How to gain weight naturally

If you want to gain weight naturally, I will help you to gain muscles in healthy and natural ways.

 Eat More Calories

If you want to gain weight slowly and steadily, you need to eat around 3000 – 3500 calories per day.

If you want to gain weight fastly, aim for 4000 – 5000 calories per day

 

 7 healthy foods to gain weight

 

   1. Egg

Egg are among the most nutrients food on the planet. A Whole egg contains more number of nutrients that are important for our body health.

 A whole egg comes 78 calories, 5gram of protein   and some grams of healthy fats.

 Eggs price wise is cheaper but protein and  calories  wise is high, so if you want to weight   gain you can eat up to 3 whole eggs per day.

That shows good result on your body.

 

 

    2. Milk

Milk is a rich source of protein and highly nutrious.

A huge variety of food product are made from cow milk like cheese, butter, yogurt and so on.

Being a rich source of milk may promote increased bone strength and reduces blood pressure.

250ml glass of cow milk contains 125 calories, 8.5 gram of protein, vitamin A, C and calcium. 

Cow milk is good for people who want to gain                                                                                weight, you should drink 2-3 glasses of milk a day.

                                                                                   Milk will shows good result on your body weight.

 

 

   3.  Rice 

Rice is an excellent food source, low in fat and high in carbohydrate.

Rice is packed full of vitamins and minerals and provides an excellent source of vitamin E, B.

You need weight gain in your body?  You wants to eat 2 – 3 times of cooked rice a day that’s help you to reach calories completion and makes stronger your muscles too.

 Eating rice is also associated with eating more serving of fruit, vegetable and meat. 1 bowl of cooked rice contain 136 calories and proteins.

 

 

   4.  Banana 

Banana are among the most important food crop on the planet.

Banana contain a number of vitamins and minerals in decent amount. These include potassium and vitamins C.

Weight gainer can eat daily 4 bananas. Banana is high in calories which can help in weight gain. A medium size banana has 102 calories.

You will notice a difference within a week.

 

 

   5.  Dates and Nuts

Dry dates and milk are good for weight gainer. They are good source of protein, sugar, vitamins and energy that help to gain muscles.

Pair them with milk to accelerate the weight gain process. 100 grams dates contain 277 calories.

If you are start eating dates, you can see visible result in about 15 to 20 days.

Nuts are extremely healthy, they have been linked to a wide range of health benefits.

 Some commonly eating nuts are show below

                  ·       Walnut

·       Almonds

·       Cashew

 Nuts are high in calories since they are high in fats. So you don’t skip nuts in your diet plan.

 

 

   6. Fish and chicken

Both chicken and fish are healthy alternatives to red meat when it comes to heart health.

Eat daily 3 pieces of fried chicken every day for each meal and these pieces were breast and thighs.

Fish is high in important nutrients it avoid your risk of heart attack.

Fish contain omega-3 and vitamin D that are very good for your health its help to gain weight.

 

 

   7.  Sleep

This is one of the fastest ways to gain weight without going the gym.

This not only helps you gain weight, but also help you to have a sound sleep at night

You following above 6 step, but you didn't get a better sleep, all process comes out fail you can’t gain weight ever, so take a deep sleep at night.

Poor sleep affects hormones and shows more problem to brain and heart.

                                                                                   Sleep more than 8-9 hours per night it create                                                                                    magic on your body you look more energetic and fresh.

 

      Do’s

•   Eat frequently every 2 hours (Rice)
•   Do exercise before you eat
•   Eat healthy foods like fruits, vegetable fish and chicken
•  Take a good deep sleep

     Don’ts

•    Avoid smoking and alcohol
•   Don’t  overdo physical activities it burns your calories
•   Don’t drink water before eat, this can fill your stomach get full and make it harder to get in     enough calorie
•   Stop masturbation

        Calorie chart

ITEM	CALORIES
1 Egg	78 calories  (Take 3 egg per day)
1 Banana	89 calories  (Eat 4 bananas per day)
Dates and Nuts	290 calories (small bowl 100 grams)
1 bowl of Rice	140 calories (3 bowl)
100 grams chicken	239 calories (3 times)
250 ml of milk	130 calories (2 times)
100grams of fish	206 calories (salmon fish)
Peanuts (100grams)	567 calories (evening snacks)
Curd rice	102 calories (small bowl)
Homemade protein shake	180 calories (2 times)
Total	3512 calories

 

    Hope it helps, Happy weight gaining.

   Thanks for reading :)