The following are tips or home remedies for healthy weight gain:
Healthy Diet: While trying to gain weight, the focus should be more on eating healthy foods that are rich in vitamins and minerals. Healthy food includes meat, poultry, unsaturated plant fats, low-fat milk, healthy starch content, vegetables, fruits and nuts. Cashews, almonds, dates, walnuts, dry grapes, apricots, peaches are some of the dried fruits and nuts that can be added to breakfast, salads, cereal and desserts. Sesame seeds, ground nuts, and peanuts also contain fats in them and can help in adding that extra pounds you desire. Sometimes loss of appetite may also cause weight loss.
Raisins: Eating raisins every day can increase your weight substantially. They are densely packed with nutrients, which mean that even small servings of raisins provide a high amount of calories. A quarter cup of raisins contains as much as 100 calories.
Mango: Mangoes are also very good at helping you gain weight. The amount of carbohydrates found in mangoes is very high. This fruit can be eaten at breakfast or can be added to lunch or dinner, depending on availability. This fruit should be eaten along with regular food.
Banana: Bananas are one of the fruits that are ideal for gaining weight. It is full of carbohydrates and contains high levels of potassium, which also helps in maintaining the fluid balance in the body. Generally, athletes eat bananas before their games to gain instant boosts of energy. Eating bananas after meals can help you to gain weight. However, avoid bananas when you have a cold.
Increase Food Intake: Increasing the amount of food you eat is the most basic way for you to gain weight. It can either be an increase in the number of meals you eat each day or the quantity of food eaten in each meal. Gaining weight can be just as hard as losing it. It is a time-consuming process that requires devotion. Remember – Rome wasn’t built in a day.
Frequent Meals: Eating often, such as six times a day, can help you gain weight. However, each meal should be a small meal. A study conducted by Huffman on older people showed that eating a full meal without having the appetite for it can cause a dislike towards food. Instead, eating small meals at regular intervals improves appetite and thereby increases weight gain.
Fat-Rich Diet: Intake of animal fat content should not exceed recommended levels because of the increased risk of cholesterol in blood. Instead, one can opt for unsaturated plant fats that are healthy and very helpful for weight gain.
Have Pleasant Meals: Meal time should be a pleasant time rather than a hurried affair. You should thoroughly enjoy every meal. Listening to soothing music while dining can be very helpful. Furthermore, research conducted by Professors Brian Wansink and Koert van Ittersum at Cornell University suggest that by eating in larger cups and bowls, one may increase the consumption of food compared to when eating in smaller cups and bowls.
Weight Loss After Illness: Some people lose weight during illness because of lack of appetite and other conditions. Therefore, their focus may be on gaining the weight back. During this time, one can add fruits, milk, yogurt smoothies, and eggs to their diet to increase their weight.
Athletes and Exercisers: People who work out heavily need a high-calorie and protein diet to keep up with their high energy consumption and to maintain their proper weight. They should include high-protein foods like meat, fish, and eggs in their diet. These are not only plentiful in proteins, but they also contain high levels of fat. Along with this, the intake of dairy is also recommended.
Yoga and Exercise: Exercise should be performed on a regular basis, even by those who want to gain weight. It increases the appetite and improves overall health. Yoga asanas like surya namaskara (sun salutation), bhujang asana (snake posture), dhanurasana (bow posture) and chakrasana (wheel posture) can be practiced to gain weight. However, expert supervision is advised.
Jackfruit: Ripe jackfruit is another tropical fruit that makes weight gain not only possible, but easy! Arils of jackfruit contain sweet flesh that can be added to your breakfast, lunch, or dinner to help you gain weight.
Avoid Fluids Before Lunch: Drinking any fluids like water, soda, tea, or coffee before meals makes you feel full and lessens your appetite. Avoid drinking fluids for at least half an hour to forty-five minutes before your meals.
Deep Fried Foods: Avoid deep fried foods because they not only add fat but also increase the bad cholesterol levels in one’s blood. This can increase the risk of contracting heart disease in the future.
Quit Smoking: Smoking and the weight of a person have an inverse relationship with each other. Smokers will experience weight loss during the time they smoke and weight gain when they quit smoking. This is because tobacco is known to suppress a person’s appetite. Those who stop smoking can improve their appetite and thereby gain weight.