Bulking Up? 15 Superfoods that will help you to Gain Weight
Aug 02, 2024
Gaining weight in a healthy manner isn't a tough task. There are several questions that come to mind when you think about gaining weight, such as ‘Can we gain weight without supplements?’ or ‘Are there any foods that will help in weight gain?’
Table of Contents:
- Reasons that stopping you from gaining weight
- 15 foods that will help you to gain weight
- Conclusion
- FAQs
No worries! We have a solution to it. Here are some superfoods that will help you gain weight naturally without any synthesized supplements.
Not getting enough calories could be the main reason for not gaining weight. To gain weight in a healthy manner, you should consume an adequate amount of surplus calories in your daily diet. Focus on eating nutritious foods avoid junk foods and add an extra 400-500 in your daily calorie intake.
Create a diet plan that includes proteins, fats, carbohydrates, and nutrient-rich foods to help build muscle strength. Exercise daily, which will increase your appetite and also contribute to weight gain in a healthy manner.
Reasons that stopping you from gaining weight:
There are several reasons that stop you from gaining weight, from unhealthy diet plans to unhealthy lifestyles. Some of the main reasons are mentioned below:
1. High Metabolism:
People with high metabolism are more likely to burn calories faster than other people. This leads to faster digestion of food and improper absorption of calories, making it difficult to gain weight, even if they eat a lot.
2. Inadequate Caloric intake:
An average adult woman should consume at least 2,400 calories per day, and men should consume at least 2,800 to 3,000 calories per day. Consuming fewer calories than this can be the main reason for not gaining weight. It is recommended to increase your calorie intake by at least 400 to 500 more than the actual recommendation.
3. Genetics and Hormonal Imbalance:
Hormonal issues such as hyperthyroidism or irregular menstrual cycles can contribute to weight loss. Genetics also play a major role in overall body type and metabolism. Sometimes, even if you eat properly, you may not gain weight due to genetic vulnerability.
4.Anxiety and Stress:
Stress throughout the day can lead to insomnia at night, which promotes indigestion, reduces appetite, and changes eating habits, all of these stops you from gaining weight.
5. Unhealthy Lifestyle:
Not maintaining proper calorie intake, not getting 6 to 7 hours of sleep per day, and lack of exercise can lead to weight loss. To gain weight, you need to stay healthy and maintain a proper and healthy routine.
15 foods that will help you to gain weight:
There are several foods that will help you to gain weight some of them are mentioned below:
1. Dairy products:
Products made from milk such as Milk, Cheese, and Yogurt are rich in proteins and healthy fats that help in gaining weight.
2. Bananas:
Banana is a magic fruit rich in good carbs, natural sugar, and protein that gives you instant energy and helps you to increase weight without any supplements.
3. Red Meat:
Red meat is rich in protein, iron, and various nutrients that help in improving muscle strength and mass.
4. Nuts and Nut Butter:
There are various nuts such as almonds, walnuts, cashews, and peanuts. You can replace normal butter with peanut butter and grain bread for better fats and proteins.
5. Clarified butter/Ghee:
Ghee is a good fat which is calorie-rich and helps in smooth muscle and brain functioning along with weight gain.
6. Granola:
Granola has high calories and fiber. It is a better snack option than junk snacking and also helps in weight gain.
7. Whole grain bread:
Whole grain breads mixed with granola consist of high fibre and complex carbohydrates which helps in increasing weight.
8. Sweet potatoes:
Sweet potatoes are a rich source of calories and starch . It is a perfect vegetable for weight gain.
9. Quinoa:
Quinoa is rich in carbs and amino acid helps in increasing weight naturally.
10. Muesli:
Muesli is the perfect combination of dried fruits, nuts, and oats, giving you a dense, calorie-rich breakfast.
11. Dark chocolates:
Dark chocolates which contain more than 70% of cocoa are beneficial in weight gain.
12. Eggs:
Eggs are rich in protein and healthy fats which promote muscle gain naturally.
13. Cereals:
Cereals contain an adequate amount of carbs and proteins which helps in gaining weight easily.
14. Rice:
Rice is a staple food all over India and also rich in carbohydrates, easy to find, pocket friendly, and main ingredient to increase weight.
15. Salmon:
Salmon is rich in omega 3, fatty acids, and protein and promotes good and healthy fats in weight gain.
Conclusion:
You can consume any food that contains a good amount of protein and carbohydrates for healthy weight gain. However, It is recommended to take an adequate amount of calories daily, stay hydrated, and add proteins such as milk, eggs, and salmon to your diet to increase weight naturally. Stay happy and treat your cravings with healthy snackings.
Frequently Asked Questions
Try to avoid junk foods that might cause damage to your body and eat less spices along with sodas that might reduce your appetite.
If you are skinny it is recommended to eat a healthy protein diet you can go with dairy products, eggs, and bananas that will help you to gain weight naturally.
Eggs, salmon, whole grain bread, and rice are some foods that contain high protein and carbs which helps you gain weight fast.
Bananas, Avocados, and mangoes are considered gem fruits when you plan to gain weight. These fruits contain protein, natural sugar, and antioxidant properties.
Eating healthy and doing regular exercise can help you to gain weight naturally Try to avoid junk foods and keep an eye on your daily calorie intake.
Any peanut butter works magic when you plan to gain weight. Avoid using peanut butter which contains synthesized sugar and replace it with natural or sugar-free peanut butter.
Females can gain weight by eating a healthy and nutritious diet which helps in maintaining overall good health and allows the body to gain weight healthily.
