For underweight individuals, gaining weight seems to be the most difficult task in the world. They eat enough food but are unable to gain weight. They have an option of meal replacement shakes for healthy weight gain. These shakes are comprised of healthy ingredients like oats, dates, figs, nuts, seeds, and proteins to provide enough calories required to gain weight.
Why Weight Gain Shakes?
If you are struggling with weight gain, you need to eat more calories than normal body requirement. Daily caloric intake can be calculated by a calorie calculator or by various formulas. You need to add at least 500 calories to your daily calorie count, to gain weight. You need to eat more calories than you are burning. This requires a comprehensive diet designed according to your body’s requirements. This includes foods like nut butter, cheese, dates, and dry fruits.
The key to weight gain is eating in surplus but if you are an individual with a shrunken stomach, then you need to increase the quantity of food gradually day by day. For example, if you are eating 2 tablespoons of rice at dinner, then increase 2 tablespoons every day to increase your stomach capacity.
Another strategy is to increase the caloric intake by adding liquid calorie-dense foods to your diet. These include liquid supplements or shakes. These weight gainer shakes can do wonders in your weight gain journey. You may replace your meal with these shakes as they contain enough calories to make you feel full.
You need to add foods from all food groups in this weight gain meal replacement shake in order to gain weight. They prove to be a concentrated source of nutrients in the body and provide you with instant energy as well as store surplus calories for future use. If your lunch contains 400 calories, then a weight gain replacement shake must contain 600 to 700 calories to ensure weight gain.
BENEFITS OF MEAL REPLACEMENT SHAKES FOR WEIGHT GAIN
Meal replacement shakes can be the best option for those.
- Who are office going and do not have enough time to prepare meals
- Working parents who want their kids to gain weight.
- People with small stomach capacity who are unable to eat large portions of foods at a single time.
- Elderly who cannot eat larger portions.
- Underweight individuals are tired of weight gain recipes.
- People with underlying diseases causing weight loss
FOODS FOR GUARANTEED WEIGHT GAIN
In order to gain weight, weight gainer shakes must contain the following nutrients
- Egg whites
- Ensure supplement powder.
- Nuts and dried fruits
- Milk and milk products.
- Oatmeal and cereals
- Peanut butter
- Honey
- Brown sugar
- Dark chocolate
- Fats and nut oils
- Seeds and seed oils
- Cheese
These foods provide extra calories which ensure at least a 2 to 3-kilogram increase in weight per week.
HEALTHY MEAL REPLACEMENT SHAKES FOR WEIGHT GAIN
Now let’s discuss some healthy weight gain shake recipes that can be used as meal replacements. You can replace your snack, lunch, or breakfast with them
Banana oatmeal shake
Banana oatmeal shake provides around 600 calories due to the presence of energy-dense foods that also provide you with required omega-3 fatty acids, vitamins, minerals, and flavonoids.
Ingredients:
- Bananas 2
- Oats ¼ cup
- 3 dates
- 1 scoop whey protein powder
- Whole cream Milk 1 cup
- Flaxseeds 1 teaspoon
- 7 to 8 nuts
- Chocolate syrup to sprinkle
- Honey 1 tablespoon
Blend all the ingredients well and serve chilled.
Chocolate oatmeal shake
This smoothie may serve as a good option for a morning meal as it will provide you with loads of nutrients needed to function throughout the day as also a little caffeine to wake you up all active. It gives you around 500 to 600 calories enough for you to do morning chores.
Ingredients:
- Unsweetened cocoa powder 1 tablespoon
- Roasted oats ¼ cup
- Full fat Milk 1 cup
- 1 tablespoon cream
- Flaxseeds 1 teaspoon (optional)
- Water 1 cup
- Protein powder 1 scoop
- Soaked figs and nuts
Health benefits:
The smoothie contains large amounts of antioxidants, flavonoids, and minerals like calcium and zinc. It also helps boost serotonin levels which are a mood booster for the day.
Berry whey protein shake:
Whey protein is a high-quality protein with high bioavailability that provides health benefits like lowering blood pressure, promoting muscle growth, and reducing the incidence of type II diabetes. Antioxidants from berries are essential for your health. It gives you around 500 calories. You may consume it as snack between lunch and dinner.
Ingredients:
- Strawberries 50 grams
- Frozen berries 50 grams
- Whey protein 1 scoop
- Dairy cream ¾ cup
- Full-fat milk 1 cup
- Vanilla Ensure powder ½ cup
Coconut milk banana smoothie
It is the healthiest option for weight gain if you want your body to feel healthy and active also.
Ingredients:
- Coconut milk 1 cup
- 1 tbsp oats
- Bananas or mangoes 2
- Cream 2-3 tablespoons.
- Vanilla protein powder 1 scoop
- Almonds and walnuts
- Flaxseeds/chia seeds
- Dates 2-3
This smoothie will help you with weight gain very quickly and that too in a healthy way.
Fruit smoothie with egg whites
Eggs are an excellent source of weight gain as they provide the protein required to gain muscle mass. This smoothie is high in protein content along with antioxidants and vitamins.
Ingredients
- 50-gram frozen berries
- 50-gram orange
- 50-gram strawberries
- 1 small avocado
- 2 egg whites
- Milk 1 cup
So, people who are seeking weight gain advice need to give a read to this article. Weight gain shakes act as excellent meal replacers and are loaded with antioxidants, vitamins, and minerals for a healthy body.
