While the majority of countries in the world are lagging behind on diets and exercises that promote weight loss, some are looking for a diet that would help them gain weight – and this too in a healthy way. Because, as you know, gaining weight is a breeze, but doing it the right way can be tricky.
There are several other reasons for being underweight, such as inadequate eating habits, prolonged breaks between meals, poor food selection, eating disorders such as nervousness and bulimia, etc.
One of the main reasons people are looking for ways to gain weight is because you are underweight. A person underweight is a person whose body weight is considered too low to be healthy. People who are underweight have a body mass index (BMI) of less than 18.5 or a weight 15-20% lower than normal for their age and height.
At a given age, men and women tend to identify with their bodies and this is when a very thin figure can be a source of frustration. Also, being underweight is not healthy.
Depending on your height and age, your doctor can advise you on the ideal weight to reach.
Read on to learn how to gain weight in a healthy way.
1. Peanut Butter
Peanuts are high in protein and fat and are an ideal food choice for people looking to gain weight naturally. A teaspoon of peanut butter contains about 100 calories. It also contains vitamins such as magnesium, folic acids, vitamin B and vitamin E. You can increase your peanut butter intake by applying it to a slice of bread and eating it for breakfast.
2. Whole Fat Milk
One of the simplest ways to gain weight naturally is to drink whole milk. Replace skimmed milk with whole milk and your body will receive 60 calories per glass. Milk is also rich in vitamins and nutrients and is a good source of vitamin D and vitamin A.
Avocados are a great way to add good healthy fats to your diet. Half an avocado contains 140 calories and is also a good source of vitamins and minerals, such as vitamin E, folic acid and potassium. You can taste avocados by putting them in salads, smoothies or spreading them.
4. Whole Wheat Bread
Whole wheat bread is another food that can help you gain weight. Whole wheat bread contains nutrients that promote a healthy breakfast and also provide enough calories. It contains fibres and minerals that are missing from normal white bread.
When it comes to gaining weight, nuts are another good option. They are an excellent choice of snacks and are good sources of fat and nutrients. They also contain fibre and will keep your stomach full longer. To get the most out of it, eat mixed nuts daily.
Potatoes are high in carbohydrates that will help you gain weight faster. They are also high in protein, full of fibre and also contain good amounts of vitamin C. You can keep the skin for an optimal supply of nutrients.
Take a banana to get energy quickly and gain weight. Bananas are rich in potassium, carbohydrates and other important nutrients that will provide you with energy and keep you healthy. Bananas contain more than 100 calories, so they can help you gain weight.
Eggs are excellent to eat for gaining weight. Rich in protein, vitamins and minerals, two eggs eaten each morning can give you the energy you need to spend the day. Scramble, poach fry, boil or make an omelette to enjoy this healthy weight gain.
Butter is high in calories and you can add it to your kitchen instead of using cooking oil. Butter contains saturated fats, so eat it and enjoy it in limited quantities. Spread the butter over your whole wheat bread and eat it for breakfast or as a snack.
Ghee is another form of clarified butter. You can use it in moderation in the kitchen as it has a concentrated taste and saturated fats. Eat natural cow ghee because it contains antioxidants, medium-chain fatty acids, aids digestion and has antiviral and antibacterial properties.