Gain Weight & Build Muscles Naturally - 10 simple natural home remedies
First thing before starting this topic
is - Healthy weight gain means “Do not gain fat, gain healthy fat, gain
muscles”. Weight Gain diet doesn’t mean you should eat anything. It doesn’t
mean it's easy, effortless & can be done in a short period.
Causes of underweight
1. Inadequate eating habits, metabolic
disturbances, delayed meal time, prolonged illness; wrong selection of foods,
increased physical work without increasing the food intake may lead to energy
shortage.
2. Bad or inadequate sleeping habits, unscheduled eating habits, poor
nutrition, heredity, lack of exercise, Excessive exercise, digestive problems,
high metabolic rate, hectic lifestyle, Malnutrition etc.
3. Psychological causes - Depression,
stress etc.
4. Diseases like Cancer,
Tuberculosis, Diabetes, hormonal imbalances, thyroid, HIV/Aids, hyperthyroidism,
anorexia etc.
Most important
1.
Eat three meals
and two snacks per day.
2.
Don’t miss your breakfast,
lunch & dinner, as well as 2-3 snacks in between.
3.
Those who want to
gain weight should eat frequent small quantity meals. Consume low fat food,
high in calories & nutrients such as starchy vegetables, nuts, seeds etc.
4.
Avoid consume of
products that are made from white flour and sugar.
Simple Home Remedies
for Quick Weight Gain
1. Figs and raisins
Soak 2-3 dried figs and 8-10 raisins in
water or milk for overnight and consume with milk through the next day.
2. Mango and milk
Eat 1-2 ripe mangoes in 3 portions
throughout a day, after each portion drink 1 cup of milk. Drink mango shake
once or twice a day.
3. Banana
Banana is known as excellent source for
weight gain Eat 1-2 well ripen banana with a glass of milk in your breakfast.
Also eat 1-2 bananas after every heavy meal for digestion improvement. You can
also drink banana milk shake regularly.
4. Eat in small quantity
Don’t eat too much at a time. Eat your
meal in small quantity; eat after very 2-3 hours. Consume fruits, juices,
salads in your snacks; avoid chips, oily snacks, junk foods, cold drinks etc.
5. Tuna fish
Tuna fish is high in protein and rich in
healthy calorie; this makes it a ideal food for those who desire to gain
weight.
6. Sleep
If possible take afternoon sleep for 30
minutes -1 hour. Don’t sleep late at night, sleep at least 7 hour.
7. Regular exercise
1.
Improve up your
appetite by regular exercise, brisk walk, jogging, weight exercise etc. Work at
least for 45 minutes daily.
2.
Exercise is very
important to gain weight as it improves our appetite. Do weight exercise, brisk
walking, swimming or other outdoor sports to stay healthy and active.
3.
Yogasanas/ yoga
practices such as Savasana (Corpse Pose), Sirshasana (Headstand), Pavan Mukta
Asana (Wind releasing pose), Vajra Asana (Diamond pose) etc.
8. Fruits & dry fruits
1.
Increase your
consumption of milk, dry dates, nuts, raisins, figs, musk-melons, mangoes etc.
2.
Eat muskmelon 2-3
times a day for 30-40 days.
3.
Another
very helpful remedy is, soak 2 almonds, 2 dates and 1 anjeer (figs) in milk for
overnight and drink it in the morning for 30-45 days.
4.
Add dessert like
Halwa (made from carrots and dry fruits), khir/vermicelli with Raisins
& almonds in your regular die
9. Water
Drink a lot of water daily. Being
hydrated is very significant for our body, particularly as your body is going
through changes.
10. Dairy Products
Increase the consumption of dairy
products like milk, curd and cheese. But do not eat too much anything because
it will have risk of indigestion, high blood pressure etc. Add ghee and butter
in your regular diet.
Remember
In order to gain weight, you must
consume a diet that includes more calories. Though, these bonus calories must
be added using healthy food sources that contain vital nutrients such as
vitamins and minerals. This will ensure that your body is finely nourished,
putting it in an excellent position to put on weight. It is also very essential
to apply exercise forms that involve muscle building since this will help you
with major weight gain.
