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Underweight? Here are 8 foods that will help you gain weight naturally

Published on:26 May 2021, 11:50am IST
For certain people, gaining weight isn’t as simple as it sounds. Those of you who are looking for a solution, we have 8 healthy weight loss foods for you.
Nikita Bhardwaj
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You’ve gotta listen to what the expert has to say! Image courtesy: Shutterstock Image courtesy: Shutterstock

There are endless ways to tone your body, but people who are already skinny or underweight find it really hard to put on weight. Some people think it’s a cakewalk — that’s because they think it’s just about eating left, right and centre. Well, if you’re one of them, you are highly mistaken. Even when you have to gain weight, it is important to ensure that your health isn’t compromised.

You must have seen your favourite celebs gaining weight for certain roles, but that doesn’t mean they can hog on anything and everything they like! Instead, they go on a nutritionist-recommended diet and try healthy weight gain foods, so that when time comes to lose those kilos, it isn’t mission impossible for them.

Plus, if you don’t follow the right approach, there can be severe repercussions for your organs; even your skin and hair health can go for a toss. That’s why it is important to understand exactly what you must eat to gain weight the natural way.

Before we get down to the details, it is essential to understand why it’s hard to gain weight. We have with us Kanchan Patwardhan, clinical dietitian and nutritionist, and founder of Kanchan’s House of Health and Nutrition, who is here to tell us all.  

weight gain foods
Unhealthy ways of weight gain can make your body go out of proportion. Image courtesy: Shutterstock
Having health conditions is one of the reasons that’s preventing weight gain

Those with hyperthyroidism tend to have an overactive metabolism and burn more calories the entire day. Without proper treatment, one can’t gain weight, even if food intake is increased. Having type 1 diabetes also causes abnormal blood sugar, which is then excreted in the urine. This excess glucose release can invite unintentional weight loss. 

Inflammatory bowel disease (IBD) causes inflammation of the intestine. Other conditions like ulcerative colitis also make it impossible for most people to gain weight. Suffering from eating disorders like bulimia or anorexia nervosa is another important cause.

But worry not, here are eight weight gain foods for you:
1. Rice

White or brown rice — both of them are loaded with carbohydrates. Adding potatoes and sweet potatoes can help you gain weight.

2. Milk

Milk contains essential minerals, vitamins, and calcium. It can help to build muscles and gain weight. Milk will enhance the strength of your muscles.

3. Whole grain bread

Whole grains are a rich source of carbs, and as we know to gain weight, carbs are essential. These breads contain complex carbohydrates, which can be particularly helpful. Those who are on a weight loss diet are advised to refrain from this food.

weight gain foods
Wholegrain breads are a boon for those who want to gain weight naturally. Image courtesy: Shutterstock
4. Dried cherries and apples

Both cherries and apples are dense in nutrients and contain calories that are suited for weight gain. That’s why it is essential you include a lot of apples to your diet. Eat them in the morning for better results.

5. Avocado

When it comes to healthy fat, nothing can beat avocados. It is packed with healthy calories, and can help you pile on weight in a very short time.

6. Eggs

Eggs contain healthy fat and protein needed for weight gain.

7. Cheese

It contains fat and calories, which work well for healthy weight gain.

8. Olive oil

It contains calories and should be used while cooking.

weight gain foods
Olive oil is the healthy way to gain weight. Image courtesy: Shutterstock
Things that you need to keep in mind while gaining weight

“It is essential to eat these foods in the quantity recommended by an expert.  Avoid overeating, get quality sleep and use bigger plates, while eating. Avoid large amounts of water before having meals, as it can fill you up, and make it harder to get the nutrition and calories you are looking for,” suggests Ms Patwardhan.

So ladies, eat these foods and gain weight the right way!

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.