How To Gain Weight Easily-Healthy Foods That Help To Gain Weight

                                         

HowTo Gain Weight Easily 

In modern days while most of the people are focusing on losing weight to improve their overall health, there is another group of people who are trying, rather struggling to gain weights.

The basic funda to gain weight is that the calories consumed should be greater than the calories burnt per day. People often believe that junk food and fried foods will do the job quickly. But tragically that only leads to other ailments like diabetes, heart issues, and fat in all the wrong places.

After all, health is most important to us. Our goal should be to increase healthy weight.

So here I am sharing with you 10 tips that will surely help you to gain weight in a healthy manner.

1.Increase Carbohydrates: 

To gain body muscles you should take more carbohydrate-rich foods  to your meal. How much? Well, it’s very simple. Just find out your weight in kilograms and multiply it by 4.

Let’s say my weight is 60 kg .Now, if I want to increase my weight, I should consume 60*4= around 240 grams of carbohydrates each day.

Here carbohydrates mean complex carbohydrates .Complex carbohydrates mean beans, whole grains , vegetables . Complex carbohydrates are calorie-dense.

There are lot of free apps that will help you to count your macros per day. Some of the popular are MyFitnessPal and Healthify Me. You can download them or Google it down. 

2.Eating Small Frequently : 

If you want to stay in calorie surplus  ,  it is better to eat 5-6 times a day. Try to eat small portion of nutrient-dense meals like sweet potato, nuts, and potato salad as opposed to eating big heavy meals all at once.

It may seem like you are eating a lot at first, but your body will soon get accustomed to it, and only begin to feel hungry when the mealtime approaches. Doing this is not only gentle on your digestive system, but also doesn’t leave your feeling bloated and sluggish.

Also remember, our body has it’s own capacity to absorb, so you should not be overeating. 

3.Workout : 

Exercising is extremely important when it comes to gaining weight.

You can go for weight training. When you do weight training, your muscles break and after you provide them with proper nutrition , they rebuild stronger. This is how you grow.

Do not do workout with heavy weight from beginning. Keep your workout session short , i, e 45-60 minutes .

Activities like strength training, yoga won’t just help you build muscle , but also help you put on hat healthy weight.

You should not focus too much on cardio training. Once or twice a week is more than enough.

If you don’t like to go to a gym, you can do body weight training, which is popularly known as calisthenics.

4.Lower Stress Level : 

Unwind with pleasant activities that help lower Cortisol, a stress induced hormone which is a huge hindrance to a weight gain journey.

5.Increase Protein Intake :

Now as you will be working out, you will need a lot of protein. Keep it twice your body weight. For instance, a 60 kg person should take 120 grams of protein daily to build muscle.

6.Take Good Fats: 

Fats are a good source of energy, to help build a good deal of muscle mass. Always remember that coconuts are a great source of fat as they provide instant energy and without taxing your liver.

Instead of having extremely processed fats in the form of refined oils like sunflower, butter go for wholesome fats like nut butters, avocado, and cold –pressed oils like coconut and olive oils for dressing.

7.Sleep: 

Sleep is one of the most important factor in weight gain. You should know that body actually grows when we are sleeping. Your body deserves 7-8 hours of sleep at night.

Sleeping releases growth hormones and washes away all the toxins from the body, which helps your body to respond better to your weight gain efforts.

Gaining weight is not just about adding kilos on the scale, but building your muscle mass and a good proportion of fat to feel fit, strong, healthy and energetic.

8.Take More Water : 

No doubt , Water is most important , no matter what your fitness goal is. Because you are consuming too many calories throughout the day, drinking enough water (8-10 glasses) will help that food get absorbed easily.

Water forms 70% of our body. Again, the body has a limited capacity to handle water. If water taken exceeds this capacity, the body can no longer flush out the extra water and it will cause weight gain. This is known as “water weight”.

9.Take Snack Smartly : 

Mid meal snacking helps by adding those extra calories you need during the day to accomplish your weight gain loss.

Take snack on fruits like Bananas, Mangoes, Chickoos, Pineapples, Berries, Apples, Grapes, Cherries, whole Wheat Toast etc.

10.Supplements: 

The only supplement you should take is whey protein isolate. Specifically,  if you are a vegetarian.

Have a scoop of Whey Protein powder with water at post workout, it will really maximize your muscle gains.

Remember, in post workout, Whey Protein should be taken with water and not milk, even if you are trying to gain weight. This is because, post workout you need fast recovery and milk will slow down it’s absorption.

And please don’t buy any mass-gainer.

Creatine as a supplement can increase your muscle and energy level .Take Creatine  20 grams per day. Split into four servings , for 5 -7 days.

Caffeine has an enhancing power of performing exercise. Over time, exercising harder due to caffeine consumption could lead to better muscle gain.

Let’s see which foods help you to gain weight quickly and easily: 

1.Milk

It’s essential for strong bone and lasting energy. Because it is full of Calcium, Protein and Carbs and fats your body needs.

One study in American Journal of Clinical Nutrition proves drinking skim milk after workout build muscle mass than any drink. If you don’t exercise, just take a glass of milk with your regular meal to get same effect.

2.Home-made Protein Shakes 

Available protein shakes in market have loads of sugar and almost no nutrients. It’s always better to make your own home-made protein shakes that give your body all the vitamins it need to gain weight and mass.

For example, you may have chocolate, banana ,nut shake. To make it you needs two cups of milk, banana, one scoop of chocolate whey protein and a tablespoon of peanut butter or another  nut butter according to your choice. Put all the ingredients in a blender and your shake is ready to eat.

3.Avocado

It has top most healthy fats. It’s super nutritious and  has powerful health benefit that can help you to gain your weight and build an enviable muscle mass. It is also delicious. Avocado doesn’t have many calories, it is just enough to get healthy weight. So don’t avoid avocado to your diet. It will give you fast and visible results.

4.Red Meat 

Red meat has everything you can get to putting on weight and building body mass. It contains Leucine and Creatine-two powerful components for muscle-protein stimulation and tissue formation. It also loaded with protein and fats.

You must keep on mind that eating too much red meat can be harmful to your body. So moderate consumption is  all needed.

5.Tofu

Tofu is a plant-based source of Leucine, Protein and Calcium-components that are essential for proper muscle function. Soy protein and tofu is basically one of the best sources of protein.

6.Oily Fish

Fish like Salmon and Tuna provide your body with high quality protein and healthy fats .Best way is to combine fish with vegetables and rice to get a hardy nutritious food.

7.Tilapia

It contains nearly same fatty acid and protein that provide tuna and salmon. But it has it’s own quality , most importantly lots of protein.

It also contains a good number of vitamins like B12, which supports your blood cells and nerves. That means you will be able to do hardest muscle building exercise effortlessly, making your gym visit more effective.

8.Scallops

100 grams of scallops contains 20 grams of protein and 0.5 grams of fat .This protein is the most important one to build your muscle mass so fast.

9.Whole Eggs

Eggs are easily the best of the best comes to healthy muscle building. They combine high quality protein, healthy fats and antioxidants which makes them one of the most effective food to gain weight in a healthy way.

Don’t think only yolk is good for you, you should focus on whole egg everyday at least one. If you follow this trick, your muscle will be ‘’egg-ceptional’’. Sorry, exceptional.

10.Brown Rice

White rice is delicious, but brown rice gives you more fiber, vitamins and minerals. Just one serve of brown rice can provide your body with necessary amount of carbohydrates and calories, while keeping in it fat in low. Brown rice with Protein, vegetables will leave your body huge impact to build big muscles.

But remember, brown rice contains small amount of Arsenic and Phytic Acid. So don’t over eat it. Just 1-2 portion a week is enough.

We should keep in mind that taking more Arsenic cases Cancer, Diabetes and Cardiovascular disease

11.Beans

Rich in protein, low in fat , a food affordable and widely available.. Specifically black and kidney beans provides 14 grams of protein per cup. They are high in Fiber, Vitamin B, Magnesium and Iron. You know all these are supportive for muscle building and gaining weight.

12.Nuts

Nuts and nuts butter definitely you should add to your daily diet. All are filled with good calories, protein and healthy fats. You can use nuts to your daily snack or add them to your salad. As in nut butter, put them in sandwich or bread. You will see awesome result.

13.Dried Fruits

Speaking of snacks, simple dried fruits like Pineapple, Cherries or Apple can do a good job for your muscle building. Fruits do not lost their nutrients because their fiber contain keep all the vitamins in it. So in  place of  packaged snacks, you should definitely take dried fruits regularly.

14.Soybeans

It contains vitamin K, iron and phosphorus. All are important for your health. Iron presents in soybean sends oxygen to your muscles if you exercise regularly .That help in muscle building. Soybeans are also full of antioxidants that can help your body to recover soon. So right time to take them is after a stressful workout.

Let's make a healthy routine and take this food to get a mascular body.