Have you got skinny physic, and you have eaten every weight gain foods and tried everything but nothing is working? This will help you gain weight easily.
Get Your Dream Physic With This Weight Gain foods
A recent study has revealed, about two-thirds of the American population is obese, means they are overweight, and there is a huge population who are too skinny. They are suffering from the problem of being too lean. The concern of being underweight is as bad as being overweight. People with both types of physic can’t get a pleasing appearance in whatever they wear.
If you share the same story and want to know tips to gain weight, here we are sharing a quick strategy. You can gain any number of pounds just by changing your lifestyle and eating habits (inducing gain weight foods in your diet). This article will focus majorly on gaining weight through food, because, food play 80% role in making the body fit, and for skinny people, eating is not restricted……. Bingo isn’t it?
So let’s start………
Note: Before you start following our tips to gain weight, we suggest you, please forget everything you have tried irrespective of whether it has worked for you or not. Because you have come here that means things have not worked for you.
Know The Reason Why You Are Not Gaining Weight.
This is the first and important step toward your goal. If you will not know your hindrance, you won’t be able to solve the problem. Consult you a health specialist to know what is stopping you to gain weight. The possible reasons for not gaining weight are.
- Gastrointestinal disorder
If you are suffering from any of these medical conditions, we suggest, don’t try anything without consulting a medical expert. Because you will not get the desired results if you are suffering from any health issues. The role of diet is stimulating cells, tissues and organs and enhance its prowess. When the internal structure of the body will be healthy, the outer structure will become healthy automatically.
Now, if you are not suffering from any of the above conditions, then you are eligible to experiment with diet.
At first, we will talk about weight gain foods.
The weight gain foods are those that not only contains a good amount of calorie but also providing all types of vital nutrients, the human body need for recovery and smooth functioning.
Protein is the building blocks of the body, therefore, protein is important for keeping the body fit and healthy. However, by this, we do not mean, only protein is essential for the body. Instead, all macro and micronutrients have their own significance in giving a good appearance to the body as well as to keep it fit and healthy.
The ideal intake of protein should be 1.2-1.5 gram per body kg for people into the sedentary or moderate lifestyle and 1.5 to 2 grams per body kg for people engage in physical activities. Follow the chart
Daily Protein Intake For Adult Men And Women Per Body Kg
|Sedentary||Moderate worker||Heavy Worker||Pregnant||Lactating|
|1-1.2||1.2 -1.5||2-2.5||+1 from sedentary women||+1 from sedentary women|
- Keep in mind, you will get better composition of the body if you will add activity in your daily schedule.
- Those who want to maintain their body weight but need better body composition might benefit from increasing the protein content.
- The US RDA recommendation of protein intake for adult men and women is lower than this figure, it is about 0.8g/kg, however, new studies have found, the intake should increase to 1-1.2g/kg.
E.g. if a person’s weight is 50 kg/110 pounds, and he is not doing any physical activity, means he is following a sedentary lifestyle, then his protein intake should be 60-75 gram in a day. On the other hand, protein requirement of a person with the same body weight engaged in heavy workout is 75-100 grams.
How To Eat Weight Gain Foods And Its Role In Gaining Weight?
The biggest mistake people do when recommended high protein diet is, they start eating non-vegetarian food, which of course is a good source of protein and taking supplements. This is not the right way of fulfilling the protein requirement of the body. The correct method is to pick protein-rich food ingredients from the grocery store and start preparing meals rich in protein. You can get a list of protein-rich food items from these Weight Gain Foods Some recommendations are
High Protein: Meat, fish, eggs, poultry, tofu
Normal protein: Legumes, nut butter, nuts, seeds, milk, seed butter, cheese, soy beverages, cottage cheese, yoghurt
Little protein: Rice, Whole grain bread, pasta, barley, quinoa.
How Does Protein Help In Gain Weight?
The excess protein is stored as fat in the body. Over time, this leads to weight gain. Also, this way you are gaining good weight.
Summary: The protein-rich food is also called as weight management foods. It is an excellent weight gain foods, weight loss food and weight management food. The natural source of protein is better to consume to achieve any fitness goal.
Add Carbohydrate In Your Diet – The importance of carbohydrate is no less than protein. If protein is known for building the body muscles, carbohydrate gives energy to it for smooth functioning. Carbohydrate plays a big role in gaining weight. Increase the portion of carbohydrate in your diet. The excess will store as fat in the body, which will help with weight gain.
The good thing about carbohydrate is that it is easily digestible and gives instant energy to the body. There are two types of carbohydrate we eat, a simple carbohydrate that is less in fibre and high in starch like ice-creams, soda, cakes, muffins. Complex carbohydrate that contains high fibre, less starch and comparatively lesser calories, these are milk, oatmeal, brown bread, etc. When you want to gain weight, keep a balance of both carbohydrate in your diet. The excess carbohydrate gets stored in the body as fat, which leads to weight gain. Once you gain the desired weight, cut down on carbohydrates that give empty calories.
But, here a catch!
Try to gain weight with a balanced diet, carbohydrate might help you in gaining weight earlier than a balanced diet but if you will become crazy for it, then things might turn dangerous for you. So, the trick is, keep a balance and don’t overdo anything.
Summary – Carbohydrates are easy to digest food and help in weight gain. However, when it comes to gaining weight, a balanced diet should be the preferred choice.
Fat – This is one of the most negatively promoted macronutrients. However, according to dieticians, fat is essential for the body. It not only provides energy to the body but also important for the joints. Good fat a must thing in diet and a balanced diet is not possible without fat. Fat comes with calories, it contains more calories than protein and carbohydrate but still, it helps in gaining weight. Thus, it can also be called as gain weight food. So, if you want to gain weight, add fat in your diet, however, here you have to be a little selective in choosing the right one. There are three types of fat.
|Saturated Fat|| It comes from animals like meat, dairy, eggs. |
It is good for health.
|Butter, milk, fatty meat|
|Trans Fat|| Used for increasing processed food shelf life.|
Not good for health.
|Fast food, processed snacks|
|Unsaturated Fat|| Comes from plant and vegetables. Contain monosaturated fat and polyunsaturated fat. |
Also contains Omega
|Nuts, Olives, avocados, fishes, dark green vegetables|
This chart will help you in knowing what fat you should include in your diet. Fat no doubt helps in gaining weight.
Summary – When you want to gain weight, add fat in your diet. However, be selective in your choice. Bad fat might cause a rise in cholesterol level that might lead to many cardiovascular diseases.
All three macronutrients help in weight gain. If you want to gain weight with diet, increasing your calorie intake and balancing these nutrients. This will help you in healthy weight gain.
Now, coming to the second element of weight gain, that is the lifestyle.
Yes, the lifestyle also plays an important role in keeping the body fit and maintaining the ideal weight. So, change in lifestyle. In addition to changing your diet bring some changes in your lifestyle like
- Wake up early in the morning.
- Include exercise in your daily routine.
- Take some probiotics to improve digestion.
- Add yoghurt, green veggies, soup to boost digestion.
- Do not take any type of stress, even weight-related stress.
- Set mini-goals for gaining weight and try to achieve it step by step.
Cases You Won’t Gain Weight Easily
The issue of being underweight prevails more among teenagers. This is because during the growing stage many things develop in the body. If you are not gaining weight, it might be because you are raising on height. So, for the sake of gaining weight don’t experiment with food, instead, stick to the normal diet.
You won’t be able to gain weight if your food absorption is not good. The symptom of the same is the irregular bowl moment, loss of appetite, disinterest in eating. So, if you are not having any digestion related issue, change your diet and lifestyle, you will start gaining weight. There are ample choices present in gain weight food, which you can amend to get a recipe of your taste.