Weight gain foods | Causes for underweight | Health problems | Do’s and don’ts of weight gain
It is the era where people are suffering a lot due to obesity but at the same time in being underweight is also a big problem among the people. In being underweight can lead to several issues in day to day life.
Weight is based on the height, and if your weight is not cooperating with your height, then you may fall into difficulties. Many reasons lead to underweight. People prefer several products to gain weight, but there is no surety for the effectiveness of those products. In this article, you can know the tips for gaining weight.
Weight gain foods
Gaining weight is a process that needs proper attention, and when it comes to paying attention then eating energy-rich food is essential to gain weight. In this article, we have mentioned the list of the foods that you should take to gain weight.
1. Weight gain grains
You need to take to energy-rich grains that can help you to gain weight. There are many kinds of grains available in the market, but you need to make sure; the grains you have included in your diet do they contain the proficiency to weight gaining process. Here we have mentioned some of the grains that can help you to gain weight.
Oats
Oatmeal contains the calories, so if intake in more than enough amount of it then you can get to go near to the process of weight gain. You can add some more ingredients like butter, milk to your oatmeal, and brown sugar for making it tastier. The best way to increase the calories of oatmeal is cooking it in milk instead of water and add banana as well.
Whole-grain bread
If you are thinking eating bread can’t make you healthy then you have to change your mindset because if you are eating an excess amount of bread, then it can lead you to weight gain as bread and protein has the same calories per ounce. White bread and whole-grain bread have the same calories. So if you are following up the process of gaining weight then include eating whole-grain bread in your meals.
Pasta
You need 250-500 extra calories everyday to gain weight. If you are taking this amount of extra calories daily, then you can quickly gain 0.5 to 1 pound weight every week. Pasta is the better option if you want to gain weight. If you are adding 1 cup of white pasta in your meals with energy-rich toppings, then you can get rid of it being underweight.
Rice
Rice is the highly eaten grain in the world. White rice is high in carbs, and the foods that are high in carbs lead to weight gain and chronic disease as well; in short, if you are taking rice in high amount, then you can gain weight.
2. Proteins
Gaining weight can also be as difficult as losing weight, and if you are also finding the same difficulty in losing weight, then you need to add certain foods to your serving to add muscles. In taking enough protein, everyday can allow you to gain weight. Here we have mentioned some of the rich sources of protein that are easily available and effective as well.
Lima beans
Lima beans have another name that is called butter beans because the starch lima beans have is in buttery texture. Lima beans are tasty with several benefits, it is a bit difficult to get fresh lima beans but you can get canned and dried lima bean any time. Lima beans have the right amount of protein that is needed to gain weight. You can gain weight while adding lima beans to your meals.
Kidney beans
Kidney beans are the rich source of protein along with fiber and carbs that are available in different shape and color. Kidney beans are used in several traditional dishes. It can take time to be well cooked that is beneficial for the health, but undercooked kidney beans are toxic that is not at all good for health. If you add this significant source of protein in your diet, then your weight gaining process can be easy.
Soy
Here is another option that you can include in your diet to get high protein. Soy is one of the best protein sources that can help you to gain weight. Make sure; you are taking the excess amount of protein than your body needs because if you are taking the same calories then it can’t lead to weight gain, and the easiest way to get high protein is including soy in your diet.
Chickpeas
If you want to gain weight, then chickpeas are the best option that is high in protein, carbohydrates, fiber, vitamins, fiber, and so on. These excellent properties are healthy and right to the health. Garbanzo is the second name of chickpeas that are round and cream color. You can make a proper combination of taste and health by adding chickpeas to your meals.
Egg
The egg is the king source of protein that is easily available anywhere. Gaining weight is the process that needs protein, and by taking egg your daily meals, you can make the weight gaining process easy.
3. Fats
Gaining weight is the process that needs protein, carbs, and fats. Fat is the fuel for the body and the primary source of energy as well. Fats help in other function of the body, and if you take it in moderate amount, then it leads to better health. We have mentioned the fats rich food that can help you to gain weight.
Avocado
Avocado is the fruit that is blessed with rich nutrient value and used in several dishes due to the great texture and taste. People also know it by the name of Persea Americana. This fruit has become quite popular food that lead to several benefits regarding health. Avocado has the precious value of fats that can help you to gain weight.
Almonds
Almonds are the edible seeds that are blessed with fats, vitamin, magnesium, manganese, fiber, and protein. These all nutrients are essential to gain weight. Almonds are available in the market. You can get them either raw or roasted, and both types of almonds are helpful to promote good health. If you want to gain weight then add these blesses edible nuts in your daily diet.
Peanuts
One handful of peanuts are equal to one ounce that contains 13-14 grams of fats. You need to take extra calories than your body needs because excess calories are stored in the form of fat in your body that leads to weight gain. If you add peanuts to your meals, then it can play a vital role in the weight gaining process.
Almonds/peanuts butter
Almond/peanuts butter is one of the best weight gaining foods that contain excess calories and high fat. You need to add more than enough peanuts butter in your serving to gain weight.
Sunflower seeds
Sunflower seeds do not lead to weight gain, and if you are trying to gain weight, then over consumption of sunflower seeds can give you extra fat that will result in weight gain.
Walnut
Studies have proven that walnut is blessed with several beneficial effects as it is counted in energy-rich foods. If you consume it regularly, then it can result in weight gain. Make sure; you are continuing with consuming walnut for the next six months to gain weight.
Pecan nut
Pecan nuts are high in fat and calories that are incredibly healthy, and if you consume them in more than enough amount, then it can result in weight gain. Make sure; you are taking a right amount of pecan nut to gain healthy weight.
Olive oil
Olive oil is high in calories, and taking it in excess amount will lead to weight gain as excess calories are stored in the form of fat in the body, ultimately excess consumption of olive oil will help you to gain weight.
Sunflower oil
Sunflower oil also does the same like olive oil if you include it in the excess amount to your diet then it can result in weight gain as it is high in calories and get stored in the form of fat.
4. Veggies
There are several veggies available in the market, but if you are in the process of weight gain, then it is necessary to eat those veggies that are high in protein, fats, and other nutrients that can help you to gain weight. Here we have mentioned some of the vegetables that will help you to gain weight.
Avocadoes
You will get avocados in the form of fruit that is used in several dishes to make them tasty and healthy as well. You will need to add avocados to your daily meals to gain all those essential nutrient that is required to gain weight.
Sweet potatoes
Sweet potato is the combination of calories, high amount of water, and fiber. It is the excellent food that can help you to gain weight if you take it in plenty of amounts then it will help you to gain weight.
Taro root
Taro root is high in carbohydrates and contains 112 calories as well in every 100 gram, and if you are trying to gain weight, then taro root is one of the best options as it has carbohydrates more than potatoes so overeating taro root can lead to weight gain.
Potatoes
Potatoes are favorite food that contains high carbohydrates and lead to weight gain, and if you are you use topping with cheese, butter, and another fat-rich topping, then you can get a better result in weight gain.
Corn
Taking corn will lead you to weight gain as it is rich with the properties that are essential to gain weight. Make sure; you are eating delicious corn, and if you are adding some butter, cheese, and other toppings that are high in calories can make you adopt the right process for gaining weight.
Squash
Squash is the source of high magnesium, fiber, and potassium. It is the veggie that has several benefits. You can add it to your daily serving to make the weight gain process easy.
Carrot
Carrot is the veggie that is rich in several vitamins, minerals, calories, and other essential nutrients that you need to take to gain weight. If you load this veggie with other fats ingredients, then it can be tastier and healthier as well.
Peas
A study has found that peas are loaded with the nutrients that can help you to gain weight so if you are on the track of gaining weight then including peas in your diet will be a good idea.
5. Fruits and dry fruits
Gaining weight is the process where eating proper food is necessary, and similarly, fruits and dry fruits are essential to gain weight. There are several types of fruits and dry fruits that can help you to maintain your weight.
Dried fruit
Eating dried fruit is one of the ways that lead you to weight gain. Dried fruit is high in fat and sugar that allows you to gain weight.
Durian
Durian is rich in calories about 40 g of durian contains 54 calories, and one kg durian is loaded with around 1,400 calories. You can gain weight while adding durian in your serving.
Sugar apples
Sugar apple is also the better option if you want to gain weight. You need to ensure that you are taking sugar apple in good quantity because it contains pectin that can bind fat, and to weight gaining process you will need to carry an excess amount of sugar apple.
Tamarind
Tamarind contains latter that is the compound which promotes weight loss, therefore; you will have to avoid tamarind when you are weight gaining process.
Prunes
Prunes are also like tamarind that promotes weight loss, and if you want to gain weight, then you will have to say NO to it.
Currant
Currant is rich in anthocyanins that help to maintain the metabolism while preventing the metabolic pathologies. If you include black currant in your meal, then it can help you to gain weight.
Raisins
Whatever you eat that decides your health, and when it comes to gaining weight then you need to be careful by choosing food because if you select junk food to gain weight then it will bring unhealthy weight, or you can say obesity in you, but if you include raisins in your daily diet then the process of weight gaining can be boosted.
Dates
If you want to put on weight, then you have to take extra calories than your body requires. Food matters a lot when it comes to gaining weight, and dry fruits play a vital role in gaining weight. Dates are rich in nutrients and weight increasing properties that will help you to gain weight.
Figs
Fig is high in a carbohydrate that is important for building up the muscles. Fig is also rich in vitamin, fiber, minerals, and other nutrients that will lead to weight gain as it is high in calories.
Mangoes
People know that mango leads to weight, but there is another fact also related weight gain that is directed to consuming mangoes. Mango is citrus and sugary fruit that contains calories and while consuming mango in sufficient amount will help you to gain weight.
Banana
It is a myth that banana leads to weight gain, well till now banana has not been proven to weight gain or weight loss, but if you consume them in high amount then it will lead to weight gain, so if you are trying to gain weight then switch to eating a banana.
6. Dairy
You need to include dairy products also if you want to gain weight. Dairy products have the high volume of nutrients that are essential to gain weight; therefore, you should intake dairy products.
Skim milk
The study says that whole milk leads to weight loss because it will help you to keep your belly full that does not let you crave for other calories but skim milk can help you to gain weight.
Butter
Butter is one of the foods that help to gain weight. It is rich in calories that make it include in weight acquiring diet. By adding butter to your serving, you can gain weight while enjoying the taste.
Cheese
Dairy products are loaded with calcium and calories as well. If you include the dairy products in your diet and consume them everyday that provides cheese also will help you to maintain a healthy weight.
Yogurt
Yogurt is equally useful to consume for maintaining the healthy weight. It is quite a useful dairy product that is high in calcium and calories that are vitally needed to gain weight.
7. Protein shakes
Banana thick layered shake
Ingredients:
- One or two mashed bananas
- Two tbsp of yoghurt
Preparation: It is the quite simple preparation that does not your efforts a lot. Take two bananas and mash them well. Take two tbsp of yogurt and add them to protein powder. After blending all the ingredients well serve it in a glass.
Chocolate proteins shake
Ingredients:
- Two scoops of chocolate ice cream
- Two tbsp of yoghurt
- One tbsp peanut butter
- 10 ice cubes
- 300 ml of milk
- 1/8 cup of ice cream topping
Preparation:
You will need two scoops of chocolate ice-cream, one tbsp peanut butter, 300 ml milk, 10 ice cubes, and two tbsp yogurt. To prepare this delicious chocolate protein shake blend all the given ingredients well, after blending well get a glass to serve. You can take it two or three times a day.
Nutty shake
Ingredients:
- One handful of raw walnuts
- Two tbsp of blanched almonds
- Four dates
- ½ mashed banana
- Cup full of raspberries
- ½ cup low-fat yoghurt
- A cup of cold water
Preparation: The name defines the ingredient and preparation also for this nutty shake. You will need a high-speed blender to prepare this shake. Take one handful of raw walnuts, four dates, two tbsp of blanched almonds, ½ mashed bananas, ½ cup low-fat yogurt, a cup of raspberries, and a cup of cold water. Add all these ingredients mentioned above and blend them well until you get the better consistency. After blending well, it is ready to drink. This nutty shake contains 600 calories, rich fiber, and omega-3 fatty acid that are helpful to gain weight.
8. Smoothies
Chocolate butter smoothies
Ingredients:
- 1 cup nut milk e.g almond milk
- ½ avocado
- 3 tbsp organic peanut butter
- 1 tbsp cacao powder
- ¼ tbsp cinnamon
- 1 serving protein powder for an added protein boost (Optional)
Preparation: You will have to take 1 cup of almond milk, ½ avocado, 3 tbsp of organic peanut butter, 1 tbsp cacao powder, ¼ tsp cinnamon, and 1 serving protein powder to prepare this healthy shakes. Blend all these ingredients well until it gets the proper consistency.
Mega calories smoothies
Ingredients:
- 2 cups milk
- 2 bananas (can be substituted for ½ avocado)
- 2 scoops protein
- 1 cup ice cream (preferably similar flavor to the protein powder)
- 2 tbsp olive oil
- 1/2 cup oats
- 4 tbsp peanut butter
Preparation: If you want to boost your calories for gaining weight, then intake this smoothie that has 2000 calories. To prepare this smoothie, you will need 2 cups milk, 2 scoops protein, 2 bananas, 1 ice-cream, 2 tbsp olive oil, ½ cup oats, and 4 tbsp peanut butter. Blend all the ingredients well to get a perfect consistency. Now it is ready to drink for weight gain.
Avocado and berry yogurt smoothie
Ingredients:
- ½ avocado
- ½ cup Greek yogurt
- 1 tbsp chia seeds
- 1 tbsp coconut oil
- ¼ cup berries
- ¼ tsp cinnamon
Preparation: It is a deliciously creamy smoothie full with fats to increase your weight, and to make this smoothie; you will need ½ avocado, ½ cup greek yogurt, 1 tbsp chia seeds, 1 tbsp coconut oil, ¼ cup berries, and ¼ tbsp cinnamon. Once again you have to do the same, blend all the ingredients well until it gets smooth and creamy.
Banana and peanut butter smoothie
Ingredients:
- ¾ cup plain yogurt
- 2 tbsp peanut butter
- 1 banana
- 1/8 cup milk
- ¾ cup ice (optional)
Preparation: Here is another smoothie with the different taste, and to make it ready, you will have to take ¾ cup plain yogurt, 2 tbsp peanut butter, 1 banana, 1/8 cup milk, and ¾ cup ice. Start preparing this smoothie by blending all the ingredients then you can add ice if you want.
9. Supplements
There is no doubt that people are working out to lose weight but it is also the fact that some of the people are suffering to gain weight, and if you are also one of them so including these supplements in your routine will let you add the muscles that can lead to weight gain.
Whey protein
Consuming whey protein is beneficial to gain weight. It contains the nutrients that will help you to strengthen the muscles and increase some ponds of weight as well.
Soy protein
Soy protein is high in calories that help to gain weight. Drinking 1 glass of soy milk will let you increase 130 calories along with protein, manganese, and selenium that are helpful to gain weight.
Protein bars
Eating protein bars in moderate amount will let you gain weight. Make sure; you are taking these protein bars between your meal, but do not eat them a lot as it can result in restriction of taking more calories.
Causes of underweight?
Before we initiate talking about the solution, we need to know the cause of the problem so that the problem of being underweight should be prevented too. Several reasons can cause someone to become underweight that includes health issues also.
A. Improper Nutrition
Intake of improper nutrition is the most common cause that leads to underweight. Those who do not take nutritious food can be malnourished and underweight as well. If you have poor eating habits and not aware of the proper nutritious meals, then this improper nutrition can result in underweight.
B. Physical causes of underweight
- Thyroid: It is one of the significant issues that lead to underweight. If you are suffering from hyperthyroidism that promotes the activeness of metabolism that results in weight loss.
- Gluten intolerance: It is a kind of disease that is also called a celiac disease that affects to the immunity and results in inflammation as well as the damage of small intestine, and create nutritional deficiencies along with digestive issues.
- Diabetes: You may get lead to become an underweight person if including uncontrolled diabetes.
- Cancer: Cancer can cause the sufferer weight to lose as it is the disease of cancerous tumor that burns a large number of calories quickly.
- Infections: There are some infections such as HIV/AIDS, parasites, and tuberculosis that lead to becoming underweight.
- Anorexia nervosa: It also comes in health issue that is a severe mental and emotional disorder which is characterized by an obsessive desire to lose weight by refusing to eat.
Note:- You need to visit your healthcare provider if losing weight without efforts.
C. Psychological causes of underweight
- Depression: It is one of the high causes of underweight that leads you closer in being underweight. Depression brings several health issues including reduced appetite that result in losing weight. There can be other reasons also that indicate to the depression-like tiredness, inability to perform the daily task even if they are too simple, moodiness, getting out of interest from the life, and emphasizing to an idea for committing suicide.
D. Other factors
There are other factors also that can cause weight loss or creating an obstacle in gaining weight. Here we have given the possible causes below that can lead to weight loss.
- Hereditary Issues: Heredity is one of the high issues that do not allow you to gain weight. If the pattern of not gaining weight is running in the family then there is a high chance to continue the same problem generation to generation. You may have born with active metabolism or having a low appetite can cause weight loss or not gaining weight issues.
- Medication: If you have to rely on medication due to some health issues and if your medication is suppressing appetite then it will lead to weight loss.
- Excessive stress: It is the best enemy of your health that can cause weight loss. Hypertension is also the reason that causes poor appetite, nausea, and other health issues that comes out in the form of weight loss.
- Enzyme deficiencies: Gaining weight is the process that needs excessive calories and to digest calories you stomach acid should be healthy if it is not then you may face the problem of weight loss.
- Gastric infections: if bacteria cause infection in your gut then it results in bacterial gastroenteritis that causes inflammation in intestines. You may also undergo vomiting, abdominal cramps, and diarrhea types of experiences, and they are also the cause of weight loss.
- Other diseases: There are some diseases such as Crohn’s disease, peptic ulcer, and celiac disease that cause weight loss.
Health Problems of being Underweight
Talk to a doctor or dietitian
You need to visit your dietitian or healthcare provider if losing weight that is unintended. Your healthcare provider can let you know if you are suffering from any types of hormonal imbalance or check your thyroid to know the cause of unintentional weight loss.
- Weak Immunity: The people who are underweight are more likely to fall into illness during the season of cold and flu due to their weak immune system that should be strong to fight against the disease. Those who are underweight can also experience cancer due to their abnormal cell growth.
- Anemia: Feeling tired is not uncommon among those people who are underweight. Anemia is the disease that is caused due to nutritional deficiencies by affecting the blood circulation that results in a lack of energy. Mainly lack vitamin B and folate cause anemia. It is for those underweight people to take nutritional supplements for their better health.
- Fertility Problems: Those women who are underweight can undergo fertility problems, and it is caused by an irregular menstrual cycle. This irregular menstrual cycle creates difficulties to sustain a pregnancy as it affects the uterine lining from where the fetus derives nutrients. The women who are underweight gat high chances of miscarriage. As the women are having a problem, the same men face difficulty in being underweight like sexual problems like erectile dysfunction, problems in ejaculation, painful intercourse, as well as low sperm count.
- Bone Damage: Osteoporosis is the disease that caused in the men and women who are with very low weight. All this occur due to hormonal changes and lack of calcium and vitamin D. If underweight people meet with an accident then it can cause fracture even death sometimes. Lack of estrogen can lead to weak bones in women.
Do’s & don’ts during weight gain
No fluids during meals
If you want to gain weight then make sure; you are not taking fluids before meals as it fills your stomach and will not let you eat more. Ensure that before half an hour of taking meals you are not taking any fluids so that your belly should get enough place to intake calories that will be helpful to gain weight.
No refined sugar
You have to be careful regarding your health, and when it comes to gaining weight, the refined sugar is not at all suitable for health. Refined sugar has no nutrients but several problems such as heart diseases, hormonal disorder, diabetes, and so on. Make sure; you are taking unpolished sugar and avoiding sugars candy and such items that are not good to health.
Eat often
Eating often is also one of the best ways that you should adopt to gain weight. If you want to increase weight then you will have to take extra calories that is possible with extra eating; therefore divide your meals into 6 parts and force yourself to eat more so that your body can get more calories than it requires.
Remain hydrated
Drinking water and other fluids are good to health that we know well, but when it comes to gaining weight, then you have to be more careful and try to remain hydrated. Drinking plenty of water at least 8-10 glass everyday and try to take other fluids will result in weight gain.
