How to gain weight faster and In a Healthy Way.

We have compiled a collection of the top 12 natural methods to increase weight healthily from the comfort of your own home.

Causes Of Being Underweight

Certain individuals naturally have a slender build and a low BMI due to their fast metabolism and genetic background. Those who engage in high levels of physical activity regularly often find themselves underweight. People with health conditions such as hyperthyroidism, cancer, diabetes, and tuberculosis, as well as those experiencing depression or chronic stress, may encounter temporary weight loss or a rise in their metabolic rate, resulting in ongoing weight loss.

2. Consume More Calories

Boost your calorie consumption by incorporating calorie- and nutrient-rich foods into your daily diet, or by consuming smaller, more frequent meals throughout the day.

3. Increase Protein Intake

If you're seeking ways to gain weight at home, the solution lies in consuming more protein. A diet rich in protein aids in the development of healthy muscle weight as opposed to fat.

4. Enhance Physical Strength

To prevent weight gain, engage in weightlifting or participate in sports activities, with a primary focus on strength training rather than dedicating excessive time to cardio exercises.

5. Maintain Hydration

Drinking water aids in reducing food intake, prevents dehydration, and flushes out toxins from the body. However, some medical professionals argue that excessive water consumption can also lead to weight gain.

1. Potatoes

Potatoes are a simple and budget-friendly option to increase calorie and starch intake. Although sweet potatoes are high in fiber and resistant to starch, proper cooking and preparation can help you gain a few extra pounds.

Recommended Steps

Pierce the potato all over with a fork and microwave for 5 to 6 minutes. Spoon the filling into the potato and enjoy.

2. Dried Fruits

Incorporating dried fruits, nuts, and seeds into your diet is an effective way to gradually gain weight. They are excellent sources of protein, vitamin E, and monounsaturated fats.

Recommended Steps

To create nut butter, preheat the oven to 180 degrees Celsius, spread the nuts on a lined baking tray, and bake for 10 minutes. Allow them to cool down and blend until creamy.

3. Ashwagandha

Ashwagandha proves to be more beneficial than certain weight gain supplements as it is an Ayurvedic remedy that poses no harm to the body.

6. Consume Milk

Milk has long been used as a traditional method to gain weight and build muscle due to its caloric density, protein content, healthy fats, calcium, vitamins, and minerals.

Frequency

Avoid drinking water before or during meals, consume larger portions, eat frequently throughout the day, engage in weight training 3 to 4 days a week, and ensure sufficient sleep for proper muscle growth.

Precautions

To achieve healthy weight gain, incorporate cardio exercises once or twice a week while focusing on weight training on other days. Steer clear of excessive consumption of unhealthy junk food and refrain from giving up too quickly.

To gain weight, focus on calorie-dense and nutrient-rich food and indulge in appetite-inducing teas, milk, dry fruits, fatty fish, and red meat. Strength training with a couple of sessions of cardio per week can help you develop and strengthen your muscles.

How to Gain Weight with a Fast Metabolism

Without the proper nutrition and workout routine, gaining weight can be incredibly challenging. Follow along to find out how to gain weight with a fast metabolism.

Slow vs. Fast Metabolism 

A slow metabolism can make it difficult to lose weight.

5 Tips for Gaining Weight with a Fast Metabolism

The faster your metabolism, the harder it can be to gain weight. However, three tips can help.

1. Increase your daily caloric intake 

To gain weight, you need to eat more calories than you need.

Benefits of eating more protein for weight gain 

Protein is an essential macronutrient that can help build muscle mass and promote weight gain when combined with a high-volume resistance training program.

Benefits of eating more carbs and fats for weight gain 

Carbs and fats are two other necessary macronutrients that can be optimized for gaining weight. Start with more calorie-dense options such as meat and sliced avocado before moving on to high-fiber foods such as raw vegetables.

2. Eat more ‘energy-dense’ foods

Not all foods are made the same, and processed junk foods are packed with sugar, salt, and saturated fats that contribute to fat gain. On the other hand, nutrient-dense foods, such as avocados, nuts, and whole grains, are not only more filling but also provide a host of essential nutrients that support weight gain.

3. Engage in high-volume resistance training

When trying to gain weight healthily, exercise is essential for muscle hypertrophy and increasing body mass. Incorporating high-volume resistance training into your fitness routine, with 6-12 reps, 3-4 sets, and heavy weights, performed with optimal form, can help stimulate muscle growth and contribute to weight gain.

5. Focus on making meals more enjoyable

To make eating more calories for weight gain fun and delicious, you can experiment with various ways to enhance the flavor of your meals. Consider adding flavorful sauces, dips, herbs, and spices to your dishes. These additional ingredients not only boost taste but also provide added nutritional value, supporting your goals of gaining muscle mass and weight.