You must have encountered people who would annoy you with their unasked weight gain advice. Unfortunately, for some people, gaining weight can be just as difficult as losing it and the advice that is frequently given can be overwhelming and contradictory. This is where natural weight gain enters the picture. Gaining weight naturally can be a healthier and more sustainable approach that does not necessitate the use of supplements or extreme diets. In this blog post, we’ll look at how to gain weight naturally, focusing on nutrition, exercise, and lifestyle changes. This article is ideal for you if in spite of eating a lot you still stay skinny but first you need to understand the reason behind it.
Why Gaining Weight Is So Important?
Gaining weight is not important if you are a healthy person but if you are underweight. A person having a Body Mass Index of less than 18.5 is categorised as underweight. Being underweight is linked with various health risks. If you are underweight, it definitely means you are undernutrition. Being underweight and undernutrition can weaken the immunity and you can be at risk of catching viruses and bacteria. You will feel fatigue every time, witness hairfall, baggy eyes, unhealthy skin and more.
What Can Be The Reasons Behind Underweight or Skinny?
People can be skinny or underweight for a few reasons.
- Low Body Mass Index- Body Mass Index (BMI) is a measure of body fat based on height and weight and people with BMI of less than 18.5 are considered underweight.
- Underlying Health Conditions such hyperthyroidism, type 1 diabetes
- Fast metabolism means you can burn calories at a high rate even when you are at rest, hence thinness (not always necessary)
- Infections or disease such as tuberculosis, HIV etc
How To Gain Weight Naturally?
Increase Calorie Intake
People with fast metabolism need to add much more calories to their diet than they burn. You can make use of calorie counting calculators to give you an idea of how many calories to intake.
Go on a High Protein Diet
We all know that proteins are the building blocks of our body. Protein intake helps you gain muscle weight and build up and maintain a healthy body. A man should consume about 56 kilograms of protein a day and a woman should take 46 kilograms to maintain good health.
Add Good Carbs and Fats
We all know that carbohydrates are the nutrients in our food that after digestion convert into sugar and provide us the energy to perform our day to day tasks. In order to gain weight naturally , eating more carbs and fats has always been suggested. But you should see what kind of carbs and fat you are consuming. Carbs and fats can be good or bad. Let’s talk about carbs first.
Bad carbs are processed food or refined food like noodles, pasta, bread, pizza, sugary food like cake, pastries, croissants, etc with little or no nutritional value at all. These are junk food. Though consuming junk will make you gain weight for some time but it will be just skin fat. It will make you look chubby from the surface only, not healthy and strong from within. Instead, consuming good carbs provide you with some nutritional value and dietary fiber. Good carbs are found in whole grain food, fruits, and vegetables.
Good fats are the unsaturated fat such as vegetable oil, various kind of nuts , seeds such as chia seed, flaxseed, eggs and dark chocolate whereas bad fat food are those that have a large amount of saturated fat and trans fat such as red meat, processed cheese, ice cream, and fried food such as potato chips, etc
Add More Meals
Another way to gain weight naturally is to add more meals you usually take. You can consume nuts or fruits or fiber biscuits in between meals. You can also consume home-made smoothies. They are not only highly nutritious but also give your body and mind energy.
Being underweight can lead to various health risks and undernutrition, so it is important to take steps towards gaining weight in a healthy and natural way. Remember, gaining weight naturally is a gradual process, and it requires patience, persistence, and a positive mindset. With these tips, you can achieve a healthy weight and improve your overall well-being.