Those who think gaining weight is easier than losing, it is the other way around! There are many factors on which weight gain depends including nutrition and absorption of nutrients. If what you are eating is not getting utilised by the body, it is a total waste. Also, taking artificial weight gain supplements might show results but they are short-term and unhealthy for overall health. If you are someone who is struggling to gain weight, this article is a must-read for you. Check out some natural food options suggested by Dietitian Swati Bathwal to help you gain some kilos.
Why are you not able to gain weight?
Before talking about natural supplements for weight gain, we need to address the common reasons or factors that obstruct the weight gain process. Losing weight is harder as you need to cut down a lot of food from your diet but if you are eating significantly good weight gain is easier. If you are still not able to achieve your weight gain goals then you must get checked for the possible reasons behind it.
Malabsorption due to one or the other health issue is one of the common reasons why a person is unable to gain weight. In such a case, nutrients don’t get absorbed by the body and so, your health would see no improvement.
Similarly, there are different health conditions such as inflammatory diseases, autoimmune diseases, hypothyroidism, etc. that cause weight loss. Visit a doctor to find out if you have any of such problem that is inhibiting weight gain.
Expert Tip: Eating frequently can increase your gains. Have small meals but eat every 3-4 hours to replenish the calories that have been burnt. Have nuts, fruits, multigrain bread with butter, chia seeds pudding, flax seeds, milkshake, etc. foods to gain weight.
Natural Foods To Gain Weight
Protein
Weight gain also including muscle gain as this counts as healthy weight gain. You must have heard that protein is the ultimate supplement for muscle gain but natural, plant-based protein. There are myriad options of natural protein-rich foods such as paneer, full-cream milk, full-fat yogurt, eggs, chicken, red meat, to name but a few. Another great way to add protein to your diet is by adding milk powder to your milkshakes and smoothies. Adding dates to your shakes can also add additional nutrients to your diet. Adding nuts and seeds would also make them calorie-dense.
Whey Protein
This variant of protein has all the sugars and fats that are needed for one to gain weight. Moreover, it is a protein that easily gets digested. But there is a condition that it should be plant-based and bought from authentic sources only. Instead of relying on a weight gain formula, mix a few spoons of whey protein powder and drink it two-three times a day. You’d be glad to know that whey protein helps in muscle-building in those who have a slow metabolism. You could also replace your meals with a whey protein shake.
Also Read: 5 Ways To Add Whey Protein In Your Daily Food Items
Fats
To gain weight, you need to add calories to your diet or let’s just say that you have to make your food calorie-dense. Is there anything that can have higher calories than fats? Weight gain can become easier if you add healthy fats to your food.
- Add ghee to your meals
- Have parantha with butter or ghee
- Have nuts and seeds
- Weight gain can become easy and significant if you add good fats to your diet plan.
Carbohydrates
Along with fats, carbohydrates are also an integral part of a weight gain diet. Eating carbs provide calories. Adding healthy carbs such as potatoes, sweet potatoes, oats, buckwheat, quinoa, whole grains, brown rice, etc. Have a wholesome aloo ka parantha topped with white butter or ghee. This is delicious, nutritious as well as great for weight gain.
Whatever supplement you choose to consume, make sure that you have spoken to your doctor about the same. It is important to discuss your options with the doctor for the right guidance. Consulting an experienced nutritionist is also suggested if you don’t see results.
