How to gain weight

Before discussing this topic there is a Question, Why we need to gain weight?

The reason is –

In India, 44% of children under the age of 5 are underweight. 72% of infants and 52% of married women have anemia.

Research has conclusively shown that malnutrition during pregnancy causes the child to have increased risk of future diseases, physical retardation, and reduced cognitive abilities. So, if you are an underweight person there are no other options here you can read the consequences of being an underweight, you have to put on some healthy weight.

Here are the ways how you should do that| To gain weight:-

For some people, gaining weight or adding muscle can be just as difficult as losing weight for others. However, simply adding certain foods and habits to your lifestyle can make your weight gain efforts both healthy and more effective. Here are some of the best foods and habits or you can say tips to help you gain weight or add muscle in a very healthy way.

• Instead of focusing on bulk eating, you should focus on frequent eating.
• Focus more on dairy products such as paneer, yogurt, milk, and butter.
• Eat more nutritional calories but don’t consume foods such as sugar, sweets, and candies because they have empty calories.
• Focus on low volume but high calories containing foods like peanut butter and whey protein.
• Get quality sleep at least 7-8 hrs a day because of which your body can recover properly from any type of physical activity or workout.
• If needed, feel free to take food supplements like whey protein, carbohydrates blend gainers, creatine, glutamine, etc.
• Most importantly, start working out. Do weight training by which your body absorbs the nutrients of the food you eat in a proper way. It will also improve your appetite.
• Drink 4-5 liters of water by which your kidney will function in a more effective manner.
• Add more of macronutrients (protein, healthy fats, complex carbs) in your every meal.

FOCUS ON QUALITY OF FOOD |WHICH FOOD TO GAIN WEIGHT

You should eat a healthy diet if you want to gain weight fast. Burgers, fries, and pizza are full of calories but they also contain lots of saturated fats, salt, and sugar which is very unhealthy. You are better if focusing on nutrients and calories rich foods to gain weight in a healthy manner:-

• Avocadoes
• Legumes
• Whole-grain products
• Dried fruits
• Boiled potatoes
• Meat
• Fish
• Nuts and seeds
• Fig (Good for Strength)

HOW TO MANAGE MACRONUTRIENTS IN YOUR DIET

Macronutrients are those nutrients required in large amounts that provide the energy needed to maintain body functions and carry out the activities of daily life. We need the energy to enable growth and repair of tissues, to maintain body temperature, and to fuel physical activity. This makes it very essential that everyone should maintain macronutrients in their diet in a proper way.

Protein –

If you are training good in the gym then your protein intake should be between 1.2 – 2.0 grams of protein per kilograms of body weight will increase a person’s muscle mass or body weight. It means, suppose, if you are a person of 60 kg of bodyweight then your protein intake must be between 72-120 grams of protein per day. It is very essential to gain healthy weight. Foods such as eggs, chicken, fish, nuts, legumes, Paneer, and soybeans are rich in protein.

Carbohydrates –

The International Society of Sports Nutrition (ISSN) has recommended a carb intake range for athletes of 5-12g/kg of body weight per day to gain a healthy weight depending upon their physical goals. All the vegetables, fruits such as apples, strawberries, bananas, grains such as quinoa, brown rice, pure oats, chia seeds, pumpkin seeds, kidney beans, peans are some healthy sources of carbohydrates.

Fats –

The Dietary Reference Intake (DRI) for fat in adults is 20-36% of total calories from fat per day. For example:- if you are eating 2000 calories per day then you have to eat 44 – 77 grams of fat per day to gain healthy weight. Most importantly it should be healthy fat.
Foods such as avocados, chia seeds, flax seeds, almonds, walnuts, cheese, dark chocolate, peanut butter, whole eggs, fatty fish are very good sources of healthy fats and must be included in the daily diet to gain weight.

NOTE – If you are increasing your diet to gain weight then it’ll be better that you start doing weight training including any other type of physical activity to maintain your appetite. Feel free to do cardiovascular exercises twice or thrice a week.

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Sooraj Prakash

I'm into fitness since 2013. CFN certified nutritionist. Stay healthy to grow yourself physically and mentally.

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