Let’s address the elephant… err, not exactly, elephant, but some other animal in the room.
While shedding weight is one of the most difficult feats to achieve, gaining the same isn’t an easy road to pave either.
However, just like there are ways to lose weight through lifestyle changes, regular exercise, and proper diet; there are ways to gain the same too.
What is healthy weight gain?
Healthy weight gain is a gradual process of adding muscle mass and subcutaneous fat while avoiding unhealthy belly fat. It involves eating more calories than you burn, and getting enough sleep and exercise.
Healthy weight gain depends on the situation, such as age, sex, and overall health. For example, during pregnancy, the amount of weight you should gain depends on how much you weighed before becoming pregnant.
In general, adults gain 1–2 pounds per year. However, gaining weight as you age can increase your risk of chronic diseases.
How to gain weight the healthy way?
Making dietary changes may help you gain weight healthily, such as increasing your intake of protein, carbohydrates, and healthy fats. You can also try consuming nuts, dried fruit, and shakes. While you can try commercial nutritional supplements to gain weight, beverages like smoothies, milkshakes, hot drinks, and protein shakes help you for the same more in a more natural way.
Milkshakes:
Milkshakes can increase weight if they are high in calories. You can make a nutritious milkshake by mixing fortified milk with puréed fruit or fruit yogurt. To make a chocolate and banana milkshake, use chocolate-flavored milk. Add some bananas with the help of a blender. This is both delicious and nutritious and easier to manage if you’re in a hurry and can’t squeeze in a whole meal.
Smoothies:
Smoothies can help you gain weight if you add enough calories and nutrients. They can be a convenient way to add calories to your diet. You can add ingredients like milk, nut butter, fruit, protein powder, Greek yogurt, and vegetables. You can choose ingredients that are rich in calories and nutrients, like bananas too.
Blend fresh fruit like strawberries, bananas, or apples with fortified milk, fruit juice, or yogurt. You can also add a scoop of protein powder. Smoothies made with fruit juice are less nutritious than those made with milk or yogurt helps you gain weight as well.
Use fresh apples, strawberries, bananas, or other soft fruit. Blend it with fortified milk, fruit juice, or yogurt in a liquidizer or with a blender.
Hot drinks:
If you prefer hot drinks, try adding a couple of spoons of skimmed milk powder to hot milk. Then mix it with coffee, hot chocolate, or a malted drink. This drink not only adds some pounds to your body but also keeps you warm and full for a long time.
Protein Shake:
Milk:
Whole milk has more calories than low-fat or non-fat milk, but drinking too much milk can contribute to weight gain. Milk can be a better choice than sugary drinks like soda or alcohol. It can also help with abdominal fat management. Besides, Milk is a good source of calcium and protein, and it can be part of a healthy diet.
Apart from that, coconut milk, which is an opaque, milky-white liquid extracted from the grated pulp of mature coconuts, can help with weight gain. Coconut milk is high in calories and saturated fat. Drinking too much coconut milk, especially when combined with a high-carb diet, can lead to weight gain.
Avocado juice:
How to gain weight safely?
Eat more calories: To gain a pound of lean muscle, you need to consume about 2,000–2,500 extra calories per week. To gain a pound of fat, you need about 3,500 extra calories per week.
Eat a balanced diet: Experts recommend that 45–65% of your daily calories should come from carbohydrates.
Talk to your doctor: Your doctor can help you determine the best weight gain range for you.
