Not everyone wants to lose weight in this world, some want to gain weight too, to achieve a healthier weight than before. Healthily gaining weight be difficult for some. The questions before beginning a diet to gain weight are mostly about; what to eat, and whether it is healthy or not? Junk food and packaged food could be harmful to health in a short and long time. Gaining weight is not just about increasing calorie intake, it should be about increasing weight to a healthy BMI and gaining muscles.
What Are Some Healthy Ways to Gain Weight?
We at Beauty Tips By Nim are presenting you with some healthy ways to gain weight and you can choose to implement and intake in your weight gain journey at home:
1. Increase Your Calorie Intake:
Increasing calorie intake comes as given if you want to gain weight. Include food options that are high in carbs, fats, and or protein-rich. A higher amount of calories should ideally come from healthy home-made food and fruits. While occasional treats of packaged snacks and outdoor eating lifts your taste buds and mood, they should not become a regular habit.
2. Eat More Frequently:
Eating three meals in a day is important. Try to schedule your meal times and follow accordingly every day. Also, incorporate snack times and protein shake in the evening and before breakfast.
Before beginning your day by going out for a run or off to work, drink a protein-rich high-fiber smoothie or shake. You can pour the smoothie or shake in a container and drink it on the way to work. Similarly, for evening snacks, try and fill up on healthy snack options like dry fruits, nuts, protein bars or drinks, nut butter, peanut butter and jelly sandwiches, and more. Try to snack on food items that have good fats in them for a healthier heart.
ALSO READ: Top 15 Zero Calorie Foods for Weight Loss and 5 Exercises
3. Choose Nutrient-rich Foods:
When shopping at the grocery stores for the week, choose food items that are nutrient-rich. Incorporate a balanced diet that consists of all essential food nutrients which are: proteins, carbohydrates, fats, vitamins, minerals, and water. Include food items such as whole wheat grains, pasta, cheese, veggies like potatoes and yams, etc. Even if you don’t prefer large three times a day meals, try to have a nourishing meal full of nutrients at least twice a day.
4. Snack Away With Healthy Calories:
Snacks can help you fill up on those nutrients which were left out in your meals. Proteins and carbohydrates are available in plenty of amounts in food items such as protein bars, oatmeal, yogurt, salads with nuts, and smoothies. You can sprinkle cheese on soups and pasta, add more cream in your coffee and add more condiments, sauce, and spices in your home-made dishes.
If you do not feel like eating, then consume your calories in form of liquid such as smoothies and shakes. Add sprinkles or healthy sugar and salt, if needed to your liquid source of energy.
5. Load Up On Fats, Protein, and Carbohydrates:
Fats, carbohydrates, and protein’s increased consumption will result in high-energy and weight gain. Keep track of when you consume your most amount of calories; whether during breakfast, lunch, or dinner time.
Include these nutrients in your daily diet which you can get from:
Sources of Carbohydrates:- Pasta, bread, rice, and potatoes.
Sources of Proteins:- Pulses and beans, groundnuts, nuts, mustard, green peas, dry fruits, and food grains.
Sources of Fats:- Sweet potato, whole corn, coconut, soybean, and Whole-fat dairy products. (milk, cream, cheese)
Make sure to consume energy-rich food too so that you don’t feel nauseous and weak during the days. Energy-rich foods are dark chocolate, full-fat cream, cheese, milk, almonds, walnuts, and peanuts.
6. Weight Lifting and Exercise:
Too much cardio and aerobic exercise can make you lose all the calories you have consumed in a day. Weight lifting and strength training can help you gain weight in your muscles. You can also try yoga to help the digestion process. Exercise and yoga will also stimulate and increase appetite if done regularly.
7. Bigger Plate Size:
Increase your plate size and do not fill up your stomach before a meal with water. While consumption of water is, of course, necessary, try to complete your water intake in between meals, and in sips. Eat food on bigger plates and include lots of varieties of different food items. Incorporate bread, rice, dairy products, and proteins in your daily diet.
Food items you can include into your daily diet to gain weight in a healthy way:
1. Milk:
Milk can help you in gaining weight and muscles. Milk is a good source of calcium, proteins, carbs, and fats among other nutrients. A glass of full-fat milk has 149 calories. Try to drink at least half a liter of full-fat milk daily to get used to it. Steadily increase the amount to 1 liter as time goes. If you do not like the taste of simple milk, try adding a spoon full of protein or energy powder.
2. Rice:
Incorporate rice into your daily diet to gain weight in a healthy way. Rice is a low cost, readily available, high carbohydrate food that gives you sufficient carbs and nutrients and makes you feel full for the rest of the day. A cup of rice has about 204 calories. You can eat rice with curry, sauce, and other condiments.
3. Potatoes and Starches:
Potatoes are rich in carbs and help you build muscles instead of just bloating. Potatoes and starches are readily available at a low cost. You can eat, include them into your daily diet in a variety of different ways without feeling bored, or losing your taste. Sources of starches can be oats, corn, quinoa, and other food options.
4. Dried Fruits:
Full of antioxidants and micronutrients, dried fruits can be a great source of nutrients. Also, they are sweet and taste great! Rich in carbohydrates and fiber, you can eat dried fruits in a variety of different ways. As an evening snack, complimentary meals, garnishes on pudding and yogurt, etc.
5. Whole Grain Bread:
Whole grain bread is not only packed with calories and nutrients, they are also a healthier option to choose against white bread. Combine it with a good source of protein such as peanut butter or potatoes and you have got yourself a fulfilling snack. It is better if the whole wheat bread is fresh and baked at home.
6. Dark Chocolate:
Dark chocolate is known to increase your concentration, boost your memory, and it is packed with loads of benefits that can improve your health. Dark chocolate is a high calorie-dense food item that you can eat in several different ways. You can make hot chocolates, use them in baking, garnish on top of yogurts, or eat it straight from the packet.
Other food items that you can incorporate into your weight gain diet are: dairy, Whole eggs, healthy oils, avocados, and more.
Increasing your weight up to a healthy BMI can be beneficial as it can lower your chances of future health problems and disease. If you have signs and symptoms of food intolerance, consult a physician.
There are lots of reasons such as genetics, illness, high physical activity, and more which can prevent a person from gaining weight. Before starting any diet, consult your doctor whether or not it will be ideal for you. If you have suffered from or are suffering from an eating disorder, talk to your doctor and therapist before starting a diet to gain weight.
Get proper sleep on a regular basis, avoid drinking water before meals, and avoid smoking to gain healthy weight. Try not to be influenced by models and influencers who advertise supplements and packaged shakes. They are harmful to your health in long term. Eat all the required nutrients needed for your body to attain a healthy weight in form of a balanced diet. Consider taking supplements only when advised by your dietician.
Share with us your thoughts in the comments about what worked for you in your journey to gain weight from the tips and food options we shared. Do tell us if you have any additional tips on healthy ways to gain weight in the comments.
Stay updated on beauty trends, health, hair care, and skincare from around the world with Beauty Tips By Nim
Follow Us on Instagram for More Wellness Tips and Homemade Remedies.
FAQs on Healthy Ways to Gain Weight:
What Foods Make You Gain Weight?
Food items that you can eat to gain weight healthily are milk, pasta, whole wheat grain, cheese, yogurt, and more. It is advised not to eat packaged and junk food like potato chips and sugar-sweetened beverages. Packaged, junk food will be unhealthy for your body in the long run.
How can you gain weight overnight?
You can increase your plate size, eat more sodium and fiber rich food, load up on carbohydrates and fats such as pasta, potato, etc. A substantial weight change can not arise overnight. It requires consistent efforts. Do not eat more than your stomach can digest as it will lead to health problems, both long term, and short term.
How can I bulk naturally?
Increase your intake of food items rich in nutrients, mainly carbohydrates, fats, proteins, and energy-rich food. Eat more often in a day with regular intervals in-between and practice strength training exercises to bulk up naturally. If you do not prefer big meals, try to eat 6 smaller meals every day until you reach your desired weight.
Does drinking water help muscle growth?
Drinking water is essential for our body's health, and water also aids in developing strong muscles and helps with muscle growth. Water provides you energy for workouts, prevents muscle breakdown and cramps, and improves your performance while exercising.
Can oats help you gain weight?
Oats are high in minerals and vitamins and are good for overall digestion. You can eat oats to increase your weight healthily by topping a bowl of oats with nuts, dried fruits, bananas, honey, and more.
