Gaining body muscles naturally with the best foods

Being underweight is calculated as body mass index (BMI) below 18.5. This is considered less than the body weight required to sustain a healthy body. While the body mass index of over 25 is said to be overweight and more than 30 is considered obese and unhealthy.

To know how to gain weight naturally there are many problems with the calculation of the Body Mass Index scale because it considers only the weight and height of the person without taking muscle mass into account for calculation.

Problems of being underweight

There can be several medical reasons for being underweight, which cause many unhealthy conditions for the body. Eating disorders can be a major problem where includes anorexia nervosa, which is a serious mental disorder. Thyroid problems having including overactive thyroid (hyperthyroidism) can increase your body metabolism and causes unhealthy weight loss from the body resulting in underweight.

To know how to gain weight naturally, Celiac disease is a major health issue that is unnoticed by many people which includes a severe form of gluten intolerance.

One having uncontrolled diabetes can lead to weight the body. Cancer or tumour would burn large amounts of calories from the body that causes someone to lose weight. Infections caused in the body can severely lead one to lose weight.

These infections can be parasites, tuberculosis, or HIV/AIDS. If you’re underweight or started to lose weight recently you have to see a doctor immediately to find any serious medical conditions.

It would be difficult for a person to gain weight, it takes time and consistency. Your body has a certain limit where it feels comfortable to sustain. When you try to lose or to gain weight, your body adjusts and resists the change happening by lowering your hunger and metabolic rate of the body.

When you try to eat more calories and gain weight despite the resistance you can say your body would respond by reducing your appetite and boosting metabolism. These activities are mostly regulated by your brain, as well as weight-maintaining hormone leptin.

Homemade protein smoothies for gain weight

Drinking homemade protein smoothies are a nutritious and quick way to gain bodyweight. Making smoothies in your home because most of the products available in the market are full of added sugars and lower in nutritional values. Making smoothies in the home is the best option for the reason you can take full control of its flavours and nutrients added to it.

Some people used to be very skinny naturally but they would be healthy. Being underweight according to body mass index does not necessarily need not to be a health problem or what so ever. Being underweight among girls and women are more common about two to three times while comparing to men.

In a survey was taken in the US, about one percent of men and nearly three per cent of women about the age of 20 years and older are underweight.


Milk is considered as one of the best muscle gainers for many years. Milk is a balanced drink comes with proteins, carbs, and fats needed for the body daily. Milk is a good source of calcium, vitamins, and other minerals vital for the body. For people trying to gain muscles, milk is an excellent source of protein that provides both casein and whey proteins in it.

Studies proved that milk helps to gain muscles when combining it with body workouts. Moreover, researches show that milk, whey protein, and casein combine to produce good results in mass gaining than other protein sources. Drink one or two glasses of milk in a day as a snack, with a meal, any time before or after a workout.


Rice is a popular yet cheap and convenient food for the weight gaining process healthily. Rice is known to gain weight naturally, a low-cost carb source that helps you to gain weight in just one cup of cooked rice of about a hundred and sixty-five grams. This amount of rice can provide you with 190 calories, 43 grams of carbs, and fat of about six grams.

Rice is a calorie-dense food with a high amount of carbs and calories in a single serving. This helps you to eat more, especially if you have a low appetite, hunger, and feels full easily.


Nuts are a perfect choice for gaining weight in just one handful of almonds contains more than seven grams of protein and eighteen grams of healthy fats. Since nuts are very calorie-dense, just two handfuls of nuts per day with a meal can quickly add hundreds of calories into your body.

Nut kinds of butter can also be taken with a wide variety of snacks or dishes, such as smoothies, yogurts, and much more. However, make sure that you are taking a hundred percent nut butter with no added sugar or extra oils in it.

Red Meat

Red meats are one of the best muscle-building foods available for one wish to gain body muscles. Steak contains around three grams of leucine per six ounces, which is a hundred and seventy grams. Leucine is a key amino acid in your body that needs to stimulate muscle protein synthesis and that adds new muscle tissues.

Red meats are considered as one of the best known to gain weight naturally sources of dietary creatine, which is one of the world’s best muscle-gaining supplements if you are looking for gaining muscles consider choosing fattier cuts, which can provide more calories than lean meat cuts.

Red meat can help you to take in extra calories and add weight gradually. In a study conducted among a hundred elderly women added a hundred and seventy grams of red meat to their diets.

It showed that they performed resistance training six days a week for six weeks. Those women gained weight, had an eighteen percent increase in their body strength and an increase in the important muscle-building hormone.


To know how to gain weight naturally gain muscles you need to eat not body needs but you have to eat what body you need. That is the logic behind gaining body muscles. Try to eat larger calories than your body burns.

At the end of each day, gaining body weight is like a marathon, not a sprint. It can take you a long time to achieve your goal, all you have to do is to be consistent. If you wish to succeed in the long run and life especially in muscle gaining.

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