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Many children and adults in Pakistan are underweight, which puts them at risk of developing serious health issues. So in this health blog, we will discuss how to gain weight. Make sure to read till the end to learn healthy weight gain tips and foods and get a free weight gain diet plan.
Click here to Consult Online with a Nutritionist in Just 100 PKR only through Marham!
Effective Weight Gain Tips
The weight gain tips given below are highly effective and ensure that you healthily put on weight.
1. Eat 6 Meals Instead of 3
This tip is for those people who do not like to eat large meals at one time or get full before everyone else. You can try to divide your three large meals into six smaller ones, and this way can get the required amount of calories without putting pressure on yourself.
2. Consume Nutrient-rich Foods
Add more fiber to your diet by taking more complex carbs instead of simple carbs, adding protein to each meal, eating healthy fats, and loading up on fruits and vegetables. All of these nutrient-dense foods will make sure that your body gains healthy fats and remains full for longer.
3. Choose Healthy Snacks
It is important that you include organic snacks in your diet that have an excellent nutritional value along with calories. Some healthy weight gain snacks can be:
- Dates
- Walnuts, almonds, and other nuts
- Seeds
- Yogurt
- Dry fruits
4. Try Strength Training
Exercise like strength training can help you build muscle mass and increase your hunger levels. It will make you feel happier and healthier as well because exercise releases happy hormones.
5. Don’t Indulge in Junk Food.
Binging on junk foods like chips, cookies, or sweets might help you gain weight, but it won’t be beneficial for your health in the long run. Therefore, stay away from all packaged foods and find alternatives instead. For example, you can swap your potato chips for popcorn and milk chocolate or dark chocolate.
Also, read about the Tried And Tested Ways To Gain Weight Easily.
Amazing Weight Gain Foods
This section will tell you all the foods you can eat to gain weight fast. Some of these include:
6. Smoothies or Shakes
Instead of drinking carbonated beverages, you should add smoothies and milkshakes for weight gain to your diet. Some fruits you can include bananas, strawberries, mangoes, peaches, and dates. Other than fruits, you can also add protein powder, nuts, or seeds to your smoothies or shakes.
7. Nuts and Nut Butter
Consuming nuts on a daily basis will ensure that you get all the healthy fats to gain weight. They are an excellent snack and may be included in a variety of dishes, including salads. You must try raw or dry roasted nuts to get the maximum health benefits. You may also try nut butter like peanut butter that does not have any added sugars, salts, or fats.
8. Starchy Vegetables
According to research, starchy vegetables mainly aid other nutrients to build muscle mass and weight gain by adding weight to meals and increasing calorie consumption. So, you must add a side of vegetables to all your meals. Some common starchy vegetables include:
- potatoes
- corn
- sweet potatoes
- winter root vegetables
9. Dry Fruits
Who doesn’t love dried fruits? They are sweet, tasty, and healthy alternatives to other snacks. Due to their smaller size, they pack more calories, and you can consume more of them in one sitting. They contain many vitamins and minerals which help the body function properly. You can try dried apricots, berries, pineapples, or apples.
Check out the Top 10 Amazing Dry Fruits for Skin
10. Eggs and Meat
Eggs and meat are great sources of protein and many essential nutrients. Any person trying to gain weight in a healthy way should add at least one portion of protein to their meals.
Free Weight Gain Diet Plan
Breakfast
- Banana, Date, and Almond Milkshake
- 1 boiled egg
- 2 Bran Bread slices
Morning Snack
- Apple slices with peanut butter
Lunch
- 1 Whole-wheat Roti or Rice
- Chicken/Meat/Fish
- 1/2 c Yogurt (raita)
- 1/2 c Mix Salad
Evening Snack
- Dark chocolate
- Nuts
Dinner
- 3 oz. Grilled chicken
- 1/2 c Mashed potatoes with cream
- 1/4 c Steamed Vegetables
- 1/2 c Rice
Consult a Nutritionist for Customized Weight Gain Diet Plan!
If you require a customized diet plan for your child, for someone with a medical condition, or due to any other reason, you must consult a Nutritionist. They are experts in the field of food and nutrition and can provide you with fast solutions for how to gain weight. Click here to book an appointment with a Nutritionist in just 100/- PKR now!
FAQs
1. How to increase weight?
You can gain weight can adding more complex carbs, proteins, and healthy fats to your diet.
2. Which fruits increase weight?
Fruits like bananas, mangoes, figs, and dates can help you gain weight.
3. Which vegetables increase weight?
Starchy vegetables like potatoes, sweet potatoes, corn, and winter root vegetables are good for weight gain.
