learn more about ‘8 Healthy Weight Gain Methods for Females’ There are several reasons why someone might need or wish to gain weight. A lot of health issues can arise from being underweight. Even people who are not treating a medical condition or are not clinically underweight can desire to put on weight for other reasons.
If you don’t get enough nourishment, you might lose weight unhealthily, have vitamin and mineral deficiencies, have weak bones, have a weakened immune system, have irregular periods if you menstruate, and have fragile skin, hair, nails, and teeth.
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It’s crucial to gain weight in a healthy and sustainable method if that’s what you want to accomplish. Here are some quite easy weight gain techniques that emphasize leading a healthy lifestyle and eating a balanced diet. Always get medical advice from a professional before making any changes to your diet, such as a qualified dietitian.
Increase Your Calorie Intake
Increasing your calorie intake above what your body requires to maintain weight is one way to acquire weight. You may use a calorie calculator to ascertain your requirements. Try increasing your daily caloric intake by 300 to 500 calories for gradual weight growth. As weight growth may be influenced by genetics, metabolism, exercise level, and underlying medical issues, this strategy will vary widely from person to person.
Try a high-calorie snack, add an extra serving to your meals, or consume more calorie-dense foods to increase your daily calorie intake.
Eat More Frequently
It could be beneficial to eat smaller meals more often throughout the day if it is difficult to boost calories by include more food in meals. In addition, your stomach may be smaller and you may feel satisfied sooner if you are underweight. Instead of two to three large meals each day, try eating five to six high-calorie, smaller meals.
Here Are Best Foods To Help You Gain Weight Or Add Muscle, The Healthy Way
1. Homemade Protein Smoothies
Making your own protein smoothies at home might be a quick and very nourishing approach to gain weight.
The ideal method is to make your own smoothies because store-bought ones are sometimes devoid of nutrition and loaded with sugar. Additionally, you have complete control over the flavor and nutritional value.
You can try a few of these scrumptious variants. If you have a lactose allergy, you can mix each with 2 cups (470 mL) of soy milk or dairy milk. Both are healthier than other non-dairy milks in terms of nutrients and calories.
- Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.
- Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, full fat Greek yogurt, and 1 scoop of vanilla whey protein.
- Chocolate hazelnut shake: Combine 15 ounces (444 mL) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 mL) of hazelnut butter, and 1 avocado.
- Caramel apple shake: Combine 1 sliced apple, 1 cup (237 mL) of full fat Greek yogurt, 1 scoop of caramel- or vanilla-flavored whey protein, and 1 tablespoon (15 mL) of sugar-free caramel sauce or flavoring.
- Vanilla blueberry shake: Combine 1 cup (237 mL) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 mL) of vanilla Greek yogurt, and sweetener if needed.
- Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.
Each of these smoothies has between 400 and 600 calories, a lot of protein, and other critical vitamins and minerals.
SUMMARYThere are many of mouthwatering protein smoothie recipes. Avoid the majority of commercial varieties because they may have extra sugar and aren’t as healthy.
2. Milk
For decades, people have used milk to increase their weight or grow their muscles (1).
In addition to being a healthy source of calcium and other vitamins and minerals, it offers a decent mix of proteins, carbohydrates, and fats. (2Trusted Source).
Milk is a good source of casein and whey proteins for people looking to gain muscle mass. It can also help you gain muscle when mixed with weightlifting, according to research.
The combination of whey and casein in milk, or milk alone, has also been shown in trials to promote higher bulk growth than other protein sources.
If you’re exercising, try consuming one or two cups of whole milk (149 calories per cup) as a snack, with a meal, or both before and after.
Another excellent method to include milk in your diet is through milk smoothies. Blend 1 cup of frozen berries, 1 cup of whole milk, 2 teaspoons of honey, and 1 teaspoon of vanilla for a quick protein boost in the morning (about 275 calories).
SUMMARYA fantastic approach to increase your diet’s protein intake is by drinking milk. Casein and whey proteins are both present.
3. Rice
The carbohydrate source of choice for easy and affordable weight gain is rice. 204 calories, 44 grams of carbohydrates, and barely any fat are included in just 1 cup (158 grams) of cooked white rice. (6Trusted Source).
Additionally, rice has a high calorie content, making it possible to easily get a lot of calories and carbohydrates from a single dish. This encourages you to eat more, especially if you have a low appetite or rapidly reach fullness.
2-minute sachets of microwaveable rice may be quickly and simply added to other protein sources and prepared meals when you’re pressed for time.
Another well-liked technique is to cook a big batch of rice, divide it out, and then mix it with various proteins and healthy fats for a variety of meals throughout the week.
The generally bland rice may be made in a variety of ways to create a flavor feast. The simplest method to increase flavor, calories, and protein is to just toss in a few of these items after the rice has finished cooking:
- butter and Parmesan cheese
- broccoli and cheese
- scrambled eggs
- toasted sesame seeds, peanuts, or cashews
Adding a sauce, such as curry, pesto, or alfredo, to your rice is another method to increase flavor and calories. If you’re tight for time, you may purchase these sauces already prepared.
A rice dish is simple to turn into a complete dinner. For a nutritious lunch, try this wild rice and chicken kale recipe (400 calories per serving).
With this vegetable-tofu “fried” rice dish, which is really baked rather than fried, you can also make your own healthy variation of the popular fried rice meal from Chinese takeout.
Try Smoothies And Shakes
The calorie density and nutritional value of your food may be effectively increased by drinking calories. It may be necessary to supply calories through liquids to treat certain medical disorders, or liquid calories may be more easily tolerated than solid meals. 4 Create or purchase smoothies and shakes that are heavy in protein and fat and contain full-fat cow’s milk or a comparable plant-based beverage, such as soy milk, Greek yogurt, fresh or frozen fruit, nut butter, and seeds.
Make Every Bite Calorie-Dense
Get the most out of your meals by incorporating as many calorie-dense items as you can. Avoid overeating low-calorie meals. Allow space for lipids, complex carbs, and protein. As a snack, try trail mix, cheese and crackers, dried fruit, avocado toast, and peanut butter and jelly sandwiches. Include nut butters, nuts, avocado, and cheese with your meals.
Top Off Your Meals With Extras
A excellent technique to increase calories without dramatically expanding the amount of your meals is to add extras to and on top of them. Without feeling like you are eating considerably more, you may consume more calories. This is especially useful if your stomach has shrunk and you have experienced early satiety. Put cheese on top of your spaghetti, soups, and eggs; mash potatoes with butter and sour cream; and dunk veggies in a higher-calorie dip like hummus or guacamole.
Don’t Fill Up On Fluids
Some people discover that drinking water before to or during meals causes them to feel too full and prevents them from eating enough. Caffeine is also known to delay stomach emptying and reduce appetite. 5 Be aware of how fluid intake affects your capacity to eat adequate food and control your hunger. Consider drinking after meals rather than during them or consuming high-calorie drinks while you eat.
Add Dessert
Make dessert a regular part of your meal. Desserts may be a quick and tasty method to increase your calorie intake. Consider chocolate chip muffins, coconut ice cream bars, ordinary whole milk ice cream, or a few peanut butter cookies.
Exercise
While excessive activity may result in weight reduction, other forms of exercise, particularly strength training, may encourage weight gain by promoting muscle growth. 6 Although this research was conducted on elite athletes, it does imply that strength training may enhance lean body mass and develop muscle. Your appetite may be stimulated by exercise, which makes consuming more calories simpler. To ensure that it is safe for you to exercise, always consult your healthcare practitioner.
