Best Ways to Gain Weight Naturally at Home

We all have, at some point or other, heard about the risk factors of being obese or overweight. Some of them includehigh blood pressure, type 2 diabetes, kidney disease, heart disease and the list goes on. However, being underweight includes some major risks as well such as anaemia, vitamin deficiencies, osteoporosis from lack of calcium and vitamin D, development and growth issues in children and the likes.

Causes of Being Underweight

BMI or Body Mass Index is used to determine whether you are underweight, overweight or have a healthy weight. If your BMI is 25.0 to 29.9 it comes under the overweight range, if it is between 18.5 and 24.9, it comes under the healthy range and if it is less than 18.5, it is considered to be within the underweight range.

Here are some of the main causes of being underweight:

High Physical Activity – If you perform high physical activities such as running, swimming jogging or if you play any sports regularly, you will tend to be underweight. The reason this happens is because your metabolism is always high and you constantly burn a lot of calories, even when you are resting.

Family History – You could be born with the genes that naturally make you thin and underweight.

High Metabolism – If your metabolism is naturally very high, it will be difficult for you to put on weight even if you eat high calorie meals throughout the day.

Eating Disorders – If you suffer from eating disorders like bulimia nervosa or anorexia nervosa, you will be underweight.

Stress –Stress is also a factor of low weight.If you live under constant stress, you might lose weight without even knowing.

Health Conditions –People who are suffering from health conditions such as diabetes, cancer, tuberculosis and the likes, they might experience weight loss but that is temporary in nature.

Depression – If you are going through depression, you might lose appetite and lose weight rapidly. Please consider talking to your family and friends about your mental health or try to reach out for a therapist.

How to Gain Weight Naturally at Home?

You can follow some of the most effective ways of gaining weight naturally:

1- Banana shake

If you want an instant energy lift, and gain weight naturally, then have a banana shake twice a day as they are full of healthy carbs and help in gaining weight naturally as well. Just blend some bananas, milk, honey, nuts and your weight gaining best friend will be ready. You can also replace your morning and evening coffee or tea with the banana shake to get the best results.

2- Alfalfa Tonic

Alfalfa Tonic is a homeopathic health tonic made up of a natural source of essential vitamins, nutrients and minerals. It is a concoction of  Avena sativa, Alfalfa and Ginseng (Ashwagandha). Avena sativa and Alfalfa work in providing essential vitamins and minerals whereas Ginseng is an antioxidant that helps in building the immune system to fight against infections. Alfalfa tonic helps in increasing appetite which helps you gain weight. It also provides various other benefits such as preventing anxiety, lowering cholesterol, preventing hair loss, and increasing your energy levels.

3- Potatoes or Sweet Potatoes

Consumption of potatoes in excess has been associated with long-term weight gain. However, it also increases the risk of having high blood sugar levels. Thus, you can substitute potatoes with sweet potatoes. Though sweet potatoes are helpful in losing weight but with proper preparing and cooking it can help you to gain weight as well. You can prepare a sweet potato mash with cheese or butter and include some meat to get a well-balanced carb-protein meal.

4- Eat Plenty of Protein

The most vital nutrients required for gaining weight is protein. Eating loads of protein will help you in gaining healthy muscle weight rather than fat. A diet that is rich in protein will ensure extra calories getting stored in your muscles. Here are some of the foods that are rich and high in protein including:

• Nuts and Seeds
• Whole eggs
• Dairy Products
• Fatty Fish
• Legumes and Pulses

5- Consume More Calories

To step up your weight gaining game, it becomes important to consume more calories than you are burning. Consuming an extra 500 calories in a day can help you in gaining weight by approximately 1 kg in one week. Consume more calorie-dense foods in a day in the form of heavy and healthy snacks and heavy meals. Increasing the portion size of your meal will further help you in gaining weight naturally at home. You can also increase your calorie intake by adding cheese or nuts in your meal.

Add these in your daily meals:

• Protein Smoothie
• Hummus
• Oatmeal with Nuts
• Avocado Toast
• Fish
• Bread with any Peanut Butter

6- Healthy Fats and Carbs

Consuming a diet that is high in fats and carbohydrates is one of the best ways to gain weight naturally at home. While healthy fats are dense in calorie, they provide energy. Moreover, try to eat at least three meals a day.

Some healthy sources of fats and carbs include,

• Cheese
• Coconut Oil
• Rice
• Full-fat Yogurt
• Whole Eggs
• Sunflower and Pumpkin Seeds
• Oats

Additional Tips For Weight Gain

1. Don’t consume water or any liquid before or with your meal as it will decrease your appetite
2. Have your food in large portions
3. Consume full-fat versions of foods
4. Eat frequently throughout the day
5. A good night’s sleep will ensure proper muscle growth.

These are some of the best ways to gain weight naturally at home. Do not consume unhealthy or junk food in a rush to gain weight quickly. Gaining weight naturally at home and in a healthy manner takes a lot of patience and hard work, it does not happen in one night so, keep going and try to include some of these weight gain tips in your daily or weekly routine to gain weight quickly.