5 Healthy Ways To Gain Weight

As many people suffering because of being obese or overweight, there are also some people who are underweight and skinny and want to gain their weight in a healthy way.

When overweight is not good for health,   under weight is also not good for health. It can be a sign of malnutrition.

If you are underweight then your body might be trying to tell you that your body is not getting proper nutrition as per requirements.

By not getting proper nutrition and being am underweight, your body may get difficulties with organ functioning, your immune system may get weaken and you may get affected by some diseases or viral infection like COVID - 19. So you should not take it lightly if you are underweight.

As loosing weight is not so easy, gaining weight in a healthy way by getting all essential nutrients is also not so easy.

Some people also want to simply gain the muscle weight as they are not clinically underweight, this article can be helpful also for them.

●Rice - Rice is a low cost carb source which can help you to gain weight.

Just 1 cup (165 grams) of rice can provide you 190 calories, 43 grams of cards and a little amount of fat.

You can easily get a high amount of carbohydrates and calories by consuming a single serving of cooked rice. This can help you to eat more food if you get full quickly or have a poor appetite.

An easy method is to prepare a large pot of rice for the week and you can combine it with some protein ingredients like chicken, fish, egg or whatever you like. You can add your favourite vegetables to get vitamins and other essential nutrients. Also add some healthy fats like ghee or butter but don't add the fat too much. Add everything in a limited quantity.

Don't consume extremely large amount of rice because it has arsenic and phytic acid which can reduce the absorption of zinc and iron.

● Nuts and nut butters - Consuming nuts and nutritious butters are a perfect way if you want to gain weight.

Just one handful of almonds contains over 7 grams of protein and 18 grams of healthy fats.

As they are very calorie dense, just two handfuls per day with a meal or as a snack can add quickly hundreds of calories.

You can also add nut butters to a variety of snacks or dishes, such as smoothies, yogurts and much more.

However, make sure you pick 100% nut butters with no added sugar or extra oils.

● Milk - Milk gives us a good balance of protein, carbohydrate, and fat. It is a very good source of calcium, as well as other nutrients.

For those who are trying to get more muscle, milk is an excellent protein source that provides both casein and whey proteins.

Research has been shown it can help you add muscle when combined with weight lifting.

Additionally studies have found that milk or whey and casein combined, can lead to greater mass gain than other protein sources. Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.

● Whole Eggs - Eggs are one of the healthiest muscle building food on this planet. Eggs provides us a great combination of high quality protein and healthy fats.

It is also very important to eat the whole egg. In fact, all of the beneficial nutrients in eggs are found in the yolk.

As long as you don't have an intolerance to eggs, there is no need to limit your egg consumption, you can eat easily three eggs per day if you want.

● Dark Chocolate - High quality dark chocolate provides a ton of antioxidants and health benefits.

Most people recommend getting dark chocolate with a couple cocoa content of at least 70%.

Like other high fat foods, dark chocolate has a very high calorie density, meaning it's easy to get many calories from it.

Each 100 gram bar has around 600 calories and is packed with micronutrients and health promoting compounds, including fiber, magnesium and antioxidants.