Best & Safest Way to Gain Weight in 2021 – Effective Immediately!
Being underweight can stem from two underlying reasons: having a poor nutritional diet or a medical condition. A Body Mass Index (BMI) less than 18.5 is classified as underweight. Not weighing enough or having a low BMI may lead to several nutrient deficiencies and develop chronic fatigue.
Although ‘eat more’ is vague advice which is often given to people who are underweight, it has no mention of what quality and quantity of food should be consumed. Today we’re gonna cover the 10 best tips that promote a healthy weight gain.
Have More Than Three Meals
Often, a healthy weight gain is accelerated by more calorie intake. Instead of taking three big meals, aim for taking five or six smaller meals. By increasing the number of meals, you can consume more calories, allowing you to gain weight.
Eating frequently has two-fold benefits:
- Eating regularly throughout the day preserves your present body mass
- When we skip meals, we don’t compensate for the under-eating, decreasing the number of calories you’ve consumed.
Add More Toppings to your Meals
Don’t shy away from adding those sweet calories. Top your oatmeal, salads, pancakes, and shakes with nuts. Pour more cream into your coffee. Add cheese into soups, scrambled eggs, omelets, and salads.
To increase your meal portions, use large plates because smaller plates would make you take smaller portions. By the way, toppings not only add calories but also add flavor.
Consume More Protein
Add more protein-rich foods to your diet like red meat, fish, eggs, nuts, legumes, dairy products, and soybean. If you’re unable to meet your protein needs through your meals, you can consider taking protein supplements after consulting a doctor.
Although fattier cuts of meat have high calories, you should note that increased fat is also associated with a greater risk of heart disease. Choose lean cuts of meat instead.
Have Plenty of Good Fats in your Diet
Good fat increases your body mass, allowing you to achieve your ideal weight. The term ‘fats’ has been associated with a negative connotation, so we forget about the healthy fats that exist. Here’s a list of nutritious food filled with good fats:
- Nuts (Almonds, Cashews, Walnuts, Macadamia nuts, and more)
- Fish like salmon, mackerel, and sardines.
- Fish oil supplements (if you can’t consume fish for medical reasons)
- Eggs (use the yolk as well)
- Dark Chocolate
- Full-fat dairy products like Milk and Yoghurt
Although you’re allowed to consume good fats, note that you should prevent over-snacking on the ‘bad’ fats that increase your belly fat instead of your body fat.
Bad fats to avoid
- Fast foods like burgers, fries, pizzas
- Sugary carbonated drinks
- Cookies, crackers, cakes
So basically, increase your intake of good fats and keep your bad fats in moderation.
Drink More Calories
It can get difficult to run your daily errands while cooking 5-6 meals everyday. The simple solution could be consuming healthy beverages like smoothies, milkshakes, full-fat drinking greek yogurt, and much more. Adding in small quantities of brown sugar would make these beverages more flavorful. But, make sure to note at what times you’re taking a beverage.
Drink Beverages at the Right Time
Drinking something right before a meal will make you feel full. It’s best for you to either sip something high in calories while you eat or drink at least 30 minutes before your meal. The main objective is to increase your calorie intake. Drinking at the wrong time would be counterproductive.
Exercise to Build Muscle Mass
It is a myth that you should exercise only for weight loss. Exercise is proved to be a healthy way to gain weight. The best exercises to gain weight include push-ups, pull-ups, and other weight training. It is true that exercising burns calories but working out will make you feel hungry quite often. Eating often contributes to greater calorie intake.
Also, consult a doctor about the best way to exercise for weight gain, especially if you have underlying health conditions.
Consume More Nuts
Since nuts are calorie-dense, a snack of handful nuts can quickly add hundreds of calories. Add peanut butter and almond butter to your wholegrain bread for breakfast. Use nut butter for carrot sticks and celery stalks during lunch. If you’re studying or traveling, pack in some dried fruits and nuts to snack on the go.
Note: If you’re allergic to nuts, it will be best to avoid them!
Take More Energy-dense Meals
Energy-dense foods increase your overall calorie intake while keeping you fresh and healthy. Here’s a little list of energy-dense food:
- Dried fruit: Raisins, prunes, dates, and more
- High-fat dairy: Whole milk, full-fat yogurt, cheese, full-fat cream, etc.
- Tubers: Potatoes, sweet potatoes, and yams
- Whole Grains: Oats and brown rice
- Meat: Beef, chicken, lamb, and other ones
- Nuts: Almonds, cashews, walnuts, macadamia nuts, peanuts
- Snacks and sides: Dark chocolate, peanut and almond butter, granola bars, muesli
Make Healthy Eating Choices
Weight gain is about making healthy choices. Being allowed to consume calories doesn’t mean that all will prove beneficial for you. To maintain an overall healthy diet, you should choose whole-grain bread, pasta, cereals, dairy products, lean protein sources, fruits, vegetables, and different types of nuts and seeds.
The Bottom Line
All in all, the best way towards healthy weight gain is to keep your diet energy-dense, which also boosts your intake of nutrients.
Follow a good eating and exercise routine for best results. Pick whole foods over junk ones as processed foods are high in calories, they don’t have real health benefits or nutritional value.
In case you have any underlying medical conditions, it’s advisable to get in touch with a professional.
Healthy weight gain takes time, so be kind enough to yourself and your weight gain journey. Give yourself more time, consume more nutritious calories, and see that number on the weighing scale go up!