Not everyone enjoys gaining weight. Gaining weight is easy for some people and very difficult for others.
There are a lot of factors that contribute to people’s struggles with weight gain, including medical conditions, poor dietary choices, bad eating habits, lifestyle choices, and more. Skipping breakfast or eating an unhealthy or imbalanced breakfast is an expected behaviour among persons who struggle with weight gain.
If you’re similarly confused about what to eat for breakfast in the morning to promote weight gain, you’re in luck!
To help you gain weight, we’ve compiled a list of the healthiest breakfast options. Not only that, but we will also go over some morning meal ideas and some pointers for gaining weight healthily.
9 Strategies for Preventing Weight Gain
Even if you eat healthily and take every precaution to ensure you gain weight, there are still many reasons why you won’t. Finding out what’s going on with your health is crucial.
Below are the nine reasons that can prohibit you from obtaining the optimal BMI (Body Mass Index).
1. Genetics
Genetics play a role in many people’s inability to put on weight. Recent research has identified a “skinny gene” in the hypothalamus that regulates food intake and the body’s ability to burn fat.
You can blame your genes if you cannot put on weight no matter how healthy your diet is and there are no other health issues.
2. Medical Issues
Possible causes of either excessive weight loss or inadequate weight gain include diabetes, thyroid, Addison’s disease (adrenal insufficiency), Celiac disease, cancer, AIDS, depression, and many more medical problems.
3. Less Hunger
A lack of hunger is a common trait among many people. This stops individuals from eating sufficient amounts of food to put on weight.
4. Sticking to a Low-Calorie Diet
Not everyone eats enough calories; thus, they’ll never have an excess. This is responsible for excess fat and muscle burn throughout the day to provide the much-needed energy required by the body.
5. Issues with Digestive Health or Absorption
When nutrients aren’t properly broken down in the digestive tract, the amount of nutrients that make it into the bloodstream is also limited. Most of the nutrients in the food are excreted by the body, preventing weight gain.
Also Read: 10 Essential Healthcare Tips for Optimal Wellness
6. Altered Metabolic Rate
A high metabolism is another medical problem that makes it impossible to put on weight. Children have a higher metabolism than adults. Similarly, many people have a higher metabolism than most, which means digestion, absorption, and calorie burn occur at a higher rate.
7. Nutrient Deficient Food
Eating nutrient-deficient food also causes malnourishment and poor growth and development. The result can be that the individual ends up underweight.
8. Stressful Lifestyle
A lack of hunger, trouble sleeping, anxiety, poor digestion, and many other physiological changes can be attributed to stress. Stress causes weight loss due to all these consequences.
Using the Wrong Exercise Programme
Often, improper exercises and routines cause the loss of fat instead of building muscle mass. If you want to gain weight consistently, you need to know which exercises will help you build muscle and which will burn fat.
Try out these simple tips to ease your journey of weight gain.
How to Gain Weight Healthily: A Few Easy Steps
- You should have breakfast every day!
- Also, consume enough calories each meal, including breakfast, lunch, and dinner.
- Hydrate yourself, and find an exercise routine that works for you and doesn’t cause you stress.
- If you remember these suggestions, you will quickly gain weight.
- Simple Weight Gaining Morning Routine
- If you’re trying to gain weight, your morning meal should reflect your lifestyle and routine.
- A simple morning meal plan to help you pack on the pounds.
- There is more protein in almonds than in chicken.
- Flax and chia seeds contain more protein than eggs.
- In terms of protein content, sunflower seeds outweigh fish.
7 Best Healthy Breakfast Recipes For Weight Gain
For a guilt-free breakfast, indulge in some healthy, unfried puris, samosas, or bhajiyas. Sweet as they are, they aren’t balanced and have no nutrients that cause weight gain—protein, antioxidants, fibre, etc.
Try out these healthy breakfast recipes for weight growth in a balanced way.
1. The first is toast topped with Gulkand, peanut, almond, or cashew butter.
To have a hearty and satisfying breakfast full of goodness, put a teaspoon of dry fruit butter on top of your choice of whole-grain toast or chapati.
You can get 8 grammes of protein from 2 tablespoons of peanut butter, 7 grams from almond butter, and 6 grams from cashew butter, respectively.
For sweet tooth enthusiasts, spread some Gulkand on toast or leftover chapati, or add it to your glass of milk. A flavour that is sure to be a hit!
2. Yoghurt or Milk over Millet Cereal
Cereals made from millet contain antioxidants, fibre, and protein. Enjoy their many health benefits by adding them to your morning meal. Serve with milk or yoghurt to enjoy these organic, unprocessed, sugar-free, gluten-free millet grains. Crunchy Cereals with Almonds, Rajgira with Ragi and Rice Krispies, and a Mix of Ragi and Almond Crunchy Cereal.
Try adding some fruit or pieces to increase the calorie and nutritious content.
3. a quick breakfast on the run: milk and dried fruit laddoo.
Here’s a speedy breakfast choice for those on the go, like students or professionals. A glass of milk with any of the dry fruits laddoo. Verify that the laddoo contains only natural, high-quality components (such as atta, sattu, ragi, dates, gond, almonds, cashews, seeds, walnuts, etc.) and is free of refined sugar.
They are organic, healthful protein sources and rich in other vitamins and minerals.
Check out Nachni Laddoo, Khajoor Laddoo, Sattu, Jaggery Laddoo, Dink|Gondh (Edible Gum) Laddoo, and Til (Sesame) Gur Laddoo.
4. Fruit and Vegetable Poha
Poha is a versatile dish and can be cooked in several ways. Millet poha is an alternative to the more common rice poha you can incorporate into your meals. Just follow the exact cooking instructions for ordinary poha to make millet poha.
Cook Bajra or Ragi Poha with chopped veggies and enjoy a hearty, fulfilling breakfast.
5. Smoothies with seeds, fruits, and butter
For a tasty and nutritious morning meal, try a smoothie.
To make a smoothie for weight gain, take any fruit (ideally banana or any seasonal fruit like mango, apple, kiwi, etc.), oats or sprouted ragi flour, seeds (sunflower/ chia/ pumpkin), dates or jaggery, dry fruit butter (almond, peanut or cashew) and yoghurt or milk.
Make a smooth mixture by blending all of the ingredients. Enjoy this weight-gain smoothie wherever you are by pouring it into a glass.
6. Honey or date syrups on top of pancakes
Pancakes are an easy and quick way to enjoy a protein and fibre-rich breakfast. Pancakes made from whole wheat atta, sooji or semolina, millet flours, milk, desi ghee, and jaggery are good for weight gain.
By experimenting with different flour ratios, you can make a pancake that is uniquely yours. Try adding these flours to enrich your pancake mix.
Soya Bean Flour, Bansi Atta, Khapli Wheat Flour, Jowar (Sorghum) Atta, and Sprouted Ragi Malt – Nachni Satva.
7. Sandwiches And Paratha
Stuffed paratha is a simple breakfast recipe that can help you gain weight. Eat mixed vegetable paratha, paneer paratha, or aalu paratha made in desi ghee or butter, with some curd or yoghurt.
If parathas are too much trouble for you, use the stuffing to create sandwiches instead. Enjoy this great breakfast with some fruits or shakes of your choice.
We recognise that there can never be too many breakfast recipes to try. If you want to spice up your healthy breakfast routine and pack on the pounds, try one of these four simple Indian millet recipes.