Do you intend to put on weight to better your health or simply bulk up? Most people out there are in the reverse mode, i.e., looking at ways to lose weight. And for whatever reason, you never seem to put on weight, we have the perfect guide on how to gain weight naturally. You can indulge in a basic dieting principle to gain weight quickly and naturally. What people do not realize is that gaining weight quickly and in a natural way is a tedious process. Luckily, we have the necessary actions that will be intuitive and not-so-expensive methods that harvest positive results.
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Here is how to gain weight naturally:
1. Rice
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Rice is a traditional grain across the globe, and is high in energy levels. Consuming a hundred grams of rice will deliver 130 calories. Further, it is an inexpensive food to buy. You can effortlessly add a generous portion of rice to your daily meals to add a few hundreds of calories per day. Additionally, rice is an easily digestible grain with none of the issues of gluten as in the case of wheat. Rice is also a rich source of vitamins such as niacin and thiamin. If you own a pressure cooker or an electric cooker, it is quick and easy to prepare.
2. Granola
Granola is not only a tasty breakfast cereal but also is a perfect addition to your meal to gain weight. It is a rich source of food ingredient with high levels of protein, energy, fiber, and calories. One cup of granola gives you 450 calories. It is without the addition of milk. You can even acquire the same amount of calories by consuming a single granola bar. You can add a bowl of granola or a bar to your daily meals. You can easily put on weight within no time.
3. Peanut butter
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If you want to know how to gain weight naturally, eat peanut butter! Yes, peanut butter is a fantastic source of good ingredients. In a single tablespoon of peanut butter, you have 4 grams of protein, 3 grams of carbohydrates, and 90 calories. However, do keep in mmind that it does contain traces of saturated fat. Therefore, it is essential to consume peanut butter in limited quantities to put on weight naturally and in a healthy way.
4. Banana
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Bananas have the advantage of being a tasty, affordable, and convenient snack. A single banana on an average has about 100 calories, which is an excellent way to increase weight. Apart from the calories, bananas also have fiber and potassium. These two ingredients are essential elements for an individual’s daily diet. Additionally, they are also a rich source of natural sugar. Therefore, it is important to consume a single banana after indulging in a workout session. Adding a single fruit to your daily diet will work wonders in adding the additional calories to increase weight.
5. Tuna
Tuna is a protein-rich food with healthy fat. Furthermore, since it is a fish, it also contains essential oils that are required for the smooth operation of your body. Preparing a dish of tuna is easy. It becomes much easier if you are opting for the canned version. You can easily add it into a number of recipes and prepare the perfect meal chart for an entire week. It is an inexpensive food ingredient, which has the healthy nutrients and calories necessary for putting on weight naturally. Regular consumption also helps in improving the protein content in the body.
6. Soymilk/whole milk
A single glass of milk is a quick way to recharge your body. Milk is rich in fat and energy levels. Milk is available based on their fat content. The whole milk is rich in fat, and a single glass of it will induce about 150 calories and 8 grams of protein. It is a simple foodstuff to add to the daily diet. However, many people are lactose intolerant. For them, soymilk or almond milk is a great alternative. A single glass of soymilk will give you 130 calories and 8 grams of protein. As the whole milk or the soymilk are a good source of fat content, adding about two glasses in a day will be beneficial in gaining weight healthily and quickly.
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7. Avocado
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Avocado has an amazing amount of fat and calories. People who are on the path to reducing weight keep away from avocado completely. However, it is the best friend for those who are in need of fat and calories. Although it will be hard to imagine it as a reliable source for weight gain, it is a surprisingly good source of energy. The standard size of the fruit has 320 calories and an astonishing 29 grams of fat. There is also the presence of saturated fat. Therefore, adding a single fruit or a part of it will be a great addition to your daily caloric intake when you’re trying to gain weight naturally.
8. Eggs
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Eggs are nutritional, and there is a reason why they are an attractive addition to the breakfast. They contain the necessary nutrients and energy that will help you get through the entire day with needed activeness and freshness. They are a rich source of mass, making it as an inexpensive and readily available food ingredient. Additionally, you can use eggs in preparation of different dishes that are healthy and tasty, all at the same time. A single egg delivers 5 grams of fat, 6 grams of protein, and 75 calories. It is further a substantial source of vitamin B12. You can add them to your daily diet or about four times in a week. You can prepare the requirement based upon your weight gain goal.
9. Nuts
Nuts are rich sources of energy. They are also the healthiest among the calorie dense food category, giving the possibility for human beings to acquire the needed energy from time to time. For instance, a hundred grams serving of macadamia nuts delivers over 700 calories! You almost have about one fourth of the daily caloric requirement. Additionally, the macadamia nut is also rich in fiber and calcium. Due to the ready availability and convenience, adding nuts to the regular meal is an excellent way to gain weight quickly without causing any side effects to the health. The only downside is the presence of fat and the price. Ensure that you are adding the nuts according to your calorie goal per day.
10. Dark chocolate
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Yes, dark chocolate is a fantastic food to put on weight and feel refreshed. A 100-gram bar of dark chocolate has over 500 calories. It is further a valuable source of enzymes and antioxidants, which have a positive impact on your mood. Additionally, it also has traces of saturated fat and sugar. Therefore, consuming dark chocolate once or twice in a week is a good way to increase weight. However, you can add a few pieces as part of the everyday meal to induce the needed calories.
11. Cheese
Cheese is an amazing supplement with added fat and calories. It is also a good source of calcium. Cheese is a perfect addition to the meal for all the vegetarians due to the presence of high protein levels. Furthermore, you can easily add it to a number of dishes by sprinkling or shredding. Like any other fat foods, it is important to enjoy cheese in limited quantities. For example, 100 grams of Cheddar cheese has over 400 calories. It even fulfills the requirement of the recommended intake of saturated fat per day. It is further a good source of energy density per serving. However, one should restrain from overeating. Nonetheless, cheese is an inexpensive food ingredient that is nutritious and delicious, and which helps them adding the calories needed to put on weight.
12. Soybeans
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Soybeans are healthy, full of nutrition, and inexpensive. Consuming 100 grams of soybeans will add 400 calories to your daily intake. The figure includes a little of the needed fat and an enormous 36 grams of protein. In comparison to red meat, soybeans are better protein by weight ingredient. In addition to this, it is also rich in iron, magnesium, and calcium. You can boil and add soybeans to other recipes or consume them as a snack individually. Make sure that you add the required quantity of soybeans to your diet.
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Food is a good solution to increase weight naturally. Do not fall into the trap of the junk food that contain unwanted calories, which are of no use in putting on weight. In fact, they pose a threat to your overall health. It is important that you find good sources of food ingredients that are affordable and likable. The ingredients discussed in this post are readily available, inexpensive, and good sources of calories, fats, and other nutrients necessary for the body. It is equally important to prepare an eating schedule that will help the individual in adding the extra calories needed to increase weight. The body requires some time in adjusting to the meal schedule. Sticking to the plan is essential even if one does not feel hungry. To top it off, drink at least eight glasses of water to keep the body hydrated and help the nutrients spread across the body.
So now that you know how to gain weight naturally, there’s nothing stopping you from getting to your ideal goal weight. Happy eating!
Featured image source: Pixabay, under Creative Commons License
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