HOW TO GAIN WEIGHT NATURALLY

DESCRIPTION

• MILK – Milk contains fat, carbohydrates, and proteins. It is a good source of vitamins, minerals, and calcium. A protein present in the milk helps people to build up muscle.

• Studies show that after a resistance training workout, drinking skims milk helped to build muscle more effectively than a soy-based product. 
• For people who want to gain weight, milk can be added to the diet throughout the day.

• Protein shakes – Protein shakes help to gain weight easily and efficiently. 

• A shake is most efficient to build muscle if drunk shortly after a workout. 
• Premade shakes contain extra sugar and other additives that are not good for health.

• Rice – A cup of rice contains 200 calories, and it is a good source of carbohydrates, which helps to weight gain.

• It is easily available anywhere.

• Red meat – Red meat help building muscle and gaining weight. 

• A thick flat piece of meat or fish contains leucine and creatine nutrients that boosting muscle mass. 
• Red meats or steak contain protein and fat, which help in weight gain.

• Nuts and nut butter – regular consumption of nuts can help a person to gain weight safely.

• These are great snacks and can be added to many meals for taste including salads. 
• Raw or dry-roasted nuts are healthier for the body. Butters made with nuts have added sugar or hydrogenated oils that can help in weight gain. 
• The main ingredient present in these butter are nuts themselves.

• Whole-grain bread – These whole-grain bread contain carbohydrates, which promote weight gain. 

• Some also contain seeds, which provide added benefits.

• Other starches

• Starches help in muscle growth and weight gain. Foods rich in starches include:
• Potatoes
• Corn
• Quinoa
• Buckwheat
• Beans
• Squash
• Oats
• Legumes
• Winter root vegetables
• Sweet potatoes
• Pasta
• Whole-grain cereals
• Whole-grain bread
• Cereal bars
• Starches provide energy in the form of glucose. Glucose is stored in the body as glycogen.

• Protein supplements – Athletes use protein supplements to boost muscle mass, in combination with resistance training. Protein supplements are available easily.

• Salmon – salmon fish rich in healthy fats, it a good choice for those people who want to gain weight. 

• It contains many nutrients such as omega-3 fatty acids and protein.

• Dried fruits – these are rich in nutrients and calories.

• Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available easily.

• Avocados – Avocados are rich in calories, fat, as well as some vitamins and minerals.

• Dark chocolate – Dark chocolate is a high-fat, high-calorie food. 

• It also contains antioxidants.

• A person who wants to gain weight should eat chocolate that has a cacao content of at least 70 percent.

• Cereal bars – Cereal bars rich in vitamins and minerals. People should look for bars that contain whole grains, nuts, and fruits. Avoid those that contain excessive amounts of sugar.

• Whole-grain cereals – Many kinds of cereal are fortified with vitamins and minerals.

• Some contain lots of sugar and a few complex carbohydrates. 
• These types of cereals should be avoided and select those cereals that contain whole grains and nuts. 
• These whole-grain cereals contain healthy levels of carbohydrates, calories, nutrients such as fiber, and antioxidants.

• Eggs – Eggs are filled with protein, healthy fat, and other nutrients. 

• Most nutrients are contained in the yolk.

• Fats and oils – Oils, derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil contains about 120 calories.

• Cheese – It is a good source of fat, calcium, protein, and calories. 

• People who want to gain weight should select full-fat cheeses.

• Yogurt – Full-fat yogurt provides protein and nutrients. 

• Avoid flavored yogurts and those with lower fat contents because they often contain added sugars. 
• A person may wish to flavor their yogurt with fruit or nuts are added to enhance the flavor.

• Pasta – Pasta rich in calories and carbohydrates help to increase weight gain. Avoid bleached pasta.

HOME REMEDIES FOR WEIGHT GAIN

• Dry Dates and Milk Are Good for Gaining Weight – Dry dates are packed with vitamins including vitamin A, C, E, K, B2, B6, niacin, and thiamine, which are important for our health and wellness.

• They are a good source of protein, sugar, energy, and vitamins that help in weight gaining. 
• Take a dry date with milk to accelerate the weight gain process. Results are seen in about 20 to 30 days.

• Add Ghee and Sugar Daily in Diet – Take one tablespoon of ghee mix it with sugar. 

• Eat every day on empty stomach at least half an hour breakfast. 
• Consume this concoction for at least one month will give you the complete results.

• Pair Mango and Milk Together – Eat one ripe mango three times a day with a glass of warm milk. 

• Mango consist of adequate amounts of sugar, carbohydrate and proteins which help to increase your body mass. 

• Afternoon Nap – Sleeping in the afternoon for about 45 minutes to an hour relaxes your mind and muscles. 

• This not only helps to gain weight but also helps to have a sound sleep at night.
• It helps to gain weight fastest without hitting the gym.

• Replace Morning/Evening Tea With Banana Shake – Bananas are full of calories and give us instant energy. 

• In order to gain weight, combine a banana with a glass of milk, better still, prepare a banana shake and replace it with morning/evening tea or coffee.

• Don’t Boil Potatoes, Bake them – potatoes full of carbohydrates, adding to your diet will help increase your body weight. 

• Add Peanut Butter to Breakfast – Peanuts butter consists of fatty acids, proteins, minerals, and vitamins. Adding a few peanuts to your daily diet helps in gaining weight.