Home remedies for healthy weight gain include regular exercise, a healthy diet comprising of more carbohydrates and fat, and frequent eating. Also, the consumption of nuts, raisins, and dried fruits helps in healthy weight gain.
Most people want to gain weight due to health issues or other issues such as smoking, loss of appetite, sports, and bodybuilding. It is also important to know that overweight people also suffer from heart diseases, diabetes, and depression, which are conditions that are not generally associated with thin people.
Is Being Thin Healthy or Unhealthy?
A study conducted by Dr. Sébastien Jacquemont et al., the Imperial College of London and the University of Lausanne in Switzerland has shown that some people who are thin actually have it in their genes. They do not add any excess weight to their body even when they eat a lot of junk food because they have a highly active metabolic system. However, that may not be a reason to celebrate. [1]
Thin people are also susceptible to cholesterol issues, just like overweight people. They eat more junk food to gain weight that actually adds unnecessary fat, which may not be very useful or beneficial to the body. Being thin also poses the risk of malnutrition. Most junk food lacks nutrition such as essential vitamins, minerals, proteins, and healthy carbohydrates. So, in the long run, eating junk food can definitely lead to malnutrition.
Being Thin Isn’t That Great!
Thinner people may face health issues in the long run. Osteoporosis, which is associated with older people, significantly affect thin people more than those with an ideal weight. As we know, osteoporosis decreases bone density, while the fat in the body helps in producing the required amount of estrogens to help in maintaining bone density. In thin people, this is a particularly worrisome issue. On a general scale, fat deposits in old people act as cushioning agents and protect them against fractures in case of a fall or stumble. Women also require fat deposits in their body for better reproduction. Lack of fat in women can seriously hamper their ability to menstruate and reproduce.
Home Remedies for Weight Gain
The following are tips or home remedies for healthy weight gain:
Eating Healthy Diet
While trying to gain weight, the focus should be more on eating healthy foods that are rich in vitamins and minerals. A research study led by Dr. Una Masic and Dr. Martin R Yeomans and published in The American Journal of Clinical Nutrition suggests that umami flavor increases satiety and enhances appetite and can help in gaining weight. [2]
List of healthy foods includes the following:
- Meat and poultry
- Unsaturated plant fats
- Low-fat milk
- Healthy starch content
- Vegetables and fruits
- Cashews, almonds, dates, walnuts, dry grapes, apricots, and peaches
- Sesame seeds, ground nuts, and peanuts
Note: Fruits and nuts can be easily added to breakfast, salads, cereal, and desserts.
Dry fruits are healthy and should be consumed every day. Photo Credit: Shutterstock
Raisins
According to a study led by Dr. Victor L. Fulgoni, III et al. the intake of raisins is associated with better weight parameters and nutrient uptake. They are densely packed with nutrients, which mean that even small servings of raisins provide a high amount of calories. A quarter cup of raisins contains as much as 100 calories. Thus eating raisins every day can increase your weight substantially. [3]
Increased Mango Intake
Mangoes are also very good at helping you gain weight because of the high carbohydrate and sugar content (source: USDA). This fruit can be eaten at breakfast or can be added to lunch or dinner, depending on availability. This fruit should be eaten along with regular food. [4]
Banana
Bananas are one of the fruits that are ideal for gaining weight. Research by Dr. Monica L. Bertoia et al.
(Department of Nutrition, Harvard T. H. Chan School of Public Health) suggests that intake of banana which has a high glycemic load helps in gaining healthy weight. According to USDA it is full of carbohydrates, sugars and contains high levels of potassium, which also helps in maintaining the fluid balance in the body. Generally, athletes eat bananas before their games to gain instant boosts of energy. Eating bananas after meals can help you to gain weight. [5] [6]
Note: Avoid bananas when you have a cold.
Increased Food Intake
Increasing the amount of food you eat is the easiest way for you to gain weight. It can either be an increase in the number of meals you eat each day or the quantity of food eaten in each meal. Eating foods that are rich in carbohydrates may help in weight gain efforts. Gaining weight can be just as hard as losing it. It is a time-consuming process that requires devotion. Remember – Rome wasn’t built in a day.
Having Frequent Meals
Eating often, such as six times a day, can help you gain weight. However, each meal should be a small meal. A study conducted by Grace Brooke Huffman, M.D on older people showed that eating a full meal without having the appetite for it can cause a dislike towards food. Instead, eating small meals at regular intervals improves appetite and thereby increases weight gain. [7]
Following Fat-rich Diet
Consumption of animal fat and fat-rich foods do help in weight gain but should not exceed recommended levels. It is important to know that higher animal fat intake may also increase the risk of cholesterol in the blood. Instead, one can opt for unsaturated plant fats that are healthy and very helpful for weight gain.
Some of the best sources of healthy unsaturated fats include the following (Source: Harvard T. H. Chan School of Public Health): [8]
- Olive and peanut oils
- Avocados
- Fish
- Almonds, walnuts, and flaxseeds
Enjoying Each Meal Thoroughly
Mealtime should be a pleasant time rather than a hurried affair. You should thoroughly enjoy every meal. Listening to soothing music while dining can be very helpful. Furthermore, research conducted by Professors Brian Wansink and Koert van Ittersum at Cornell University suggest that by eating in larger cups and bowls, one may increase the consumption of food compared to when eating in smaller cups and bowls. [9]
Weight Gain Post Illness
Some people lose weight during illness because of lack of appetite and other conditions. They can add fruits, milk, yogurt, smoothies, and eggs to their diet to increase their weight. These foods are rich in nutrients and will help in healthy weight gain.
Avoid eating processed or unhealthy foods for weight gain. Photo Credit: Shutterstock
High-fat Diet for Athletes
People who work out heavily need a high-calorie and protein diet to keep up with their high energy consumption and to maintain their proper weight. They can include high-protein foods like dairy products, meat, fish, and eggs in their diet. These foods also provide high levels of fat that aid in weight gain.
Yoga and Exercise
Regular exercise is very important even for those who want to gain weight. It helps to increase the appetite and also improves the overall health. You can do Yoga asanas that especially aid in weight gain. Some of the best asanas include the following:
- Surya Namaskar (sun salutation)
- Bhujang asana (snake posture)
- Dhanurasana (bow posture)
- Chakrasana (wheel posture)
Note: Practicing the asanas under expert supervision is advised.
Eating Ripe Jackfruit
As per USDA, jackfruit, a tropical fruit is a rich source of carbohydrates, sugars, calories, and many essential nutrients that will aid in healthy weight gain. Arils of ripe jackfruit contain sweet flesh that can be added to your breakfast, lunch, or dinner to help you achieve your weight goals. [10]
These are only some of the home remedies for gaining weight in a healthy way.
DON’TS for Weight Gain
- Avoid Fluids Before Lunch: Drinking any fluids like water, soda, tea, or coffee before meals make you feel full and lessen your appetite. Avoid drinking fluids for at least half an hour to forty-five minutes before your meals.
- Deep Fried Foods: Avoid deep-fried foods because they not only add fat but also increase the bad cholesterol levels in one’s blood. These foods can increase the risk of heart diseases in the future.
- Quit Smoking: Smoking tobacco suppresses the appetite and as a result, smokers may experience weight loss during the time they smoke and weight gain when they quit smoking. A research study by Dr. Ferrara CM (University of Maryland School of Medicine) et al. suggests that those who stop smoking can improve their appetite and thereby gain weight. [11]
