Are you skinny? Do you want to know how to gain weight naturally and easily with no side effects? If your answer is yes, then you can find answers and tips to all your questions on gaining weight in this post.

Before going through this article just confirm yourself if you are underweight or not by calculating your Body mass index – BMI (Note: if your BMI is below 18.5 you are underweight).

Here are those ten simple and easy tips.

1. More calorie intake required:

You must eat healthy foods with rich nutrient content and never go for junk foods and greasy foods since they contain unhealthy saturated fats.  It’s better if you choose foods containing healthy fats like omega-3 fatty acids.

2. Carbohydrates for more calories:

You can take foods like fruits, vegetables and whole grains.
Note: Foods rich in carbohydrate content include rice and potatoes.

3. Eat 5 balanced meals a day:

Instead of eating three heavy meals a day take five small and balanced meals. Note that Calorie requirement also depends on height, metabolic rate and weight.

4. Protein intake is essential:

Make sure that you diet contains protein rich foods like: lean meats, fish, nuts, seeds and legumes. Note: foods rich in protein content like pulses, peas and beans.

A good diet for weight gain must be composed of 25-50 % carbohydrates, 30-50% protein, and 20-40% fat (note: majority should be essential fatty acids). You must remember that ratios in these ranges may work separately for various people. So maintain a food journal and try to experiment and find the correct ratios that will work best for your body.

5. Take lot of snacks:

You can take high calorie snacks like fruit salads, milk shakes, dried milk, breakfast bars, yogurts, and cheese sticks. Note: never go after junk foods.

6. Fluid intake will work:

Try to take fluids that contain calories and nutrients like fresh fruit juices, milk and energy drinks.

7. Never neglect exercises:

Eating all day and sitting idle will not increase your body weight rather your body become loose and fatty. Since you lead sedentary life style the calories which you take will not be utilized and they will be converted to fat deposits. Apart from burning the extra calories, they give good shape to your body and help in getting strong muscle mass.

8. Maintain a food diary:

You try track your daily calorie intake and make sure that you are receiving all of the calories and nutrients that you need.

9. Go for healthy beverages:

Go for healthy beverages such as fruit juices and milk to get calories. Never take sugary sodas, since they only add calories and no nutrition.

10. Three qualities that you need:

You must have 3 qualities in order to continue this weight gain program and they are consistency, patience and dedication. Since these kinds of weight gaining programs may sometimes take a very long time and people will discontinue due to frustration. So make sure that you be regular and consistent to your schedule if you wish to see some good results in future.

Also Read:

• Antidepressants that cause weight gain ,
• How to Lose Weight Easily With 9 Simple Steps
• Weight Loss for Overweight Women Trying to be Pregnant
• How to avoid Pregnancy naturally
• How to Increase Sperm Count Naturally

by Dr John on 18. Dec, 2009 in Fitness