Although it’s healthy to be lean, being underweight as a result of poor nutrition or if you’re expectant or for any other reason, can be a worrying health concern. So it’s advisable to see dietitian or doctor for evaluation.
Doctor or dietitian aside, you can also gain weight by eating certain foods. In this article, we reveal to you what to eat to gain weight.
1. Lean Red Meat
Lean red meat is perfect for you when trying to add some pounds and help you gain healthy weight. Steak is rich in tons of iron and proteins. However, note that not all steak cuts are equal. Go for the fatty cuts where meat is marbled. These parts contain lots of calories and are also very delicious. Go for t-bone, rib-eye, beef tenderloin and New York strip.
Red meat is not recommended by most food experts as part of your healthy diet more than a couple times per week because it’s high in cholesterol. If it’s combined with unhealthy diet high in saturated fats, it may lead to health effects.
2. Whole Fat Milk
According to dietitians, one easy substitution you may make as you try to gain weight fast is swapping skim milk for whole milk. It is just about sixty calories more a glass since fat is left in. When the fat is kept in milk, vitamins and nutrients will remain in the solution. Whole milk is rich in vitamins A and D.
Whole milk should be added wherever you would use skim milk, such as cereals, sauces, oatmeal, or just a simple glass of milk. If you love milk in your coffee, you can as well use cream here.
3. Adjust Your Exercise Routine
Another great solution to the question “how to gain weight fast for women” is adjusting your exercise routine. Your main focus should be strength training as opposed to other activities that are likely to spike your heart rate.
In order to build muscle for women, moderate intensity cardio exercises are ideal, however anything that appears too strenuous should be nixed since they make you burn even more calories. In addition, be sure to eat food such as beans, tofu, poultry, lentils, eggs and nut butters that are rich in proteins about 45 minutes after your workouts to speed up recovery.
4. Real Nut Butters
Natural peanut butter is rich in fats and proteins and are one of the best muscle building foods for skinny guys. This makes it an ideal choice for those women out there seeking answers on what to eat when trying to gain weight. A tablespoon of peanut butter contains up to 100 calories and has four grams of protein. Other essential nutrients found in natural peanut butter include vitamin B3, vitamin E, magnesium and folate.
Peanut butter can be eaten with oatmeal, a slice of bread or as a dip for apples. When choosing a brand of peanut, go for varieties that are natural and don’t contain a single grain of sugar as well as other added ingredients.
5. Eat Less
If you like eating in between meals, ensure you cut it out. Experts recommend that you eat 3 large meals or 5 to 6 small meals per day. Consuming less is more. Go for food with nutritional calories and eat a lot of starchy foods such as potatoes. Note, as you keep eating more junk food, you continue depriving your body of essential healthy nutrients. As a skinny person, if you continue gorging on junk food, you risk suffering the same unhealthy consequences as an obese with poor eating habits.
6. Track Your Weight Gain Progress
One sure way thin women can gain weight fast is by tracking their weight gain progress. This helps you to boost motivation.
Experts suggest you do the following:
- Keep a diary to help you monitor training schedule and your kilo joule intake
- Be consistent as weight gain demands that you increase daily food intake each day. This can help you write up meal plans.
- Ensure you set realistic goals. For instance, gaining a few kilograms may take up to 12 months to achieve. It even takes longer to build muscle for women, so do not allow small weight gains discourage you. It’s also recommended to visit your doctor to assess your progress on a regular basis.
7. Never Let More Than Four Hours To Pass Without Eating A Meal
The human body requires a continuous supply of energy since it works like an engine that is always turned on (the heart is always pumping, blood always circulating, the brain and muscles always at work).
Skipping meals will deprive your body the much needed fuel it requires to keep you going. This leads to a dip into the body’s energy piggy bank, which includes your muscle mass. Eating regularly and spacing your meals about 3 to 5 hours apart is the only sure way to prevent the body from losing its important tissues.
In order to build muscle for women, meal timing is key. Some people eat all the time, however when they begin to keep a food journal, they realize just how erroneous their pattern has been. Consistency is important.
8. Make Carbohydrates Your Best Friend If You Want To Lose Weight Fast
Oatmeal, rice, sweet potatoes among others will help you gain weight fast and naturally. Eating a lot of carbs will also help you achieve your calorie goals. If you’ve got a lot of weight to add or if you are young, you can achieve your goal by consuming less healthy foods such as snacks, bread or pasta.
Best Muscle Building Foods for Skinny Guys:
Also ensure every meal has vegetables to enable your body to properly manage all the calories as they keep moving through the body and come out.
Apart from carbs, eat a lot of nuts that are high in calories and fat to help you achieve your calorie goal and gain weight fast.
Your body needs at least seven hours of goodnight sleep. However eight to nine hours per night will help you achieve maximum gains and is the answer to how to gain weight naturally. As you sleep your body will only be lying there building muscles. If you get six or less hours of sleep, you will not get all the benefits of your diets and exercise.
Your build largely depends on genetic factors. This is why naturally thin people find it difficult to gain weight. Your body is able to change to a limited extent with the help of increased food intake and weight training. Putting on weight can be just as hard as losing it. However when done smartly and healthfully, you will no doubt get your desired body weight.