Fat is essential for the healthy body and it gives shape to the body. It is necessary because it acts as a natural shock absorber in any injury. Most of the global population today is obsessed with losing weight. There are some people for whom gaining weight is a challenge.

People with a skinny body structure can find it difficult to gain body weight. For such individuals, few pounds of body mass can bring about a great difference with the physique. People with low body weight can suffer from various health issues like bone density loss, organ damage, and lack of menstruation in women.

Weight in a healthy way can be gained by target science-based approach including some natural weight gain foods in the daily diet and some light exercises. Weight gain depends upon the calorie intake plus weight training.

Healthy weight gain mainly comprises:

 

1.  SUPER FOODS :

• Eggs

Eggs are considered one of the best sources of proteins. Its protein helps the muscles to work well. It contains vitamin A, vitamin B12, and selenium. One egg yolk has calories, total fat and saturated fat, cholesterol, sodium, and protein.

• Lean Red Meat

Red lean meat is a high-quality biological protein. It is a good source of Omega-3, Vitamin B12, niacin, vitamin B6, iron, zinc, and phosphorus. It is effective in increasing the muscle mass which leads to a healthy weight gain.

• Chicken and Oily Fish

A cooked boneless skinless chicken breast contains the good amount of protein. Since chicken breast is also from an animal source is a complete protein source.

Salmon and other oily fishes provide around calories and omega-3 fatty acids. It also provides high-quality protein, helping you build muscle or gain weight.

• Whole Milk

Whole milk is higher in water, protein, fat, and calories. The fat in full-fat milk also helps you gain weight. It also contains carbohydrates and calcium which is good for a healthy weight gain.

• Peanut Butter

Peanuts are a good source of protein, but they are mainly a source of healthy fat. It also offers a small amount of zinc, potassium, and vitamin E. it is filled with heart-friendly mono-saturated fat, high in calorie and fat.

• Yogurt

Yogurt is highly nutritious and an excellent source of protein, calcium, potassium, riboflavin, and phosphorous. It provides numerous vitamins and minerals. It also provides more sugar and saturated fat and extra calories for weight gain.

• Cheese

Cheese boosts your calorie intake. It has high calories, fat content, saturated fat, and protein. Moreover, it has calcium phosphorous and sodium.

• Oatmeal

One cup of oats contains 150 calories and 6 grams of proteins. Oats contain soluble fiber and insoluble fiber which helps to keep away constipation. Oatmeal contains vitamins, minerals, and antioxidants. It is a good source of protein, complex carbohydrates, and iron. It improves digestion and general metabolic health.

• Banana

Bananas are high in calories, potassium, carbohydrates, and other important nutrients. They are naturally fat-free, so mainly they provide energy and fuel to your body to do work.

• Potatoes

The potatoes contain fiber, potassium, vitamin C, and vitamin B6 content. If potatoes are cooked in a healthy way like baked, boiled, roasted or steamed they cause no harm.

• Soya Bean

The soya protein has a high biological value and contains all the essential amino acids, thus helps in building muscles. Soybeans are the excellent source of molybdenum and copper. They are a very good source of protein as well as a good source of iron, omega-3 fatty acids and fiber.

• Healthy Oils

Healthy oils are helpful in increasing body weight due to high calorie and saturated fat content. Healthy oils include canola oil, flax seed oil, extra virgin olive oil, avocado oil, coconut oil.

Coconut oil is high in natural saturated fats. Saturated fats increase the good cholesterol in your body and also help to convert the bad cholesterol into good cholesterol. Avocado oil is high in calories, fats and vitamin E.

Flax seed oil is a good source of omega-3 fatty acids. Olive oil is rich in fats and calories. It contains iron and other nutrients.

• Nuts and Seeds

Pine nuts, almonds, flaxseeds, and cashews are high in protein. They also have various nutrients like phosphorous, zinc, calcium, iron, minerals. Walnuts are good in protein. They are richer than most nuts in polyunsaturated fats and have a relatively high amount of omega-3 fatty acid.

 

2.  EXERCISE:

 

• Squats

Squats are a full body exercise that helps to build leg muscles but also core area, shoulders, and lower back. It helps you to improve both your upper and lower body strength.

• Push Ups

Pushups works on a number of muscles in the body specifically target the chest, shoulders and triceps muscles. It increases whole body muscle growth.

• Dips

If you would like to build the strength of your upper-body muscles dips are good for it. Dips are complex in that they require movements in a number of joints.

• Pull Ups

A pull-up is a compound exercise that involves a large number of big and small muscles. It is a good exercise for back and core area.

• Crunches

Crunches or abdominal crunches work the abdominal muscle of your body. It helps to flatten your stomach.

• Cardio

It includes cycling, running, skipping, jogging, aerobics, and swimming. Cardio increases your heart rate and improves blood circulation.

Weight gain is a slow and gradual process which takes time and of course patience. Weight gain should be always in a healthy way as it leads to a good physique. So eat right kind of carbohydrates, proteins, and fats.

Most importantly stay hydrated with loads of water and healthy juices. Exercise and a balanced diet help to maintain a healthy weight and attractive physique. Along with all these things you can also try Accumass which is a natural Ayurvedic weight gainer.

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It is a complete formulation of all natural herbs and provides you a natural way weight gain. Are you really wanted to get a good physique? You can share your queries regarding weight gain with us. Do like and share these useful information with your friends.