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.
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:
- Half teaspoon salt
- Baking tray
- Baking sheet
- Food processor
- Half teaspoon cinnamon powder for taste
- 3 cups mixture of walnuts, cashew nuts, and almonds
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.
After this, you need to transfer and blend the dry fruits mixture in the food processor. You can add a spoon of water to get the creamy paste. The process might take 5 to 10 minutes. To get a uniform mixture, scrap the blender sides every now and then. When you get the vicious and creamy mixture, add salt and other flavors as per your need. Your homemade nut butter is prepared. You can use it and store it in the fridge for up to 4 weeks. You can consume this delectable and fresh nut butter with multigrain bread or with tastes during breakfast.
Ashwagandha for weight gain
If you are trying to look for weight gain supplements in the market, Ashwagandha is a far better and natural way of making your wish come true. This is an Ayurvedic preparation and comes with no side effects. Also, it causes no harm when you stop consuming it as compared to other supplements that leave our body in a disastrous condition when we stop taking them. Studies have shown that Ashwagandha works in a significant manner to increase our muscle strength and mass. And it poses a long-lasting effect as your body will remain the same even if you discontinue the consumption. Ashwagandha is available in the form of liquid, powder, and tablets. The powder form is the most natural way of taking this medicinal supplement.
You can even prepare the Ashwagandha supplement at home. Here is the recipe
- Ashwagandha powder 100g
- Sugar 100g
- Dry ginger powder 100g
- A cup of milk
- A cup of water
- Bottle for storage
Start mixing the powder forms of ginger, sugar, and ashwagandha. Mix well to form a uniform powder. Store this in a container or a bottle. Now, take a glass and add milk and water. Bring it to heat and add a tablespoon of already prepared powder. Boil the mixture for 5 minutes. This should be done so as the water is completely drained. Drink the supplement once every day. To see the visible changes, it is best to consume this daily dose of natural supplement for a month to see visible muscular changes in the body.
Ginger for safe weight gain
Ginger is a beneficial compound that is known to increase your appetite. Having a slice of ginger before a meal can get your digestive system working and digestive enzymes flowing. This will help you to consume larger portions. Ginger aids digestion and enhances nutrient absorption in our bodies. Here is the recipe you can follow
Things you will need
- Half piece of freshly cut ginger
- A strainer
- 2 glasses of water
- Vessel for boiling
You can either consume raw ginger slice before a meal or prepare the liquid to be ingested easily. To prepare it, roughly chop the ginger into fine pieces. You can also grate it in water. Now, mix it into a cup of water. Boil the mixture for few minutes. Strain it in another glass and let it cool down slightly. Now drink this mixture before the meal. You can have this mixture once or twice a day for better weight gain.
Safe Weight Gain at home
Summing things up, here are some more important tips you can adapt or look forward to for weight gain in a safe manner.
- Always try to have larger portions of services. You can adapt this diet routine by getting large-sized plates
- Try not drinking water before or in between the meals. This will make you feel full during the meal and might make you eat less
- Try eating frequently during the day. You should not have gaps larger than 3 hours between two meals. You can try having small snacks between the meals.
- Try not to opt for lite food versions. If you are trying to gain weight, you should not go for eating milk but rather full-fat milk. The same goes for other products such as meat or yogurt.
- whenever you are consuming snacks, make sure that they are full of calories and nutrients. Stay away from junk foods and never adopt them as your snack
- Train yourself physically 4 times a week
- Ensure that you are getting good sleep. Resting gives your body the time to gain more muscles
- Try to use natural products as mass gainers instead of chemical-based supplements. This is important as when you wish to stop, you will not have to face any side effects.
- Never try to overdo any activity such as cardio or running. This will make you burn more calories than your intake which will result in slower weight gain. You should also in no condition neglect the importance of cardio exercises as they are also important to avoid getting extra or unwanted fat. Try aiming for 2 or 3 sessions of cardio. Always focus on weight training during the workout.
- Never give up too soon. The safe weight gain process takes time and patience. There is a lot of hard work and effort involved. Once you start seeing results, you will be motivated to continue the regime.
- Don’t try to follow shortcuts such as eating too much raw or junk food. This won’t give you quick muscles and might even cause harm to your body.