Due to changing lifestyles and time constraints, many find prioritizing their health challenging, directly impacting their well-being. While some turn to gyms for fitness, others opt for healthy diets. Some spend hours at the gym to lose weight, while others try various methods to gain weight. It's observed that while gyms can help with weight loss, they may not be as effective for weight gain and building a solid, b physique.
Building muscle or gaining weight isn't as easy as it seems. However, just as there are diets for weight loss, there are also diets for weight gain. When aiming for weight gain, focus should be on consuming high-calorie foods with good quality protein. However, selecting the right diet for weight gain is crucial, incorporating a healthy, balanced diet instead of just empty calories and fats.
The right diet for weight gain provides essential nutrients that aid muscle building.
Let's explore some easy home remedies for weight gain, as discussed in this article:
Increase Appetite:
Gradually increase your appetite by incorporating a little extra into your daily diet. Avoid overeating at once. Increase the quantity of extra bread and rice in your daily diet. Also, consume more fruits and a glass of milk daily.
Calorie Intake According to Body Weight:
For example, if you weigh 68 kilograms, you should consume 2400 calories per day to gain weight. You can divide this amount into 5-6 small meals throughout the day. Your diet should consist of 50% carbohydrates, 25% protein, and 25% fat.
Primary Sources of Protein:
Consuming protein-rich foods is crucial for muscle growth after workouts. Eggs, chicken breast, tofu, sprouted grains, lentils, and quinoa are some primary sources of protein.
Sources of Fat:
Include healthy unsaturated fats in your diet, such as fish oil, flaxseed oil, olive oil, sunflower oil, walnuts, and almonds.
Raisins:
Eating a handful of raisins daily promotes rapid weight gain. To gain weight, you can also soak raisins and figs in equal parts overnight and consume them.
Ghee:
Consuming ghee will also help you gain weight as it contains a good amount of saturated fats and calories. You can consume ghee directly or mix it with sugar, but be mindful of the quantity.
Bananas:
Eating bananas daily is one of the best ways to gain weight. Bananas are rich in calories, providing energy to the body and aiding weight gain. You can eat bananas with milk or make a banana shake.
Almonds:
Almonds are also effective in weight gain. Soak 3-4 almonds in water overnight, peel and grind them the next day, and consume them with milk. Doing this daily for a month will show quicker results.
Nuts with Milk:
Consuming nuts like peanuts or dried fruits with milk will also contribute to weight gain, but ensure it's in moderation to avoid health problems.
Peanut Butter:
Peanut butter is another option for weight gain. You can consume it with bread or on bread. Peanut butter is high in calories and carbohydrates.
Eggs:
Eggs are rich in fat and calories, and daily consumption increases weight. However, avoid eating raw eggs to prevent serious health problems.
Potatoes:
Include potatoes in your regular diet as they contain carbohydrates and complex sugars that aid weight gain. Try to avoid over-frying them.
Beans:
Consuming beans, lentils, kidney beans, and pulses will also contribute to weight gain. Lima beans and soybeans are more effective, so try to include them in your diet in some form.
Chickpeas and Dates:
Those who consume chickpeas with dates tend to gain weight quickly.
Adequate Sleep:
Many overlook the connection between sleep and weight gain. However, adequate sleep, at least 8 hours a day, rests the body, and what you eat has a more significant impact on your body.
Avoid Mistakes:
Many resort to junk food in an attempt to gain weight, which is not the right approach. Avoid junk food completely. Also, avoid consuming anything that is not easily digestible.
Note: The home remedies mentioned in this article are based on common beliefs and general information only. Consult a specialist before implementing them. sabkuz.com does not verify this information.
