While so many people these days crib about not being able to lose weight, there are some among us who eat to our heart’s content, but are still unable to gain weight. If you are among the latter group, then there are a few things that you can do that will help you gain weight. Firstly, start weight training as it is one of the best ways to gain muscle. Secondly, start eating a lot more than you do (5-6 meals a day) but make sure you don’t eat too much junk food as it may not get digested without sufficient fibre.
According to nutritionist Neha Chandna you should initially aim to increase your appetite. ‘Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you could even start with fruits by eating an extra one every day.’ Including the following foods in your diet is also a good idea.
Milk is a great source of protein and carbohydrates, along with many other nutrients making it great for weight gain. A 100 ml serving contains around 3.4g of protein and if you drink 2 glasses every day, you would have consumed 14g of protein. Read more about the various health benefits of milk and ways to include them in your diet.
Eggs too are a great source of protein, with 100 g containing as much as 13 g of protein. They are also loaded with several vitamins like Vitamin A and Vitamin B12 making them an excellent health food. Here are the various health benefits of eggs.
Energy bars like granola bars might not be healthy if you are trying to lose weight, but it’s a good option for those trying to gain it. They are loaded with nuts and calories, and if consumed in moderation, they can help add some weight.
Oats are rich in fibre, and a 100 g serving contain 17 g of protein. They are also rich in iron, making them a great health food for everyone and not just for those who are trying to lose weight. Try this healthy oat recipe to gain weight.
Bananas are often recommended in most diet plans for weight gain. A single banana can contain 105 calories and gives you an instant source of energy. Also, they contain a lot of carbohydrates making them a great food to have to replenish yourself after a workout. Often, you’ll see tennis players eating bananas in between matches for instant energy. Bananas also have other benefits that you should know about.