Achieving a balanced body weight is crucial for maintaining good health. Nutritionists advise against being either overweight or underweight. Maintaining a healthy and balanced weight can enhance overall fitness and lower the risk of various diseases. Weight gain increases the likelihood of developing heart disease, high blood pressure, diabetes, gallbladder disease, sleep apnea, and other lifestyle disorders. Conversely, being underweight can weaken the immune system, leading to frequent illnesses such as the flu and colds, irregular periods, anaemia, and other health issues.
Gaining or losing weight can be challenging for different people. Some individuals struggle to gain weight due to genetics or a fast metabolism, while others may find it difficult to lose weight. However, it is important to prioritise a healthy and nutritious diet regardless of your goals. Consuming calorie-dense foods can aid in weight gain, but it is not recommended to turn to high-calorie junk food as it contains unhealthy saturated fats that increase LDL cholesterol levels and raise the risk of heart disease. Instead, incorporating nutritious sources of healthy fats such as nuts, chia seeds, eggs, and olive oil is beneficial for weight gain. Adding wholesome ingredients to regular dishes can also aid in weight gain, according to experts. For a quick and easy weight gain recipe, consider trying oats and banana smoothies.
Why Drink A Smoothie To Gain Weight?
Consuming foods that are high in calories and essential nutrients is crucial for gaining weight. A 150-ml serving of an oats and banana smoothie can be a great mid-meal or snack option. This smoothie, which includes full-cream milk instead of toned milk, can be a perfect addition to a weight gain diet plan as it has approximately 149 calories. To enhance its nutritional value, you may add 2 tablespoons of peanut butter, which contains better oils and fat compared to dairy butter and almost 180 calories.
Bananas are a great source of calories and carbohydrates. Adding 2 bananas to your smoothie can increase its calorie content by up to 350 calories, which can aid in weight gain. Oatmeal is also a fantastic food for weight gain. You can add unflavored instant oatmeal, steel-cut oats, or rolled oats to your smoothie. Oats are rich in beta-glucan, a type of fibre and carbohydrate, and are superior to other cereals in terms of protein and fat content. Additionally, oats are considered to be rich in antioxidants, vitamins, and minerals, making them one of the best food ingredients with high nutrient content.
Here's how you can make an oats and banana smoothie at home:
Ingredients
- 1 cup white oats
- 2 medium-sized fresh bananas
- 1 & 1/2 cup milk
- 2-3 tablespoons of honey
- 2 tablespoons peanut butter
Method
- Blend milk, raw oats, fresh bananas, peanut butter, and honey together.
- Run the blender until it gets creamy and smooth.
- You may add some ice cubes to it and serve it chilled.