Like losing weight, gain is not that easy, it will require changes in lifestyle and commitment to those changes. Most health experts are focused on helping people lose weight to avoid disease. But there are also some potentially serious health consequences associated with being clinically underweight, which is usually defined as having a body mass index (BMI) of 18.5 or below.
There are many reasons why people may find it hard to gain weight. Genetics can obviously play a role, but individual personalities and the environment can be strong factors. For example, there are people who tend to move around more, burning more calories than they take in. They’re either always the first ones to volunteer to pick up after a spill, to do the chores, to walk everywhere, or to play a lot of sports. This level of physical activity is not a bad thing, but being aware of it is important in understanding the factors affecting one’s weight.
Here are some of the ways that could help you get fat.
- Use Peanut Butter
Peanut Butter is a type of foods which is calorie-dense and high in fat. It is also a source of protein, vitamin E, vitamin B, potassium, magnesium, zinc, manganese and copper – making it healthy addition to your diet.
Peanut offers an ideal meal portion for people trying to gain weight naturally. A single tablespoon of peanut butter has around 100 calories. Applying a thick layer of peanut butter to a whole wheat bread for a healthy breakfast will boost up your calorie intake and help you to get fat.
Peanut butter helps you gain weight; it is also beneficial to your health. Approximately 81 percent of the fat in peanut butter is unsaturated, the type of fat that contributes to heart health.
Unless you are allergy to nut, you should add peanut butter in your daily diet, eat peanut butter with wheat bread in the morning and before you sleep. It is advisable to eat peanut butter with banana or apple also.
2. Eat fruit
Yes, you have to eat fruits to gain weight. Fruit is made up of sugar molecules to be exact glucose and fructose. If sugar is not quickly used for energy in our body, insulin removes it from the blood, and it’s converted in to triglycerides. These triglycerides can be stored as body fat.
Fruits, especially tropical fruits can help you gain weight. Mango, bananas, papayas and pineapple have good natural sugar, which is a great way to gain weight. These fruits with natural sugars fill up your stomach and give you instant energy. You can simply make a sweet dessert adding these fruits and skipping saturated artificial sugars.
Fruit Juice is better than eating a fruit to get fat, juicy fruit removes its fiber, which allows glucose to become highly concentrated, As a result, all that sugar floods the bloodstream, overwhelms the liver, and trigger a fat sugar.
3. Whole wheat bread
Weight gain occurs when you eat more calories than you burn, since whole wheat bread contains more calories, these extra unburned calories could come from bread. Bread also can also be a great source of nutrients, fiber- which helps keep you satisfied and help keep cholesterol in check, protein, naturally occurring vitamins.
If you are adding whole wheat bread to your diet, toss it up with grains. Whole wheat bread has enough nutrients to support a healthy and also add enough calories.
4. Don’t sleep too much
Studies show that people who don’t oversleep tend to gain more weight. Sleep’s primary purpose is to allow the body to rest, heal, and recover, but it can also have an impact on a person’s weight.
It is advisable for you to sleep around 7 to 8 hours a day not more than.
5. Eat potato
Potatoes are very high in protein, full of fibers and also contain good amounts of Vitamin C and rich in carbohydrate.
Large potato (260gms) will have around 278 calories and 63 grams of fat i.e. 21% of carbohydrates. But you have to understand that 260gms that are very large potato, not the regular medium to small sized potato we usually get in grocery stores. Calories from potatoes result in weight gain only if taken regularly in large amounts. Also, the form in which they are consumed matters. The best preparation are baked and steamed. We often neglect eating potatoes with the skin, but remember potatoes have the abundant nutrition on the skin. Once you peel the skin off, you are cutting off the major portion of vitamins and proteins.
With a smooth, creamy flavor, avocados are one of the few fruits that come loaded with fat and calories. And yes they can make you fat if you eat too many of them.
A whole avocado has 227 calories and 21 grams of fat, that’s why we recommend you to eat more avocados in order to gain some weight. Note that by saying you have to eat more avocados, we are not advising you to over eat, remember over eating any type of food can bring other health issues. So while putting effort to gain weight, you have to be careful around what you eat.
Eating too many foods only won’t get you fat, you have to choose: make researches on what food how many calories and fat have. That way you will eat calorie and fat rich foods.