Yes, you heard it right. There are people suffering from overweight and obesity, but round 30% of people in the world are suffering from underweight. Being too skinny, unable to gain weight is one of the health problem, which many few of them knew.
Do you know, men are at early death risk of 140%, while women risks about 100%. One is said to be underweight, when his/her BMI (body mass index) is below 18.5.
Gaining weight means, not increasing your fat content in the body, but adding muscle to the body, is the main terminology behind gaining weight. Always remember one thing, gaining weight is not the instant process, which can be done within one week, it is a slow and steady process, which has to be achieved consistently and constantly.
- Have a balanced diet with proper ratio of protein, fat and carbohydrates. Don ot rely only on fat and carb in order to gain weight.
Best foods to gain weight:
Milk:
grandma’s tip “ drink glass of milk every day, keeps your body fit and strong”. Milk is the muscle builder, which gives muscle and born strength. Milk contains protein and casein, which gives excessive muscle strength, which helps in weight gain.
- Drink glass of milk everyday in the morning after workouts, which is a good energy booster too.
Nuts and high Snack Butters:
Nuts and butter are the high calorie food, which when we take, it raises the fat content and thus leads to weight gain. Add more of butter, whole cream of yogurt. Take a bunch of nuts after or before meal, eat as snacks. Your diet must be much of nuts and butter rather than sugar and oil.
Red meat :
Red meat is the perfect source of protein, weight gain and muscle builder. Prefer steak. Steak contains leucin, a source of amino acids, which increases muscle strength, creates new muscle tissue.
High fatty veggies like avocado and potatoes:
Instead of watery veggies, switch to high carb and fat content veggies like potatoes, avocadoes.
Potato contains high carb and starch, which increases calorie content in the body. The inner body of avocado contains high fat solidity, which when taken increases the metabolism and muscle strength. Here are the list of veggies, which are added to the diet
- Potato
- Sweet potato
- Corn
- Beans
- Buckwheat
- Legumes
Desserts and dark chocolates:
Have desserts quite often or thrice a week, after meal, in order to increase your calorie count. Dark chocolate contains 70% of cocoa, fibre, magnesium and high calories. Easy one chocolate per day, will definitely increase the calorie count and builds muscle power.
Have more meals:
Try to eat at least 6 meals per day. Rather than having 3 large meals, its better to take 6 meals per day in small quantities and its healthy too. Add to your diet, rice. Rice contains healthy fats, fiber and protein. It increases your calorie count and thus builds muscle power.
Whole grain bread:
Whole grain bread contains complex carbohydrates, protein and fibre, which helps in weight gain and helps in aiding digestion. Add some proteins and carb to the bread. Just add a slice of eggs, avocado, chicken slices, boiled potatoes, etc., to the bread.
Dried fruits:
Dried fruits a perfect healthy snack, increase your metabolism and boosts energy levels. Raisins, apricots, dried berries, cran berries are the most preferred dried fruits, which are to be taken handful, after meal or before meal.
Choose healthy oils:
in choosing healthy oils, choose in a wise way. In order to gain weight, never prefer oils which are increases the fat content in your body. Olive oil contains monounsaturated fats, which adds calories to the body but in a constant way. Canola, walnut and grape seed are the best healthy oils to add in your diet.
Eggs:
The whole eggs, without removing the yellow content. It contains protein, which builds up muscle mass, vitamins, improves cell functioning, balances hormones and gains weight. Daily an egg or 2 does the needful
Banana:
Banana accompanied with a glass of milk is the full fledged weight gain food. It can be taken before or after workouts. It improves stamina, builds up muscles and makes strong bones as well.