Medically Proven Safe Weight Gain Tips at Home
As per the survey was done by WHO, around 460 million adults are underweight in the world. This might not come as a surprise at first, but if we look at the bigger picture, being underweight is not at all a good sign of health. This can lead to complications in the long run. So what do you do to gain weight? Some of the options your mind envisions may include going to the gym, increasing your diet or adopting a fitness program. But, did you ever realize that you can gain weight safely at home. And there is no doubt in the genuineness of these tips as they have been proven to be true by medical science. Lets known about these tips to gain weight at home in detail:
Always consume healthy carbs and fats
You might consider having a chips packet or a pizza every now and then as a good source of weight gain. However, this is not true. Medical science says that every food you eat does not come with healthy carbs and fats. You should always look for healthy alternatives providing carbs and fats in natural forms. These help you by providing energy and making your calorie count denser. When consumed together, they do a miracle in gaining weight at home. Some of the foods you can look to include in the diet plan are whole grains, full-fat yogurt, rice, avocado, cheese, pumpkin, coconut oil, whole eggs, oats, and sunflower seeds.
High-calorie breakfast to gain weight
Gaining weight is all about calories. When you burn more calories than you can take, you tend to remain skinny. This is because there is no energy stored in your body. Same way, when chewing on more calories than you can burn, the fat accumulation increases which then helps in building muscles. Medical science approves this. Scientifically having an additional 500 calories each day can lead to a beneficial weight gain. You may increase as much as one pound every week if you keep up with this diet plan. Hence, eating more calories from food dense in nutrients during the day can be of great help.
You can take heavy meals with higher calorie content and snack on smaller meals in between to devise a productive diet plan for calorie intake. A good method is to simply increase portion sizes or start having smaller meals for more number of times during the day. You should also avoid having empty calories that are almost waist in your weight gain plan.
Some easy foods to get calories include nuts, cheese, and seeds. These can be easily added as top-ups on regular meals. Some other essential calories increasing foods include avocado with toast, protein shakes, cereal bars, bread with nut butter, hummus with whole grain, parfait yogurt, boiled egg toast, oatmeals with salad, muesli with fruit slices, etc.
High protein to gain weight
Scientists acclaim that protein is more important than fats and carbs during weight gain. However, all three nutrients should be consumed and none should be skipped. Protein is the element that makes up most of our muscles. Hence, eating more protein means you are gaining healthy muscles instead of artificial fat.
Medically, the ideal protein intake should be 1.5 to 2 grams per KG of your body weight. The study also shows that a high-protein diet allows most of the calories to get stored in our muscles. You can include protein-rich food at home such as red meat, pulses, legumes, dairy products, whole eggs, fatty fish, nuts, seeds, whey protein powder, whole grains, etc.
Improve your physical strength
When you are eating right, your body needs to work out more. This means that you have to consistently increase your physical strength. This brings about wear and tear of muscles which then follows up with better muscular weight gain with the help of the diet you are taking. You should lift weights at home or play a sport or indulge in physical activity. This helps in increasing your physical strength. This also avoids the calories from turning into excess fat in our body.
You can try running or skipping around your home or simply try lifting heavyweights. You should focus on strength training and weight lifting.
Drink water
This might come as a surprise as many people related to drinking water to weight loss programs as it reduces the food amount we consume. But medical science shows us how drinking more water can also cause weight gain in a beneficial manner. Scientists believe that the body can flush our only a limited water amount. Hence, if you drink more water than the body requires, it tends to get stored in our body in some form. This leads to weight gain and is called water weight.
weight gain recipes
Eat dry fruits
Eating nuts, seeds, and dry fruits can help gain weight instantaneously. Nuts and nut butter are good sources of protein, monosaturated fats, and Vitamin E. these can be easily added to our regular meals or snacks to help elevate the calorie intake of our diet.
One can add chopped or ground dry fruits in various dishes. You can include peanut butter with regular bread preparations. To help you out, here is a good recipe that you can create with dry fruits at home:
Ingredients
- Half teaspoon salt
- Baking tray
- Baking sheet
- Food processor
- Half teaspoon cinnamon powder for taste
- 3 cups mixture of walnuts, cashew nuts, and almonds
- Oven
The recipe
Start by preheating the oven to 180 degrees Celsius temperature. Adjust the baking tray with the baking sheet. Then spread the nuts on the tray. Keep the tray in the oven for about 15 minutes. Don’t forget to move the position twice during this time. Now, take out the tray from the oven and allow it to cool down.
