimulate your appetite.
- Get 8 hours of good sleep every night.
- Stress can lead to loss of appetite. Try meditation, deep breathing, music therapy, relaxation therapy, and hot shower baths.
Conclusion
The secret to healthy gain weight is eating healthy and nutrient-dense foods. Consume more calories than you burn. It may take time, but gaining weight naturally and organically is best for a healthy body. Though there are supplements for weight gain, they often come with serious side effects.
Also, you should not resort to unhealthy means like eating junk and processed foods or weight gain pills. This can lead to diabetes, obesity, and heart issues. Rather than increasing your meal size, eat more meals each day. Consult your doctor before making major changes to your diet.
