Weight gain is not everybody’s cup of tea. Some people gain weight in no time, while others struggle to do so.
It is common for people to struggle with gaining weight due to various reasons, like health conditions, an improper diet, unhealthy eating habits, lifestyle issues, and more. One habit that has been found in people struggling with weight gain is skipping breakfast or consuming an unhealthy or imbalanced breakfast.
If you are also one of them and don’t know what to eat in the morning to put on weight, you are in luck!
Today we are sharing the best healthy breakfast for weight gain. Not just that, we will also learn about what to eat in the morning and a few tips to remember for healthy weight gain.
Before all that, let’s quickly look at the reasons that might be causing you difficulty gaining weight.
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9 Factors That Prevent Weight Gain
There are numerous reasons that prevent weight gain, even after you are consuming healthy food and doing everything to make sure you are gaining weight. It’s important to know about the underlying reasons affecting your health
Below are the nine reasons that can prevent you from achieving the perfect BMI (Body Mass Index).
Many people are unable to gain weight because of their genes. It has been found that there is a “skinny gene” found in the hypothalamus region of the brain, which is responsible for controlling appetite and fat burning in the body.
So, if you aren’t able to gain weight despite eating healthy and don’t have any underlying diseases, then you can blame your genetics.
2. Health Conditions
Several health conditions, like diabetes, thyroid, Addison's disease (adrenal insufficiency), Celiac disease, cancer, AIDS, depression, etc., can be the reason for weight loss or insufficient weight gain.
Many people naturally have a small appetite. This inhibits them from eating sufficient amounts of food to put on weight.
4.Consuming Less Calories Than Required
Some people don’t eat enough calories and are never in a calorie surplus. This is responsible for excess fat and muscle burn in the body throughout the day to provide the much-needed energy required by the body.
5.Poor Absorption or Digestion
Poor digestion limits the nutrient quantity in the gut, and the poor absorption of the digested food again limits the nutrition absorbed by the blood. Most of the nutrients present in the food are excreted by the body, preventing weight gain.
Another health condition that prevents weight gain is high metabolism. Children have a higher metabolism than adults. Similarly, many people have a higher metabolism than most people, which means digestion, absorption, and calorie burn occur at a higher rate.
7.Nutrient Deficient Food
Eating nutrient-deficient food also causes malnourishment and improper growth and development. This can lead to the person being underweight.
Stress is responsible for many physiological changes in the body, like appetite reduction, insomnia, anxiety, improper digestion, etc. All these effects of stress contribute to weight loss.
9.Improper Workout/Exercise Routine
Many times, improper exercises and routines cause the loss of fat instead of building muscle mass. Knowing which exercise will help build muscles and which will burn fat is essential to achieving a uniform weight gain.
Try out these simple tips to ease your journey of weight gain.
Simple Tips For Healthy Weight Gain
- Divide your meals into three to five small meals. Eat every 2 to 3 hours. Plan accordingly for your breakfast, lunch, and dinner, with two snacks.
- Never skip your breakfast!
- Also, make sure that breakfast, lunch, and dinner are well-balanced and calorie-dense meals.
- Stay hydrated, and include an exercise regime that suits your lifestyle and doesn’t add stress.
- Keep these tips in mind and you will add more weight in no time.
Alright, let’s explore the most crucial question for weight gain - “What is the best morning diet for weight gain?”.
Easy Morning Diet For Weight Gain
The first meal of the day to gain weight should be based on your schedule and lifestyle.
Here is an easy-to-follow morning diet for weight gain.
- Eat a teaspoon of newly harvested honey with a glass of room-temperature water as the first-morning drink after waking up. Why? Well, Ayurveda says that consuming new honey helps with weight gain.
- You can eat any organic, natural, and raw honey for this purpose. Here are a few honey options in different flavours: Indian Berry Honey, Acacia Honey, Taramira Honey, Mustard Honey, and Wild Onion Flower (Pyaji) Honey.
- You can also consume soaked dry fruits and seeds with water after waking up.
Fun facts about seeds and almonds: Seeds and dry fruits are an easy way to include plant-based protein in your diet.
- Pumpkin seeds are protein rich.
- Almonds contain more protein than chicken.
- Flax and chia seeds contain more protein than eggs.
- Sunflower seeds have more protein than fish.
The next thing to focus on is a “calorie-dense breakfast”. It should be rich in protein, essential nutrients, and healthy fats. Try adding fruit to your breakfast to improve digestion.
Let’s see some healthy breakfast recipes for weight gain to complete your morning diet for weight gain.
7 Best Healthy Breakfast Recipes For Weight Gain
A high-calorie breakfast does not mean fried puris, samosas, or bhajiyas. They are tasty but are not balanced and lack nutrients responsible for weight gain like protein, antioxidants, fiber, etc.
Try out these healthy breakfast recipes for weight gain in a balanced way.
1.Toasts with Gulkand, Peanut, Almond, or Cashew butter
Pick any whole grain bread or chapati, spread a spoonful of dry fruit butter of your choice, and enjoy a delicious and fulfilling breakfast loaded with everything good.
Just 2 tablespoons of peanut, almond, or cashew butter provide 8, 7, and 6 grams of protein, respectively.
For sweet tooth lovers, spread some Gulkand on toast or leftover chapati, or add it to your glass of milk. A flavour you can’t miss!
2.Millet Cereal with Yoghurt or Milk
Millet cereals are a source of protein, fiber, and antioxidants. Add them to your breakfast and enjoy their various health benefits. Consume these organic, unprocessed, sugar-free, and gluten-free millet cereals with yoghurt or milk. Almond Rajgira Crunchy Cereal, Rajgira Ragi & Rice Krispies Cereal, and Ragi Almond Crunchy Cereal Mix.
3.Breakfast on the Go – A glass of milk with dry fruit laddoo
Here’s a quick breakfast option perfect for students and working professionals. A glass of milk with any of the dry fruits laddoo. Make sure the laddoo doesn't have refined sugar and has good-quality ingredients like atta, sattu, ragi, dates, gond, almonds, cashew, seeds, walnuts, etc.
They are organic, healthy sources of protein and rich in other vitamins and minerals.
4.Vegetable Poha with Fruits
Poha is a versatile dish and can be cooked in several ways. While the poha made from rice is easily available, you can also add millet poha to your diet. Millet poha can be cooked in a similar way to regular poha.
5.Smoothies with seeds, fruits, and butter
Smoothies are a fun way to consume a calorie and nutrient-rich breakfast.
To make a smoothie for weight gain take any fruit (preferably 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.
Blend everything to form a smooth mixture. Pour it into a glass and enjoy this weight-gain smoothie anywhere.
6.Pancakes with Honey or Date syrups
Pancakes are an easy and quick way to enjoy a protein and fiber-rich breakfast. Pancakes made from whole wheat atta, sooji or semolina, millet flours, milk, desi ghee, and jaggery are good for weight gain
You can create your own version of the pancake by altering the ratios of different types of flour. Try adding these flours to enrich your pancake mix.
7.Sandwiches And Paratha
An easy weight-gain breakfast recipe is stuffed paratha. 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 work for you, then use the stuffing to make sandwiches instead. Enjoy this delicious breakfast with some fruits or shakes of your choice.
We understand that there can never be too many breakfast recipes to try. So, check out these 4 Easy Indian Millet Breakfast Recipes, to add some more fun variations to your healthy breakfast for weight gain.
FAQs: Best Healthy Breakfast For Weight Gain
Why am I so skinny even though I eat?
Look for the underlying reasons to find out if you have any metabolic disorder or health condition, which is adversely affecting your weight gain.
How can a slim person gain weight?
Firstly, get tested for general health conditions like thyroid, diabetes, metabolic disorders like lactose intolerance, etc. to know what’s causing the difficulty in weight gain. Secondly, make sure you eat healthy foods in balanced meals: high protein, healthy fats, carbohydrates, fibers, and greens. Include dairy and dry fruits as a regular part of your diet. Eat frequently, but eat healthily and stay in a calorie surplus.
We hope this blog on “Best healthy breakfast for weight gain” sheds some light on the various aspects involved in the weight gain journey.
From eating healthy foods to addressing the reason behind the weight loss and with some tips and a morning diet plan, now you have full-fledged insight for making informed choices and decisions ensuring a healthy weight gain.
Try out the seven best healthy breakfast recipes for weight gain and experience the difference. Don’t forget to include an exercise routine that’s tailored for you, stay hydrated, and never, never skip breakfast!
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