The majority of people support weight loss programs. However, some people also struggle to put on weight. People may want to put on weight for a variety of reasons. Regardless of your age, level of athletic ability, or if you have a 9 to 5 office job, your body weight can affect your productivity and general well-being. Numerous diets and artificial methods, including dietary supplements and oral or injectable medications, assert to gain weight fast by your preferences. But these approaches aren’t always secure or productive.
So, the question arises, how do I gain weight naturally?
Like any fitness objective, gaining weight is not a quick remedy. Gaining weight is likewise gradual, labor-intensive, and requires dedication. You must regularly include calorie-dense, nutrient-dense, and nutritious items in your diet. Before increasing your calorie intake to gain weight, there are several things you should be aware of.
Through this article, our experts will explain to you how to gain weight and what should be the different factors to be aware of. So, keep reading!!
What Does Being’ Underweight’ Mean?
Individuals are underweight if their Body Mass Index (BMI) is less than 18. According to estimates, this is less than the body mass required to maintain good health.
However, remember that the BMI scale, which solely considers weight and height, has numerous flaws. Muscle mass is not taken into consideration.
Some healthy individuals are naturally skinny. According to this scale, being underweight does not always indicate that you have a health issue.
Therefore, it becomes critical to understand how to gain weight and muscle.
Risk Factors Associated With Being Underweight
Your health could be harmed if you are underweight.
According to one study, those who are clinically underweight had a nearly twofold higher risk of dying than fat people, which suggests that being underweight may be worse for your health than being obese.
Another study discovered that after age 38, self-reported health outcomes dramatically decreased in underweight people, suggesting that having a low BMI later in life may be associated with higher health risks.
Being underweight can affect your fertility, harm your immune system, increase your risk of infection, cause osteoporosis and fractures, and lower your disease resistance.
In addition, underweight people have a higher chance of developing sarcopenia (age-related muscular loss) and dementia.
How To Gain Weight Naturally In A Week?
There are numerous methods for assisting you in how to gain weight without belly fat and naturally, as mentioned below:-
Increase your calorie intake
The most crucial thing you can do to gain weight is to consume more calories than your body requires, called a calorie surplus.
You should aim to consume 300–500 calories more each day than you expend if you want to gain weight gradually and steadily. Aim for approximately 700–1,000 extra calories per day above your maintenance level if you’re gaining weight quickly.
Remember that calorie estimators are just that—estimates. Give or take a few hundred calories daily, depending on your needs.
Increase your protein intake
For optimum growth, development, and human health, one must consume enough high-quality animal protein sources. The Recommended Dietary Allowance of protein is between 1.0 to 1.6 grams of protein per kilogram of body weight per day for healthy people to enhance skeletal and muscular growth and physical strength with little to moderate physical exercise.
Healthy people may consume up to 2 grams of protein per kilogram of body weight per day, with a maximum of 3.5 grams per kilogram per day.
Increase your intake of carbs and fat
Many people restrict their carbs or fat intake when attempting to reduce weight.
It will be more challenging to consume enough calories, so gaining weight may not be easy.
If gaining weight is a priority, eat lots of high-carb and high-fat foods. Each meal should have a good amount of protein, fat, and carbohydrates.
Avoid eating regimens like intermittent fasting, for example. This diet can be beneficial for losing weight and having other advantages, but it can make it much more challenging to consume enough calories to gain weight.
Increase your intake of energy-dense foods
Eating primarily whole foods, such as weight gain fruits, vegetables, whole grains, and legumes, is crucial.
However, because these foods are typically more satisfying than processed junk food, it is more challenging to consume enough calories from them.
Additionally, make every effort to emphasize foods high in energy and foods with high-calorie counts compared to their weight.
Nuts, dried fruit, high-fat dairy, fats and oils, cereals, tubers, and other foods high in energy may aid in weight gain.
12 Foods To Gain Weight Fast
The nutrient-dense foods listed below can aid in weight gain healthily and efficiently.
MilkMilk provides a balance of proteins, carbs, and fat. Additionally, it is an excellent source of calcium and other vitamins and minerals. Milk’s high protein content is a wise choice for those seeking muscular mass. Anyone who wants to put on weight can consume milk throughout the day.
Protein shakes can quickly and effectively aid with weight growth. The best time to consume a smoothie to help with muscle growth is immediately following exercise. Premade shakes should be avoided because they frequently contain extra sugar and other ingredients, which is crucial to highlight.
About 200 calories and a good supply of carbs, which aid in weight gain, may be found in one cup of rice. Rice is frequently used in meals that also contain proteins and vegetables since it is simple to do so.
It has been demonstrated that eating red meat promotes weight gain and muscular development. Leucine and creatine, two elements that are important for increasing muscle growth, are both found in steak. Protein and fat in steak and other red meats contribute to weight gain. Leaner cuts of red meat are better for the heart than fattier slices, yet people are still recommended to restrict their intake.
Nuts and nut butter
Regular nut consumption might promote healthy weight gain. Nuts make a delicious snack and can be included in various dishes, including salads. The most nutritious nuts are those that are raw or dry-roasted. Nut butter manufactured without hydrogenated oils or additional sugar may also be beneficial, and this butter should solely contain nuts as an ingredient.
Complex carbohydrates found in these bread have been linked to weight gain. Some also include seeds, which have additional advantages.
Some of the foods mentioned above can increase weight gain and muscle building with the aid of starches. They increase the number of calories consumed and give meals more heft. Potatoes, corn, quinoa, buckwheat, beans, squash, and other foods are also high in starches. Starches supply more calories and energy in the form of glucose, and the body stores glucose as glycogen.
Protein supplements are frequently used by athletes who want to put on weight in addition to resistance exercise to increase muscle mass. Online shoppers can buy protein supplements, which could be a cheap way to eat extra calories and put on weight. Protein, omega-3, and good fats are all abundant in salmon.
Salmon is a fantastic choice for people seeking to gain weight because it is high in healthy fats and only has about 240 calories in six ounces. It also includes a variety of minerals, such as protein and omega-3.
One-quarter cup of dried cranberries has about 130 calories, and dried fruits are high in minerals and calories. Dried pineapple, cherries, or apples are favorites among many people. Online stores sell dried fruit in large quantities, or fresh fruit can be dried at home.
Along with several vitamins and minerals, avocados are high in calories and fat.
A high-calorie, high-fat food is dark chocolate. Additionally, it has antioxidants. A person trying to gain weight ought to choose chocolate that contains at least 70% cacao.
Quick Tips To Follow To Gain Weight
You might gain weight by consuming lots of calories and engaging in vigorous resistance training. However, several different methods exist for putting on weight even more quickly. Here are ten more suggestions for putting on weight:
- Don’t hydrate with water before meals. This may make you feel fuller and make it more challenging to consume adequate calories.
- Take extra meals. Include an extra meal or snack, such as before bed, when you can.
- Whole milk can be a convenient method to consume additional high-quality protein and calories while quenching your thirst.
- Consider weight-gaining shakes. Consider using weight gainer shakes if you are having difficulties gaining weight. These have a lot of calories, carbohydrates, and protein.
- Utilize larger plates. If you want to consume more calories, you might use large plates because smaller dishes make individuals eat less.
- Drink your coffee with cream. This is a straightforward approach to increasing the number of calories.
- You can add a few pounds of muscle weight by using the creatine monohydrate pill for developing muscle.
- Rest well at night. A healthy sleep schedule is crucial for muscle building.
- Eat your source of protein and fat first. If your plate contains various items, start with the ones high in calories and protein. Eat things with more fiber last, such as raw veggies.
- Avoid smoking; if you already do, consider giving it up. Compared to non-smokers, smokers typically weigh less, and stopping smoking frequently increases weight.
We hope now it is clear to our readers how to gain weight naturally.
It’s crucial to achieve this by eating foods high in nutrients and gaining lean muscle mass. The process of losing weight is ultimately a marathon, not a sprint, and it can require a lot of work and consistency if you want to be successful in the long run. It’s crucial to consult a doctor or nutritionist if you’re having trouble gaining weight despite following the measures above.
Frequently Asked Questions
How long does it take to gain weight?
A person might gain an additional 15 pounds (6.8 kg) over six months by consuming 500 extra calories daily. A more powerful strategy that involves consuming an extra 1,000 calories per day can enable a weight increase of approximately 25 pounds (11.4 kg) over six months. But a sizable amount of this weight gain might be made up of fat.
What is the cheapest way to gain weight?
To claim that you must spend a fortune to follow a nutrient-rich diet to gain weight is untrue. Local produce from neighborhood markets performs the same function as exotic weight gain fruits and vegetables purchased at the mall at a low price. You could always swap out your almond butter for peanut butter, homemade paneer for soy tofu, and lean beef with nearby oily fish.
Does exercise help in adding extra kilos?
Exercise does indeed aid in weight gain and adding a few extra pounds. Concentrate more on activities that increase your muscle mass and strength. The finest workout routines for weight gain include deadlifts, squats, crunches, lunges, and dips.