List of Best foods and exercises to gain healthy weight

Not all the girls in the world looking for ways to lose weight, there are some who wanted to gain some. No matter how much they eat they still not gain weight. In order to achieve that they munch everything that comes in from of them, but this may lead to unhealthy eating habits. The best way to deal with this problem is to eat foods that will help you gain weight.

Below we provide the List of Best foods and exercises to gain healthy weight.  Eating certain healthy foods will help you gain fat bone mass and muscle mass and on the other hand junk items sold on the roadside are really harmful to your health. Well…. being underweight is also a serious health problem like gaining weight. Some health issues that are associated with underweight are weakened immunity, infertility, weak bones, and hair loss.

Weight gain Best Foods: 

One of the best solution to deal with this problem is to eat healthy amount if foods. However, you must watch what you eat. It is not advisable to eat unhealthy trans-fats like chips, cookies, and processed foods.Here is the list of healthy foods for weight gain.

Whole grains:

Whole grains

This is the ideal choice for your diet. As the natural fibers present in whole grains improves digestion and gluten present in the whole grain helps to provide enough amount of calories that is required by our body to gain weight. Change refined grains such as white flour with whole grain flour as it provides more nutrients and also provides sustained energy level. You can introduce whole grain bread, brown rice, quinoa in your diet as these are made up of whole grain and make an excellent breakfast option. This will make your tummy full and bring great energy.

Have Eggs:

Eggs

Eggs are a good source of proteins, vitamins A, D, folate, choline,fat , minerals, potassium, and calcium. Eggs are loaded with nutrition and are not only good for your hair or skin but also very useful in gaining weight, especially egg yolks as egg yolks containing a high amount of calories. According to experts one boiled egg give you around 75 calories. So if your goal is to gain weight eat either hard-boiled egg or soft boiled egg. It is advised you to take only one egg or maximum two eggs in a day and do not eat more than that because eggs have high cholesterol. Once you gained a weight reduce the intake of eggs.

Nuts:

Nuts

Nuts are another good ingredient for gaining weight as these are full of fat, fiber, and nutrients. Just one handful of almonds contains over 7 grams of protein and 18 grams of healthy fats. Since, they are calorie-dense so just one or two handfuls of nuts can quickly add hundreds of calories. Hence, nuts like almonds, walnuts, cashews, sunflower seeds, flax seeds, and pumpkin seeds promote for the increase of body weight. You can also add nuts in a variety of snacks or dishes such as muffins, yogurts, and smoothies. You can take them anywhere and any time of the day to get its nutritional benefits.

Potatos:

Potatos

 

Who doesn’t love potatoes? This is the best ingredient which is not only delicious but also packed with high amounts of protein, vitamin C, and fiber and also the richest source of carbohydrates and complex sugars. This ingredient is highly recommended by the doctors for underweight people. You can either consume potatoes either in your breakfast in the form of Potato chips, in Grilled or baked potatoes  or sandwiches comprising of potatoes or take them to lunch or dinner by adding it to your veggies. Keep in mind do not consume potato chips as they are cooked in unhealthy oil as they contain unsaturated or trans-fats.

Banana:

Banana

This fruits is the healthiest fruit provide by Mother Nature to gain weight. Banana is rich in carbohydrates, proteins ,omega-6- fatty acids, phosphorus, potassium and vitamins A and C, folate. One banana contains 90-100 calories and has 1 or 2 bananas a day to achieve the desired goal of weight gain. Along with banana, you can eat banana, papaya, pineapple, pear and pepino as they are full of natural sugars which will help you to gain weight and energy also.

Cheese:

Cheese

Cheese is the best source of fats and has nutrition-dense milk product. Primarily it is made up from pressed curd of milk and about 300 varieties of cheese; it adds flavor and taste to your dish. Its work is not finishing here it also a good solution if you want to gain weight as it is a rich source of phosphorus, potassium, vitamins A and D, folate, calcium, omega-3 and omega-6 fatty acid.

Weight gain herbs: 

Where the most of the people looking for searching the tips for weight loss at the same time few were looking for gaining weight for various reasons either because of they does not eat enough or have a high metabolism. Below we provide some healthy and natural herbs; you might add a couple of herbs in your diet.

Ginger:

Ginger

Ginger has been used for several years to treat intestinal issues. This is used to take care of your upset stomach and nausea if your stomach works correctly then automatically it going to take care of your appetite and effectively helps to enjoy your meal in a best possible way.

Ashwagandha :

Ashwagandha

This is the most popular herb for weight gain even most of the weight gain powders and capsules contain this herb. Ashwagandha increase weight by healing stress, fatigue, lack of appetite and lack of energy. When you take it with nutritious and healthy diet most probably you will get quick and long term results.

Dandelion Root:

Dandelion Root

This is another great herbal supplement for weight gain. It is the best to use by women to increase appetite and promote weight gain. Most commonly it is recommended for pregnant ladies to stimulate their appetite. We must say this is one of the smart and effective options to gain weight.

Chamomile:

Chamomile

 

Chamomile is a beautiful plant with beautiful flower that actually used for increasing appetite. Its daily intake wills surely going to increase your appetite which plays an important role in increasing weight. If you unable to increase your weight even after enough eating don’t be sad start consuming chamomile and its extracts. Surely soon you will see the good results.

Exercises to Gain weight: 

With the help of exercises, skinny girls and guys can transform their entire appearance and get attractive and shapely physique. Here are few simple exercises you can perform at home on your own without using any piece of equipment.

Swimming:

Swimming

Is Swimming is exercise? Well…Yes, this is an aerobic exercise which is helpful to improve blood flow and also strengthen your muscles. The logic behind this exercise is that while practicing swimming your muscles receives more oxygen which eventually increases muscle growth. So why not you join swimming club….according to us this is the best option. Those individuals who join swimming ,this is seen that they consume a lot of food which causes weight gain.

Squats:

Squats

Squats are one of the simplest exercises that often include by most of the people for toning and strengthening the lower body. Both man and women can practice Squates for toning the thighs, hips, and calves. Initially, you may feel difficulty but once you become a master the simple squat form you can progress more difficult versions by adding weight.

How to do it:
Stand with your feet and raise your arms or keep them behind your head. Now, lower your body by pushing your hips back and bending the knees. Look straight by keeping your chest up and back flat.

Doing crunches:

crunches

Who says crunches are only for reducing your belly fat? Well, crunches are also helpful to increase core strength and boost lean muscle mass.This asana can practiced by both male and female. For crunches lie flat on a mat by bending your knees. Cross the arms and place over your chest and lift your torso towards the ceiling by inhaling then come back to your normal position.

Bhujangasana:

Bhujangasana

This asana is very good yoga exercise for your digestive system, also improve blockage and also improve appetite. Bhujangasana also improves better circulation and nutrient absorption. In Bhujangasana lie flat on your stomach by stretching your legs, and placing feet down. Keep in mind inhale and exhale strongly.

Vajrasana:

Vajrasana

This is yoga exercise that going to help to increase body weight. Amazing thing about this asana is that you can practiced it even after having a meal. It works best to improve your metabolism and your digestive system. In this flat on the floor and place your thighs on your calf muscles.

Shavasana:

Shavasana

This asana is loved by all in this asana you need to do nothing but just lie down on your back with palms resting beside you. In this asana make yourself comfortable. Shavasana actually relaxes your body and also enhanced nutrient absorption.

Exercise with a good diet is the great combination of increasing your body weight. So now, hopefully, you may gain some idea about the foods you need to eat and exercises you need to do to gain weight in a healthy way.

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