How to Gain Weight Naturally

Whether you have previously lost weight or are naturally petite, there may be times when you decide to gain some weight. The most effective way to achieve this is by increasing your calorie intake naturally through your diet, as well as altering your eating habits. If you are unable to pinpoint the cause of your weight loss, it's advisable to consult a doctor, as weight loss may be due to certain illnesses or even cancer treatments like chemotherapy.

Incorporate protein to build muscle. If your goal is to gain muscle, it's important to regularly consume protein-rich foods. Adding protein after workouts is particularly beneficial. Lean meats (like chicken, pork, and fish), eggs, beans, and lentils are excellent sources of protein, and you can also include yogurt and nuts in your diet.

• Milk chocolate is also a good way to boost your protein intake, but remember it contains a lot of sugar, so consuming too much isn't ideal.
• Try adding protein before bed. A little milk or yogurt can provide fuel for the night. This can aid recovery if you exercise regularly.
• Mix protein powder with yogurt, oatmeal, and other foods to boost both protein and calorie intake.

Include calorie-dense foods in your meals. Try prioritizing full-fat cheese in your meals. Combine peanut butter and honey with oatmeal. These foods are rich in calories and will help increase your overall calorie intake.

• Another calorie-dense food is dried fruit, especially apricots, figs, and raisins.
• Consume complex carbohydrates such as brown rice, wheat, barley, whole grains, and quinoa. Avoid simple carbs like flour, sugar, and white rice.

Use powdered milk. Instant powdered milk is an easy way to enrich dishes, from stews to soups. Just stir in powdered milk while cooking, wait for it to dissolve, and serve the dish.

• Powdered milk helps make dishes creamier, but 1 or 2 tablespoons won't create a significant difference.

Consume healthy oils and fats. Healthy oils like olive oil, avocado oil, and seed oils (which contain beneficial fats) are nutrient-rich and calorie-dense. Adding a bit of oil to salads or garnishing dishes with slices of avocado is a simple way to increase calorie intake.

• For example, if you love mashed potatoes, mix in a little olive oil to make the dish richer. For an afternoon snack, you can replace it with almond oil or peanut oil.
• Sunflower and pumpkin seeds are high in calories and also contain "good" fats that improve cholesterol levels.
• Avoid using coconut oil. While it can raise "good" cholesterol levels, it contains 90% saturated fat, and consuming too much could impact your health. Other oils like olive oil and soybean oil offer more health benefits.

Include desserts. While you're focusing on adding nutritious foods to your diet, you can still enjoy dessert after meals to help increase your calorie intake. Have a brownie after dinner if you're craving chocolate. Just be sure to keep your sugar consumption in moderation.

Eat in moderation. It's essential to ensure you have three meals a day. Increase your portion sizes at each meal to boost your calorie intake. If you tend to skip breakfast and only eat two main meals, it's important to commit to all three meals daily to gain weight.

• If large meals upset your stomach, consider dividing them into smaller meals throughout the day. Never skip meals.

Eat regularly. Eating multiple times a day provides a steady supply of calories to your body. Try having a meal or snack every 4 hours. If you're not ready for a full meal, have a snack that includes protein and three other types of food. You can opt for 4-6 smaller meals a day instead of additional snacks between main meals.

• For example, try whole-grain bread with a banana and peanut butter, or celery with cheese appetizers.

Stock up on calorie-dense snacks. Prepare snacks in advance so that you can quickly access them when needed. Keeping snacks on hand allows you to eat whenever you're hungry.

• For instance, mix dried fruits, dark chocolate (preferably), rolled oats, and nut butters. Stir the ingredients together, portion them out, and wrap each serving in food-grade paper.
• For quick snacks, try mixing dried fruits and nuts as they are highly calorie-dense.

Consider liquid calories. Sometimes eating throughout the day makes you feel full, but you still don't get enough calories for weight gain. In such cases, you can consume calories in liquid form without feeling too full.

• Avoid sugary sodas as they don't provide much nutrition. Instead, opt for smoothies and fruit juices, both of which are rich in calories and nutrients.

Don’t drink before eating. Drinking water or any beverages before meals can make you feel full, leaving no room for the calories you need to absorb.

• Instead of drinking water before meals, try drinking calorie-rich beverages during meals, such as fruit juice or smoothies.

Avoid calorie-empty foods. While it may seem like fast foods like French fries and cookies are a quick way to gain weight, remember that you want to do so in a healthy way. Eating calorie-empty foods is not good for your health. Instead, focus on nutrient-rich foods like vegetables, fruits, and meats to boost your calorie intake. Avoid sodas and foods high in sugar.

• The reason you want to avoid these calorie-empty foods is because they don't help with muscle or bone development, which contribute to healthy weight gain.

Exercise and lift weights. Weightlifting helps your body build muscle, which is the best way to gain weight. Start slowly if you haven't practiced this type of exercise before, and gradually increase the difficulty level as you progress.

• Additionally, exercising stimulates your appetite, making you want to eat more.
• A basic exercise for beginners is bicep curls (for your forearms). Hold dumbbells in both hands with your palms facing up. Bend your elbows to raise the weights in front of you, lifting your arms and shoulders at the same time, then slowly lower the weights back down. Repeat this 6-8 times. Rest, and then continue.
• You might also want to try other physical activities like swimming, cycling, or push-ups.

Determine the cause of your weight loss. If you're trying to regain lost weight, it's important to first identify the cause. You should visit a doctor, as unexplained weight loss may be a symptom of certain conditions such as an overactive thyroid or diabetes.

Treat the underlying illness. If an illness is causing your weight loss, you need to address the condition to help regain weight. Discuss with your doctor the appropriate treatment for your condition and how to best gain weight.

• For example, those undergoing cancer treatment should only consume soft foods. Adding water to soften food may make it harder to absorb enough calories. Your doctor can provide advice tailored to each situation, such as adding cheese to meals or using milk instead of water to soften food. You may also want to check out the article "Gaining Weight During Chemotherapy" on Mytour.

Eat what you feel like when you're sick. If you don't have an appetite when you're unwell, the best thing is to choose foods that make you feel comfortable. At the very least, you'll still be consuming enough calories to sustain your body. The key is to try and include as many fruits and vegetables as possible, but if you're not in the mood, just go with what you enjoy.

• Mild foods like mashed potatoes, macaroni and cheese are great options since they provide calories without upsetting your stomach when you're sick.

Focus on nutrient-dense foods when you feel better. While you're sick, it's okay to eat only what you want. This is natural when you're not feeling well, but once your body starts to recover, you need to ensure you're getting enough vitamins and minerals.

• Make sure your meals are balanced with protein, whole grains, vegetables, and fruits. Fish is a great source of protein and nutrients. Don’t forget to include brightly colored veggies, leafy greens, and drink milk with your meals.

Always consult with your doctor before starting a weight gain journey, as you may not be as underweight as you think.