How to Gain Weight Fast - Simple and Natural Home Diet

If you are underweight, you may come up against several health concerns. Stunted growth, weak immune mechanism, weakening of muscles and lack of energy are among the concern skinny boys may face. 

If you are trying to gain weight, make sure that you are doing it in a healthy way. To gain weight you must consume simple foods for weight gain, which has enormous amount of calories. Consuming lot of calories doesn’t mean that you have to over eat or over stuff yourself

Everything we eat has some calorie content. So like we eat food with fewer calories to lose weight, we need to eat food that has more calories to gain weight. You need to take in more than 250 calories daily to add roughly half a kilo to your current weight.

If you're concerned about your weight, you should try to incorporate the aforementioned.

Avoid fast food or cereal bars

Weight gain will not happen overnight. You also need time to get used to eating more, but start slow and build up your body with healthy choices.

Increase the number of meals

Have 5 to 6 meals a day – three big meals and other small. Breakfast, lunch, and dinner should be heavy and calorie-rich. A heavy dinner adds weight to your body as your metabolism is not as active when you sleep as compared to when you are awake.

Dairy products

Dairy products like milk, yoghurt and cheese are rich in protein and calcium. They are the best choice for weight gain and are rich in calories. Opt for creamy dairy products, instead of low-fat or skimmed milk.

Eggs

Eggs are the best option when you are trying to improve your weight. Egg is a protein rich food with high amount of calories. Eggs contain high amount of minerals and vitamins. Each egg contains around 70 calories and hence, adding eggs to your diet helps you to gain weight by increasing your muscle mass.

Dry fruits and nuts

Dry fruits and nuts are rich source of calories, nutrients and fibre. So, add some raisins, almonds, walnuts, and cashews in your diet. One cup of raisins has about 449 calories, while a cup of almonds has around 529 calories. You can enjoy them as a topping on ice creams and yoghurts, or can toss them in salads and cereals.

Peanut butter

Peanut butter is a rich source of protein and fat and can be a wonderful choice for people trying to gain weight. A tablespoon of peanut butter contains approximately 100 calories. It has numerous essential nutrients. The fat in peanut butter is more of unsaturated type, which is healthy for your heart. You can enjoy peanut butter on wholegrain breads or as dips for apples or as a post workout shake.

Fruits

Fruits are the best sources of carbohydrates, healthy sugars, vitamins and minerals. Eating good amount of fruits everyday promotes your weight in a healthy way. These foods are rich in fibre and protein. Fruits like Avocado, Apples, Bananas, Grapes and Mangoes can be consumed for gaining weight.

Pasta

Pasta is a delicious and calorie dense food. It is a rich source of carbohydrates as well. To make it healthier, add lots of veggies and make it a nutrient rich diet. A cup of macaroni contains around 390 calories, whereas a cup of cooked spaghetti has approximately 220 calories in it. So, make your choice.

Lean meat

Lean meat is rich in calories and increases weight fast. This can be taken with a healthy diet for a healthy body. They are also a rich source of proteins that are good for building muscles. Relish it roasted or cooked and gain weight fast.

Oily fishes

Oily fishes like samlon, Rohu, Surmai, Katla are great for people who want to gain weight faster as they’re rich in proteins and health fats. They’re also full of Omega-3 fatty acids that have numerous health benefits for the body, including fighting risk of heart diseases and cancer. Just a 170 gm serving of salmon is packed with as much as 350 calories and about 34 gm of high-quality proteins for helping you build muscles and gain weight.

Liquid calorie

In order to gain weight, you must include liquid foods like fruit juices, milkshakes and smoothies. Liquid foods contain lot of calories, as they have naturally high sugar content and helps to improve your weight.

These are the basic and simple foods for weight gain. For gaining weight in a healthy manner, consume foods  which contains high amount of calories, healthy fats, carbohydrates, sugars and proteins.

A sample menu for weight Gain

Early Morning: Have a cup of tea with sugar and 2 whole grain cookies.

For breakfast: You can have a full bowl of cereal, toasted bread with butter, and fruit. If you’re not a big fan of butter, you can always pick cheese or a yummy spread of peanut butter.

For snacks: Have nuts and dry fruits, boiled veggies with a dollop of cream, or cheese sandwiches.

Lunch: Eat Dal Makhani with 3 Multigrain Atta Chappati , green salad, and 150 gms of full cream milk Dahi.

Tea: Dates and Cashew Vegan Balls.

Dinner: Fish Amritsari with Potato and Corn Soup.

Bed Time: Rava Kheer.

Exercise to increase weight

Workouts play an important role in losing weight, yes, but they also are crucial to gain weight too. Include a muscle building routine in your workout regimen so you can eat more calories than what you burn. Some weight gain exercises that you can incorporate in your daily workout are twist curls, squats, dips and dead lifts.

Drink more water to stay hydrated

Consuming loads of water is essential to help you gain weight. While trying to increase your weight in a healthy manner, your body should be provided with enough liquid. Make it a point to drink half a gallon or more of water every day.

Get enough sleep

Your body requires at least 7-8 hours of sleep per day to sustain its energy and prevent it from losing the amount of calories it has gained.

Stay motivated

The most important thing to remember about gaining weight fast is to track your progress in order to keep yourself motivated. Take pictures to know the difference and/or keep a journal to write about you are going through in the process. A positive outlook about gaining weight will reap results!