How to gain weight safely.

 Hey are you a slim  & wants to be healthy and gain weight.so this is the best website for you.

So without wasting our time any more let get started with our topic. So let stay with us till last so that you may got benefited.

So let us know first that are you healthy or not.

Underweight is defined by a body mass index (BMI) of less than 18.5, whereas obesity is defined as a BMI greater than 30 (a BMI of 25 is considered normal). To find out if you might be underweight, use this calculator to estimate your BMI.

Note that being underweight (or overweight) is not always solely measured by BMI and there are other factors to consider.7 Some people naturally have less fat than others and could be perceived as underweight due to their low BMI but are otherwise perfectly healthy. The same goes for those who may be considered overweight or obese based on their BMI. That's why it's best to speak with your doctor who can provide a correct diagnosis.

If you're underweight and it's determined that your health would benefit from putting on more weight, your doctor will likely recommend that you eat more weight-gaining foods that are rich in nutrients to help you gain weight.so now you have got about you that r you healthy or not. 

Food that helps to gain weight are as follow:-

Have an Extra Slice of Whole Grain Toast With Peanut Butter at Breakfast will also helps you to gain weight.

Verywell Fit

If you start your day with a hearty breakfast and have an extra slice or two of whole-grain toast with peanut butter, which is calorie-dense and high in fat and protein. Two tablespoons of peanut butter has about 200 calories.14 Opt for natural peanut butter brands over options containing added sugar. Almond butter and other types of nut and seed butters are also healthy choices for gaining weight since they're protein-packed and have plenty of healthy fats.

Whole grains are an important source of fiber. Choose a whole-grain bread that has at least 100 calories per slice. If a bread contains nuts and seeds, it will usually have more calories and healthy fats per serving.so for gaining weight safely you must have this in your brakefast.

Milk

Milk is a nutritious, frothy white liquid produced by female mammals.

One of the most commonly consumed varieties is cow’s milk, which contains carbs, fat, protein, calcium, and other vitamins and minerals.

Due to its nutrient profile, you may wonder whether milk can help you gain weight. So instead of reading and wasting time in such websites you must have 1 glass of milk daily.

All provide approximately 12–15 grams of carbs and 8 grams of protein in 1 cup (240 ml). However, the amount of fat and number of calories vary by type (1Trusted Source, 2Trusted Source).

Here’s a list of different milk varieties and their fat and calorie contents per 1 cup (240 ml) .

Milk is naturally high in calcium and often fortified with vitamin D — two nutrients that are vital to bone development and health. What’s more, it contains vitamin A, which promotes optimal eye health and supports your immune system (2Trusted Source, 3Trusted Source, 4Trusted Source).

The two main proteins in milk are whey and casein. Some studies show that these proteins may help reduce blood pressure and cholesterol levels — two risk factors for heart disease (5Trusted Source).

In addition, studies indicate that drinking milk after exercise may help build lean muscle and improve body composition (6Trusted Source, 7Trusted Source).

Keep in mind that milk that doesn’t come from cows — including sheep and goat milk, as well as plant-based milks made from nuts and seeds — have different nutrition profiles and may not have the same effects on health.

Potatoes

Potato contains carbs which converted to glucose, which your body uses for energy. Any glucose body can’t use will be converted into fat which helps kids to gain weight. This humble vegetable is rich in carbohydrates, amino acids, and dietary fibre, making weight gain a healthy affair. Additionally, it is delicious and a favorite amongst kids. You can either mash them up and serve them as a side dish or stir fry them with a little seasoning. You can also treat your little one to the other popular variant of this vegetable – the sweet potato. From sweet potato pancakes to wholesome sweet potato soup, take your pick as per your little one’s preferences. Being the potent sources of starchy carbohydrates, it can help your kids, babies to gain weight.

Bananas

Bananas are the quickest source of energy and are packed with healthy carbohydrates for weight gain. On average, a banana is known to have around 105 calories, making it the go-to snack for almost everyone and even for active little ones. Additionally, this versatile fruit can be consumed in the form of milkshakes, fruit salads, creamy desserts, or just eaten directly. They are readily available in the Indian subcontinent and are easy on the pocket too. And known as one best food for kids to gain weight.Having banana in your daily diet increase the content of iron in your body.

Dry fruits.

All our previous generations have believed in the healing power of dry fruits. It is one of the most healthy foods for kids to gain weight. Not only are these magic potions packed with vital nutrients, but they are also high in fiber and will give your tiny tot the much-needed calorie boost. Additionally, they are known for increasing your little one’s immunity. You can either grind all the dry fruits together to make a homemade powder that can be served with milk or just give them to your child to snack on while watching TV. From cashews and almonds to dates, apricots, and pistachios, there is a plethora to choose from. So start taking dry fruits it will even help your body for other purposes also. 

You may buy some dry fruits from here also at lowest prices.

High-Calorie Foods for Weight Gain

For beginners and naturally skinny individuals, higher calories are typically needed. Also, including more calorie dense foods is a great way to increase your energy intake without adding a lot of volume to your plate. 

Fat is the most energy dense macro - providing more than twice as many calories per gram as the other macros (except alcohol which is a close second at 7 calories per gram and not recommended as an effective way to promote lean mass). Thus choosing more high-fat foods can be an effective approach to increasing your calories. 

• Fat = 9 calories per gram
• Carbs = 4 calories per gram
• Protein = 4 calories per gram

That being said, in terms of muscle building, excess fat doesn't provide many additional benefits beyond calories alone. And depending on the person and overall macro balance, high fat intake may lead to more fat storage in a calorie surplus (2).

Protein and carbs, on the other hand, have additional benefits beyond energy intake. Protein is crucial for muscle protein synthesis and recovery (3). And carbs can promote increases in glycogen storage, support training and may even help with improved muscle recovery (4). Both protein and carbs also generate an insulin response which is beneficial to put on weight (5). 

 That's it take care.

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