Top ten foods to gain Weight

Table of Contents

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What is weight gain?

Weight gain is used to describe the increase in body mass of an individual which might mostly occur from an increase in consumption of calories more than the body of that individual needs for daily consumption. Weight gain can occur due to various reasons which include: poor dietary choices, hormonal imbalances, certain medical conditions, lack of physical activity, genetic tendencies, etc.

Fat gets stored up, when an individual consumes more calories than their body needs, thereby making the excess energy break down to become fat. It’s the excess of this fat, that leads to an increase in body weight, resulting in weight gain. Weight gain also varies from person to person depending on their metabolism, overall body health, and body composition.

Not all weight gain is caused by excessive eating, metabolism, etc. This is because weight loss can also be unintentional. Weight gain can occur due to a person’s increase in muscle mass. Regular resistancetraining exercises such as weightlifting, pushups, and planking, can boost muscle growth, thereby resulting in weight gain.

Unintentional weight gain can be caused by so many things.

1) Metabolism: Metabolism is the chemical reactionin the body’s cells that change food into energy. Metabolism however slow down as a person ages. This can cause weight gain if a person eats too much, eats the wrong foods, or does not get enough physical exercise.

2) Drugs: Some drugs can be a major cause of weight gain. Some drugs can stimulate a person’s appetite. This will cause a person to eat more and gain extra weight. Common drugs that cause weight gain are corticosteroids, birth control pills, antidepressants, heartburn drugs, and anti-seizure drugs.

3) Hormonal changes: Leptin and insulin, sex hormones and growth influences a person’s appetite, metabolism, and body fat distribution. Hormonal changes can be a result of Cushing syndrome, low thyroid, polycystic ovary syndrome, menopause, and pregnancy.

Advantages of weight gain

1) Being underweight could compromise an individual’s immune system, energy, and quality of life.

2) Being underweight will surely lead to a lack of nutrients in the body which in turn could lead to weakness and prevent a person’s body from adequately fighting off infections.

3) Gaining weight boosts a person’s energy by giving the body the fuel it needs to operate without restriction.

4) Being underweight signals to a woman’s body that it isn’t ready to reproduce

Effects of weight gain

Weight gain has both physical and psychological effects on individuals. Physically, weight gain can lead to a series of health concerns, which include the risk of developing chronic conditions such as obesity, type 2 diabetes, joint problems, cardiovascular diseases, etc. While psychologically, weight gain can affect anindividual’s self-esteem, bodily image, overall mental health, decreased confidence, and feelings of insecurity, to mention but a few.

When to contact a medical practitioner

It is very important to meet a medical practitioner if at any time you notice the following symptoms with weight gain.

1) Hair loss

2) Constipation

3) Excessive weight gain without a known cause

4) Cold more often than usual

5) Swollen feet

6) Shortness of breath

7) Uncontrollable hunger mixed with palpitations and sweating

8) Vision changes

Myths associated with weight gain

1) Stopping exercising stops calorie burn: Individuals with high metabolism most time struggle with gaining weight, and because of that, they feel like stopping exercise can pause calorie burn. But that’s not true, because exercising isn’t just about burning fat but for the overall well-being of that individual, booster of appetite, and can help increase muscle mass.

2) Eat high-calorie junk foods to gain weight: Consuming junk does more harm than good. Junk food is loaded with ingredients that can make increase hormones and continuous cravings leading to an unhealthy lifestyle.

3) Vegetarians or vegans can’t make body muscles: Being vegetarian vegan is a lifestyle choice and had nothing to do with not having body muscles. Right strength-based training mixed with soy protein supplementation can increase body muscles the right way.

Top ten foods to gain weight

Gaining weight could be challenging for individuals with a fast metabolism or individuals who fight it difficult to consume enough calories. Although, with the right approach and a well-planned diet, achieving weight gain will not be a hard feat. There are ten foods to get go get weight gain.

1) Avocados: Avocados are a high-calorie and healthy fat fruit which is a great addition to weight gain. Enjoy them sliced on toast or bread or asadditions to smoothies for an extra boost.

2) Nuts and nuts butter: Nuts and but butter are full of healthy fats, proteins, and essential nutrients which are wonderful choices for weight gain. Cashews, peanut butter, almonds, etc are nutty fruits or nut butter.

3) Full-fat dairy products: Milk, cheese, yogurt, etcare rich sources of calories. So adding these to your diet will contribute to healthy weight gain.

4) Lean proteins: Lean proteins are gotten from chicken, turkey, beef, fish, and eggs which are good promoters of muscle growth and weight gain. These protein foods provide essential amino acidsfor overall health.

5) Whole grains: Whole grains like quinoa, brown rice, and whole wheat bread are rich in calories and fiber. They are complex carbohydrates that can provide sustained energy and can also be incorporated into snacks or meals.

6) Dried fruits: Dried fruits like dates, raisins, prunes, etc, are concentrated sources of calories and natural sugars. They are nutritious snacks that can increase a person’s calorie intake.

7) Healthy oils: Cooking with oils like olive oil, avocado oil, and coconut oil can add extra calories to the meal being prepared while still maintaining health benefits. These oils provide healthy fats and can be used in preparing various meals.

8) Legumes and Lentiles – Like chickpeas, black beans, kidney means e,tc, are rich in calories, fiber and proteins. They are a good addition to a weight-gain diet.

9) Cereals – Cereals are good sources of calories, carbs and nutrients and can help increase a person’s calorie intake for weight gain. For extra calorie, consider topping the cereal with milk.

10) Cheese: Cheese provides calorie and fat and is a good addition to a weight gain diet.