If you wish to gain weight, it is extremely important to do so in a healthy manner. Nutrition and fitness experts have identified some methods that can help individuals who struggle with being underweight to naturally and safely increase their weight and achieve a fuller and more proportionate body.
While overeating fatty foods and sugary drinks may help you gain weight, this approach will ultimately destroy your health. Instead, you want to gain a balanced amount of muscle mass and subcutaneous fat instead of excessive unhealthy belly fat. Here are 5 valuable tips on how to gain weight while keeping your health intact:
1. **Consume Plenty of Protein:** Protein is the most important nutrient for weight gain, as muscles are primarily made up of protein. Without it, most of the excess calories will convert to fat. Studies have shown that a high-protein diet can lead to excess calories being converted into muscle. However, keep in mind that protein is also a double-edged sword, as it is highly satiating and may significantly reduce hunger, making it somewhat difficult to consume enough calories. High-protein diets usually include meats, fish, eggs, various dairy products, legumes, nuts, and more.
2. **Eat More Carbohydrates:** Many people try to reduce their carbohydrate and fat intake when attempting to lose weight. However, if you want to gain weight, avoiding these macronutrient groups will make it difficult to add extra pounds. Therefore, make sure to incorporate carbohydrate-rich and fatty foods into your diet. You should consume plenty of protein, fats, and carbohydrates in every meal throughout the day. Additionally, intermittent fasting is a very poor idea for those looking to gain weight, as you need to have three complete meals daily to help achieve your weight-gain goals.
3. **Lift Weights and Exercise:** To ensure that excess calories convert to muscle rather than fat, focus on strength training rather than just aerobic exercise. Try to go to the gym and lift weights 2 to 4 times a week, lifting heavy weights and progressively increasing the weights and volume over time. If you need help with this, consider consulting with a personal trainer.
4. **Consume Milk Powder and Cream:** Incorporating milk powder into your meals is a simple way to enrich them, ranging from regular sauces to soups. Add milk powder and cream to your meals to make them thicker and tastier, and to help increase your weight.
5. **Eat Peanut Butter:** Peanuts are known to be rich in protein and fats, making peanut butter an ideal snack for those trying to gain weight naturally. One tablespoon of peanut butter contains about 100 calories, which is quite significant given its size. Additionally, peanut butter also provides magnesium, folic acid, vitamin B, and vitamin H. Just spread a thick layer of peanut butter on a slice of whole grain bread for a healthy and delicious breakfast to boost your calorie intake.
