When we talk about weight gain, it’s all about eating more calories than the calories spent per day. Our body has to be in energy balance to maintain weight, but when it comes to gaining a few pounds and that too naturally, go for increasing a gradual calorie intake of 500 kcal/ day.
Gaining weight the right way is very crucial as those sweets, ice creams and cheesy pizzas will undoubtedly help to add up ur kilos, but will leave your body unhealthy.
Nuts and nut butter
This includes Almonds, walnuts, pistachios, groundnut etc. a safe weight to add on weight is consuming nuts on a regular basis. They can be consumed raw or roasted. Even nut butters made without sugar and hydrogenated oils will be useful.
These antioxidant and micronutrient rich class includes Raisins, dates, prunes etc. They are loaded with fiber and also add vitamins and minerals to the diet.
Potatoes, sweet potatoes, yam, etc. are starchy and carb-loaded tubers are easy to digest which causes an insulin spike. Body converts these carbohydrates to glucose that is used as an energy source. The unused glucose is converted to fat that helps to gain a few kilos. Potatoes are also a great source of potassium and vitamin C.
It's good news for meat eaters that these power-packed pieces (loaded with fat, protein and iron) helps to produce red blood cells, deliver nutrients and oxygen to the tissues and help to gain weight.
Protein-e-licious smoothies with High fat dairy
Whole- milk, full-fat yoghurt, cheese and cream are a few options. One of the quick ways to gain weight is adding homemade smoothies to your diet. Those available in restaurants are loaded with sugar and lack nutrition. But trying a few with healthy ingredients is the best way of gaining. Have a glass of milk, yogurt/curd or whey water as protein base, add vitamin and mineral loaded fruits to it and a healthy fat source (nuts and nut butter). Along with this you can also add some super seeds (flaxseed, sunflower seeds, chia seeds etc.)
The final word
Yes, it’s true that for some it may be difficult to gain weight because your body is comfortable at a particular set-point. And it becomes difficult to change this point because body resists this. Gaining weight is a marathon, not a sprint. So, consistency is the key.