Explore natural ways to gain weight through a balanced diet rich in protein, including red meat, peanut butter, dried fruits, and more.
What is the ideal weight for a person?
The ideal weight of the individual varies according to the height of the individual. Body Mass Index (BMI) is a simple way to find out the ideal weight for an individual. The formula of BMI provides the value which enables us to identify whether an individual is healthy, underweight, overweight or obese. For calculating BMI, healthcare providers utilise weight in kilograms (Kg) divided by the square of the height in meters (m2) to obtain the value of BMI.
Table to read the BMI Values
|
S.No. |
BMI Value |
Condition |
|
1. |
Between 25.0 and 29.9 |
Overweight |
|
2. |
Between 18.5 and 24.9 |
Healthy weight |
|
3. |
Below 18.5 |
Underweight |
|
4. |
Above 30.0 |
Obese |
Foods which can help you to gain weight fast?
Weight gain is a natural process and takes time in certain cases. Individuals with less weight have to consume more calories than they take. More calories will contribute to the body and assist in gaining weight. Food type assists in gaining weight quickly, food with more protein will assist in putting weight quickly. Therefore, food also plays a vital role in an individual's weight.
Here are some foods that assist in gaining weight quickly.
Red Meat
Red meat is the best among the best options to gain weight in terms of high protein value. Red meat is red when raw and rich in a high-calorie diet. Red meat consists of lamb, buffalo meat, bull meat and some others. Both leucine and creatine present in it are the best in terms of gaining muscle mass. This is the speedy choice to gain weight instantly in minimum time.
Peanut Butter
Any kind of nut or butter is always the best choice for weight gain. Nuts consist of high calories and are dense with protein content, so taking a handful of nuts daily is the best choice for weight gain. Individuals can also prepare various kinds of snakes using peanuts so that they become more delicious to consume. Peanut butter is a popular weight gainer because it is a simple and delicious choice to have with the bread for breakfast. Dried Fruits
Dried fruits are a concentrated source of calories and nutrients. Dried fruits have natural sugar content, so they are an excellent choice for weight gain. Besides, these are also extremely easy to consume and may be taken anytime. Dried fruits may be dates, raisins, dry almonds, walnuts, apricots etc. These are extremely delicious to have.
Dark Chocolate
Dark chocolates have cocoa beans with a high content of carbohydrates and maintain the risk of heart diseases away.
Dark chocolate are a good source of weight gain along with serving as a good source for decreasing the risk of cancers, stress, and type 2 diabetes and maintain the good spirit. A good mood with less tension will assist the body in utilizing the food in the right manner, which assists in good weight gain by extracting nutrients from the food. Milk
Milk need not be the weight gain friendly popular choice, yet studies establish that consuming milk in conjunction with weight training will contribute to the process of weight gain and gain in muscle mass. Milk carries well-balanced nutrition and serves to support the muscles and refill the storehouses of depletions that come in glycogen.
Rice
Rice is also one of the good foods for the best weight gain food option. An individual can obtain a high level of carbs and calories from rice portions. Having rice with some kind of dals such as moong, rajma, or channa dal is an appropriate choice for the process of weight gain. Incorporating some additional veggies or sometimes some non-veg mixture can make it a healthy and weight-gaining meal every day.
Yogurt
Yogurt is one of the good and easy sources of weight gain. Yogurt is a good mix of protein and good gut bacteria. This facilitates digestion and assists in getting most of the nutrients from the foods. Maximum of the nutrients from the food naturally assist in good weight gain within less time. This is also a very convenient and delicious option that can be consumed at any time.
Other foods are eggs, bread made of whole meals, fish, cereals, fruits, and vegetables. One should consume a balanced diet that has all the nutrients required for the efficient functioning of the body. Fruits and vegetables also play a role as antioxidants, which cleanse the body and the individual maintains the body away from excessive free radical wastes that can harm the body.
Conclusion
Weight gain is a gradual process and an individual needs to consume sufficient food to achieve muscle gain.
An individual should determine the calories and accordingly, he can plan his diet and the ingredients of the diet. BMI is the measure, which provides the idea about the ideal weight of the individual with respect to his height. There are several natural foods, which can be used to gain weight in a quick manner. A human being can consume meat, rice, yogurt, chocolates, milk, dried fruits etc. to increase weight within a short span. Frequently Asked Questions
FAQ's
Q. What is a healthy weight for an individual?
The healthy weight of the individual is determined by body mass index, which is determined by the height of the individual.
Q. What is the BMI value of healthy weight?
A BMI value of 18.5 to 24.9 is a healthy weight.
Q. What is the full form of BMI?
Full form of BMI is body mass index.
Q. When is the person underweight?
When the value of BMI is Below 18.5.
Q. When is the person overweight?
When the value of BMI is between 25.0 and 29.9.
Q. When is the person obese?
When the value of BMI is more than 30.0.
Q. How to gain weight quickly?
A person has to enhance his calorie consumption compared to the rate of consumption.
Q. Is it possible to gain weight without consuming protein powder?
Yes, one can gain weight without protein powder. Increase your calorie intake, plan a protein-rich diet and follow it.
