Want to gain weight naturally? Here is What you Should Do

Losing weight is hard. But if your BMI score is any less than 18.5, you’ll agree that gaining weight is harder. No matter how many pizzas you gulp down, it just doesn’t seem to be working.

Here’s why. Junk foods are just empty calories. They can make you ‘feel’ full, but in actuality, they drain out your energy, and can leave you with a couple of medical conditions to grapple with. 

So, what do you do? Stay underweight? That isn’t free of problems either. The best way of dealing with underweight-issues is eating healthy. 

Listed below are a list of the best foods you can eat to gain the right weight. 

Top Foods to Gain Weight Naturally

Want to gain good weight naturally? Here are some of the best foods to try. 

1. Include Whole Grains

When it comes to gaining muscle mass, there’s nothing like whole grains. Your body uses the protein absorbed from whole grains to create muscle mass, instead of converting it to energy. 

Here’s what you should do today.

• Replace white flour with refined grains
• Fill your meals with wheat, barley, rye, buckwheat, corn, brown rice, and quinoa. 
• Don’t throw out your bagels just yet! Eat bagels, bread, cereals, and pasta made from whole grains, to reap the maximum benefits. 

2. Drink Whole Fat Milk

It’s time to say goodbye to the low-fat milk. Replace your skimmed milk with a milk that is full of protein, fat, choline, folate, potassium, calcium, phosphorus and carbohydrates. AKA, whole fat milk. 

Here’s the math: A whole milk cup contains 103 calories. Subtract 60 calories from that, and you have your skimmed milk. Want to add weight? Stop subtracting. 

What can you do today?

• Bring smoothies, oatmeal porridge, and cereal to your breakfast table.
• If you’re lactose intolerant, try soy milk or almond milk. 

3. Go Nuts

What’s the tastiest way of increasing body weight? A snack of nuts! It’s true. A fistful of almonds contains 18 gms of healthy fats and 7 gms of protein. 

This calorie-dense snack can keep you hunger-free for a long time. Having walnuts with amino acids like L-Arginine, phytosterols and monounsaturated fats will be highly beneficial.

Consuming almonds rich in Vitamin E (alpha-tocopherol) will help in avoiding free radical damage. Adding Brazil nuts high in selenium to your snacks will give the much-needed healthy calories. Make sure that your nut mixture consists of a variety of nuts, such as pumpkin seeds, flax seeds, sunflower seeds, cashews, almonds, and walnuts to stay healthy while achieving the desired body weight.

4. More Potatoes

Being the top source of protein, fiber, Vitamin C, complex sugars and carbohydrates, potatoes are a boon to skinny people who wish to gain weight easily. Being a carb-loaded tuber, it is easy to digest. This versatile vegetable can be consumed as a sandwich, salad or in mashed form to satiate your hunger cravings.

Baked or grilled potatoes can also help put on a few pounds. However, avoid fried potatoes, like chips, finger chips, and other processed foods. Fried potatoes are full of trans-fats and unsaturated fats.

 You can also try having a snack of boiled potato wedges with a hummus dip or peanut butter.

5. Dried Fruits

High-calorie snacks like dried fruits are the best choice to get lots of micronutrients and antioxidants. Apricots, dried dates, figs, and currants are high in minerals and vitamins that make it essential for developing muscles.

Including calorie-rich dried fruits is a safe bet to gain body weight. Make sure that you drink a lot of water to avoid dehydration issues. Try mixing dried fruits with natural yogurt and nuts to enjoy a protein-rich snack. However, avoid commercially sweetened dried fruits, as they are full of bad fats and empty calories.

6. Butter and Ghee

If you love dairy products like ghee and butter and wish to increase body weight, then here is good news for you. Butter is filled with polyunsaturated, monounsaturated and saturated fats that help in improving overall health.

Plus, it is an excellent source of minerals like potassium, calcium and phosphorus, Vitamins D, K2, E, B12 and A as well as Omega-6 and Omega-3 fatty acids. As a tablespoon of butter contains 100 calories, use it in moderation. Toss your veggies or eggs in butter to enjoy a yummy breakfast thrice a week to gain weight consistently.

7. Beans, Legumes, and Lentils

Beans have an integral role to play in weight gain diet, as they are loaded with folate, fiber, zinc, iron, potassium, and magnesium. Chickpeas, soybeans, kidney beans, moong beans, red beans, black-eyed beans, white beans, and pinto beans are rich in Omega-6 and Omega-3 fatty acids, minerals and vitamins. It is easier to reach a healthy BMI when you have a cup of kidney beans with 333 calories, soybeans with 446 calories, moong beans with 347 calories and lentils with 116 calories.

Legumes like peanuts are rich in Omega-6 and Omega-3 fatty acids, minerals like copper, iron, magnesium, calcium, potassium, and phosphorus to promote overall body health. Have a handful of roasted or boiled peanuts every day to get a fair dose of vitamin E, choline, folate, and niacin.

8. Eggs

Being an abundant source of healthy fats and protein, eggs are considered as the healthiest foods for building muscles and improving body weight. This nutritious food is a perfect choice to get enough minerals like potassium, calcium, selenium and phosphorous as well as Vitamins D and A.

Include an egg in a soft-boiled or hard-boiled form in your diet to derive 75 calories. However, do not consume more than 2 eggs per day, as they are high in cholesterol. Enjoy a power-packed breakfast by making an egg omelet with a bit of spinach, veggies, and butter to kickstart your day.

The Bottom Line

Always remember that gaining weight naturally is a time-consuming process that requires you to stay focused and disciplined. Have a balanced diet with the healthy food options we have listed above. Don’t forget to make a mental note of their caloric value. Avoid eating junk food that will make you medically obese. And yes, don’t forget to lift weights and go for a walk to improve your bone strength and muscle mass.

Let us know if these ideas worked well for you!