Some people are underweight or skinny and they want to gain weight. Here are some Home Remedies For Weight Gain.
1. Dry Dates And Milk Are Good For Gaining Weight
Dry dates are categorised as rich foods. Why, you ask? Dry dates are packed with vitamins including vitamin A, C, E, K, B2, B6, niacin and thiamine, which are vital for our health and wellness. They are a good source of protein, sugar, energy and vitamins that help you gain adequate muscles without putting on much weight. Pair them with milk to accelerate the weight gain process. See visible results in about 20 to 30 days.
2. Add Clarified Butter And Sugar To Your Daily Diet
Take one tablespoon of clarified butter and mix it well with one tablespoon of sugar. Eat this mixture every day at least half an hour before your lunch or dinner on an empty stomach. Consuming this concoction for one month will give you the desired results.
3. Pair Mango and Milk Together
Eat one ripe mango three times a day and pair it with a glass of warm milk after eating the mango. Mango comprises adequate amounts of carbohydrate, sugar and proteins, which help increase your body mass. You will see noticeable results after a month.
4. Afternoon Nap Is As Important As A Good Night’s Sleep
Yes, you read that right! Sleeping in afternoon for about 45 minutes to an hour relaxes your mind and muscles. This not only helps you gain weight, but also help you to have a sound sleep at night. This is one of the fastest ways to gain weight without hitting the gym.
5. Add Peanut Butter To Your Daily Breakfast
Peanuts are power-packed with fatty acids, proteins, minerals and vitamins. Adding a few peanuts to your daily diet helps in gaining weight. Similarly, peanut butter is known to have high calories, which makes it a perfect home remedy to gain weight. Apply peanut butter on your multigrain bread and see the results in 30 days!
6. Replace Morning/Evening Tea With Banana Shake
Bananas are full of calories and give us an instant energy lift. This is why mostly all the sports players eat a banana between their games. But in order to gain weight, pair your banana with a glass of milk; better still, prepare banana shake and replace it with your morning/evening tea or coffee.
7. Don’t Boil Potatoes, Bake Them
Packed with carbohydrates, adding potatoes to your diet will help increase your body weight. The best way to eat them is to grill or bake them with butter. But, there is no harm in eating French fries once a while. Make sure you air-fry them using extra virgin oil.
This is a concern, as being underweight can be just as bad for your health as being obese. Additionally, many people who are not clinically underweight still want to gain some muscle. Whether you’re clinically underweight or simply struggling to gain muscle weight, the main principles are the same. This article explains about How to Gain Weight? The Right Way
What Does Underweight Really Mean?
Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health. Conversely, over 25 is considered overweight and over 30 is considered obese.
Use this calculator to see where you fit on the BMI scale (opens in a new tab).
However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account.
Some people are naturally very skinny but still healthy. Being underweight according to this scale does not necessarily mean that you have a health problem.
Being underweight is about 2–3 times more common among girls and women, compared to men. In the US, 1% of men and 2.4% of women 20 years and older are underweight (Trusted Source).
What Are the Health Consequences of Being Underweight?
Obesity is currently one of the world’s biggest health problems. However, being underweight may be just as bad for your health. According to one study, being underweight was associated with a 140% greater risk of early death in men, and 100% in women (Trusted Source).
In comparison, obesity was associated with a 50% greater risk of early death, indicating that being underweight may be even worse for your health (Trusted Source).
Another study found an increased risk of early death in underweight men, but not women, suggesting that being underweight may be worse for men (Trusted Source).
What’s more, people who are underweight are much more likely to get sarcopenia (age-related muscle wasting) and may be at greater risk of dementia (Trusted Source, Trusted Source).
Several Things Can Cause Someone to Become Underweight
There are several medical conditions that can cause unhealthy weight loss, including:
Eating disorders: This includes anorexia nervosa, a serious mental disorder.
Thyroid problems: Having an overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.
Celiac disease: The most severe form of gluten intolerance. Most people with celiac disease don’t know that they have it (Trusted Source).
Diabetes: Having uncontrolled diabetes (mainly type 1) can lead to severe weight loss.
Cancer: Cancerous tumors often burn large amounts of calories and can cause someone to lose a lot of weight.
Infections: Certain infections can cause someone to become severely underweight. This includes parasites, tuberculosis and HIV/AIDS.
If you’re underweight, you may want to see a doctor to rule out any serious medical conditions.
This is particularly important if you have recently started losing large amounts of weight without even trying.
How to Gain Weight the Healthy Way
If you want to gain weight, it’s very important to do it right.
Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time.
If you’re underweight, you want to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.
There are plenty of normal-weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity (Trusted Source).
Therefore, it’s absolutely essential to eat healthy foods and live an overall healthy lifestyle.
Eat More Calories Than Your Body Burns
The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.
If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator.
If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.
Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.
You don’t need to count calories for the rest of your life, but it helps to do it for the first few days or weeks to get a feel for how many calories you’re eating. There are many great tools out there to help you.
Eat Plenty of Protein
The single most important nutrient for gaining healthy weight is protein.
Muscle is made of protein and without it most of those extra calories may end up as body fat.
Studies show that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into muscle (Trusted Source).
However, keep in mind that protein is a double-edged sword. It’s also highly filling, which may reduce your hunger and appetite significantly, making it harder to get in enough calories (Trusted Source, Trusted Source).
If you’re trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.
High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.
Fill up on Plenty of Carbs and Fat and Eat at Least 3 Times per Day
Many people try restricting either carbs or fat when trying to lose weight.
This is a bad idea if your goal is to gain weight, as it will make it harder to get in enough calories.
Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.
It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement but can make it much harder to eat enough calories to gain weight.
Make sure to eat at least three meals per day and try to add in energy-dense snacks whenever possible.
Eat Energy-Dense Foods and Use Sauces, Spices and Condiments
Again, it’s very important to eat mostly whole, single-ingredient foods.
The problem is that these foods tend to be more filling than processed junk foods, making it harder to get in enough calories.
Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.
Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.
Here are some energy-dense foods that are perfect for gaining weight:
Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.