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How to Gain Weight?

How to Gain Weight?

While there are a lot of self-help books for people trying to shed off their extra kilos, there are a lot of people who are desperately trying to gain weight so that they can get rid of their 'waif-look'. Besides, being underweight can pose numerous health-risks. So, if a Google search has landed you on this page, we will try our level best to help you out with all the relevant information on the topic.
Yogesh Ambekar
Last Updated: Apr 9, 2018
In this age, where size-zero models have become an ubiquity, this seems like a question that can raise a few eyebrows. When I was a teenager, I used to wonder what would be that magic-diet that would change me from a 'malnourished guy' to a 'beefy gentleman'. I was so desperate that I started binging on beer incessantly, because there was a rumor going around that it helped you put on some weight, but unfortunately it did no good. It was then, that I decided to not give in to rumors and do a bit of research on what foods can help one in gaining weight. I got some useful information from various reliable sources and after religiously following the diet, I was able to put on some weight - in accordance to my Body Mass Index (BMI). So, for the benefit of readers, who are in the same scenario as I was some time ago, I have put together some information on how to gain weight. Let us take a look at some tips which can help you in gaining weight.

Eat Wisely
To gain weight, eat food with extremely high-caloric value. Try to increase your food intake without consuming too much fat and sugar. Regular meals, especially breakfast, are important if you find it difficult to gain weight. It is important that you cherish your meals rather than looking at it as an arduous job.

Eat at Regular Intervals
Eat five or more meals a day. Drink plenty of fluids that supply calories like juice, milk, milkshakes, and sports beverages. Eat starchy grains and vegetables, such as rice, oats, pasta, potatoes, kumara, carrots and pumpkin. Add condiments such as yogurt, sour cream, sauces and dressings to plain foods and salads. Eat bread with fatty spreads such as avocado, peanut butter and olive or canola oil margarine. Eating an extra 1000 kJ over and above your daily needs can produce a weight increase of around 1 kg per week.

Protein is essential to the body, for repair, to enable the immune system to function and for recovery from illness. If you are recovering from illness, it is important to include adequate protein in your diet. Good vegetarian sources of protein include: cereals, nuts & seeds, Soya products (Soya milk, tofu, tempeh etc) and pulses. Milk, yogurt, cheese, and free-range eggs are also excellent protein sources for the non-vegan. You must ensure that you include a protein source at each meal. Try to choose the energy dense sources of protein that are relatively soft and which do not contain too much fiber, for example, the Soya or dairy sources of protein. Eat dry fruits daily. Small size cashew nuts, almond and raisins have bundles of energy.

Foods that Help in Weight Gain

a) Milk Group: milk, cheese, yogurt, cottage cheese, ice-cream.
b) Meat Group: meat, fish, poultry, eggs, dried beans and peas, nuts.
c) Vegetable Peas, carrots, beets, juiced vegetables.
d) Fruit Group: bananas, pears, apples, pineapple.
e) Grain Group: Cereals, breads, rolls, pasta, muffins, pancakes, grits, rice.

Being underweight doesn't necessarily mean that you have to stay away from exercising. It is imperative that you complement your diet with some mild exercises. While doing exercise it should be done such that muscles are stretched out. You don't have to do it excessively; rather you must subject your body to grow muscle and to gain weight.

Inborn factors can play a large role in physique. Many non-nutritional factors can also contribute to low body weight, such as stress or nervous tension. Good nutrition, rest, relaxation and regular exercise help in increasing body mass. So be happy and eat healthy food after all "Health is wealth".