How can you Increase Weight?
Weight gain healthy foods are some of those foods which are loaded with carbohydrates, fibre, calories, and other vitamins.
First of all, In this topic we will talk about increasing weight in a healthy way, however, there are several ways which consider not healthy.
To increase weight you have to consume more calories and then burn them through physical activity, this is called calorie surplus.
As you consume more calories you directly fuel your metabolism and on that physical activity converts your calories into muscle.
Not doing exercise and just consuming calories, you store excessive fat in your body, where you gain weight but are not healthy.
But you see some people not gaining weight, even after consuming more calories, which happens due to some reason here:
- Genetics: It plays a vital role in the body, if your parents have higher metabolism, then you may also face difficulty in gaining weight.
- Stress and anxiety: One of the leading reasons that disturb our overall hormone balance, vital for gaining weight.
- Health issue: People with health issues can also not increase weight due to low immunity and other health issues.
If you see a guy who is already on medication and has a healthy weight, 1st it would be their genes and 2nd medicines reaction.
Top 10 weight gain healthy foods
Here are some top 10 best weight gain healthy foods:
Yes, dairy products help in gaining healthy weight, because it is a good source of protein, calcium (good for bone), and other vital nutrients.
It also prevents bone issues like osteoporosis, and low bone density (LBD), and older adults should include it in their diet.
Here are common dairy items that you can add to your diet to gain healthy weight:
- Add yoghurt to your breastfast
- cheese and nuts
- drink milk in your breakfast and before sleep to promote sleep
If you still struggling to gain weight then you should talk to your doctor, it may be some other underlying health issue.
Nuts and Seeds
Nuts and seeds both are popular because they contain healthy oils, which are considered good for gaining weight.
Seeds are the healthiest plant-based protein, which is easily available. Nowadays, seeds are popular worldwide for their benefits.
Here are common nuts and seeds that you should add to your diet, not only to gain health but to promote overall health:
- peanuts, brazil nuts
A study by the journal Nutrients found that people who eat nuts and seeds in a limited amount daily show increased weight.
Another study, result reveals that people who eat nuts and seeds on a daily base had a lower chance of type II diabetes.
Eggs are the best source loaded with full nutrients, and protein, which is considered good for a healthy weight.
If you are a heart patient avoid excessive amounts because they contain cholesterol, which is one of the main reasons for heart attack.
Eggs are considered one of the best foods for building muscle mass, but exercise is also important in this.
Heart patients can eat eggs, but only the white part because yolks contain high cholesterol, e.g. – an average egg contains 184-milligram cholesterol.
Several studies reveal that eggs can help increase weight and muscle mass.
It is a versatile food, which means you can add it to breakfast (omelette), lunch, and dinner, and easily digest.
Add Oats in your diet
Oats are considered one of the healthiest breakfasts, which are loaded with carbohydrates, protein, fibre, and several vitamins and minerals.
Protein in oats is vital for building muscles and repairing tissue after a workout, which helps in achieving weight, by growing muscle mass.
Oats contain a good source of fibre (which contributes to a healthy stomach), and low fibre in the body, leads to constipation.
Several studies have shown that eating oats on a daily basis increases muscle mass and has a lower (BMI), than a non-consumption person.
In addition, constipation is a common stomach condition, where poop becomes hard, dry, and lumpy, which creates pain while pooping.
Credit to: The Yoga Institute channel
Bananas can help in weight gain because they contain carbs, calories, and potassium, promoting increased weight.
A study published by the journal Nutrition found that people who ate bananas showed an increase in their weight.
Good source of potassium which helps in healthy hair and prevents hair loss, however excessive potassium leads to hair loss.
You can easily add it to your diet like n banana shake, add it with other fruits, and vegetables, and eat it before sleep (3)
It is an excellent source of fibre, which contributes to a healthy digestive tract and is low in sodium, which is good for a healthy heart.
Make sure to consume it in a limited amount, more than the limit leads to creating problems.
Fatty Fish (the healthiest food)
There are common fatty fish which considered best for overall health like promoting healthy hearts, hair, and skin, and helping in weight gain.
Fatty fish like salmon, and tuna, are excellent sources of omega-3 fatty acids, and protein (contribute to building muscle mass)
Some studies have shown that fish oil can contribute to an anti-obese effect, and some do not believe it.
Some fish like tuna, mackerel, and sardines contain a fair dose of iodine, which is essential for good thyroid function.
However, salmon is one of the healthiest fish considered due to being loaded with several nutrients, and minerals, and helps in reducing inflammation.
It is high in calories, which helps in increasing weight, and also satisfying the taste buds, which helps in relieving stress.
Dark chocolate help in gaining healthy weight in several ways including containing lots of calorie, healthy fats, and protein, and promoting metabolism.
It is also a wonderful source of antioxidants (contribute to preventing cell damage occurring due to free radicals)
Dark chocolate has a 65% higher level in the cocoa bean which contributes to reducing period cramps.
Do you know the difference b/w brown rice and white rice? here are In simple words:
Brown contains bran and germ (outer layer of rice), whereas in white rice this bran and germ are removed which gives it a white colour.
In behalf of protein and minerals, bran and germ also contain several nutrients, which make it more healthier than white rice.
A study showed their result, which revealed that people who ate brown rice had a higher metabolic rate, which contributed to weight gain.
Brown rice is a good source of carbs, energy, fibre, and protein, which are vital for promoting healthy weight by increasing muscle mass.
Another study reveals that brown rice triggers BAT (brown adipose tissue) (a type of fat that helps in burn calories and deliver heat.
Remember brown rice contains lots of calories, so consume it in moderate amounts, if you trying to gain weight.
If you trying to gain and lose weight, make sure to add other fruits, vegetables, and exercise, which promotes overall health.
Chicken and Red Meat
It is one of the leading consumed foods in the world, where chicken is consumed for protein and red meat for increased weight.
Both are fully loaded with fat, protein, and muscle growth and are good sources of several vitamins.
Chicken is one of the highest protein meals for weight gain, whereas chicken breast is more consumed.
Ensure to avoid excessive amounts, because both are highly linked with heart attack due to saturated fat, and cholesterol.
Red meat increases the chance of heart attack, also avoid processed meat, and hot dogs, which are allied with increasing the risk of cancer.
Potato and Olive oil
Both are loaded with healthy fats, carbohydrates, fibre, and several other vitamins, and minerals.
Potato is a good source of fibre, protein, and carbohydrates which contribute to weight gain, but with food, you have to exercise also.
On the other hand, olive oil is considered healthy, which is used in cooking, and good hair (1)
Here are several tips on how to increase weight:
- Eat daily and three times a day make sure not to skip the nighttime food
- choose calorie and carbohydrate food like bananas, eggs, avocado, nuts and seeds and more on
- add protein to your diet
- drink enough water throughout the day
- engage in regular exercises, which helps build muscle mass
It’s vital to be patient and consistent in your work if you try to achieve what you choose whether is weight gain or losing.