A very alarming issue these days that needs to be addressed is underweight individuals whose lives are at risk due to many deficiencies in their bodies. The body needs a constant supply of all the essential nutrients to maintain the growth and metabolism of the body along with maintaining health. The essential nutrients include carbohydrates, proteins, fats, vitamins and minerals. These all need to be supplemented through diet If deficient in the body. If not treated at earliest, they may cause certain issues like:
A person who is underweight is likely to experience health issues, including:
- Compromised immune system
- Osteoporosis and weak bones
- Infertility and reproductive issues
- Delayed growth
- Surgical complications and delayed wound healing
- Malnutrition
Weight gain can prove to be a real struggle, certain foods must be incorporated into daily diet to increase the caloric intake per day. Extra calories in the form of shakes and smoothies must be provided in between meals to ensure weight gain. The foods that guarantee weight gain when given with diet are the following:
- Milk and milk products
- Oatmeal and cereals
- Peanut butter
- Honey
- Brown sugar
- Egg whites
- Ensure supplement powder
- Nuts and dried fruits
- Protein supplements and powders
- Dark chocolate
- Fats and nut oils
- Seeds and seed oils
- Cheese
These foods therefore may be incorporated in various forms like snack bars, desserts, shakes and smoothies. The point to be noted here is that liquid calories may do wonders when it comes to weight gain. They have direct action on your blood and body thus causing rapid weight gain. The weight gain is directly linked to increased caloric intake. Extra calories like something around 500 or 550 calories per day are recommended to gain 1 to 2 kilograms per week.
HEALTHY WEIGHT GAIN SHAKES AND SMOOTHIES
Now let us discuss some delicious yet high-calorie and healthy shake ideas to help you gain your ideal weight.
Chocolate oatmeal shake
A chocolate oatmeal smoothie may serve as a good option for a morning meal as it will provide you with a burst of nutrients needed to function throughout the day as also a little caffeine to wake you up all active.
It may be prepared simply by adding these ingredients and blending them all in the blender.
Ingredients:
- Unsweetened cocoa powder 1 tablespoon
- Roasted oats ¼ cup
- Milk 1 cup
- Flaxseeds 1 teaspoon (optional)
- Ice
- Water 1 cup
Health benefits:
The cocoa is loaded with a boost of antioxidants, flavonoids, and minerals like calcium and zinc. It also helps boost serotonin levels which are a mood booster for the day.
Plus, the flaxseeds added will give you high amounts of omega-3 fatty acids and phytoestrogens that provide a number of health benefits like improving glycemic control and cholesterol levels in the blood.
Strawberry vanilla shake:
Strawberry shake will help you gain weight due to the addition of Ensure vanilla powder which provides extra calories and strength throughout the day when taken in between the meals and pre-workout.
Ingredients:
- Frozen strawberries ½ cup
- Ensure powder 1 scoop
- Honey 1-2 tablespoons
- Water 1 cup
Mix all the ingredients and blend them well to make a perfect shake of your desired consistency and sweetness.
Health benefits:
Strawberries are a rich source of vitamin C, iron, potassium, folic acid, magnesium, and fiber. They provide a large number of fibers increase the intestinal transit time and reduce bloating. It provided around 320 kcal.
Strawberry cocktail smoothie
The cocktail smoothie is loaded with different fruits containing vital nutrients and fibers that will help you feel full for longer periods and burst of energy for daily chores.
Ingredients:
- Frozen strawberries ½ cup
- Fruit cocktail ½ cup
- Cocktail syrup 2 tablespoon
- Yogurt ¼ cup
- Chia seeds 1 tablespoon optional
Health benefits:
Fruit cocktails having a number of yellow oranges, and red-colored fruits will provide larger amounts of beta carotene and polyphenols, flavonoids, and phytochemicals.
Strawberries having fiber will improve digestion.
Chia seeds loaded with antioxidants and omega 3 and 6 fatty acids and a large amount of soluble fibers will give essential health benefits.
Banana oatmeal shake
Bananas is known to benefit health weight gain along with oatmeal providing prebiotics and essential fatty acids that will do wonders in your weight gain journey.
Ingredients:
- Bananas 2
- Oats ¼ cup
- Milk 1 cup
- Flaxseeds 1 teaspoon
- Chocolate syrup to sprinkle
- Honey 1 tablespoon
Blend all the ingredients well and serve chilled.
Health benefits:
It provides around 450 calories due to the presence of energy-dense foods that also provide you with required omega-3 fatty acids, vitamins, minerals, and flavonoids.
Oreo cream vanilla shake:
The cream is energy-dense and contains essential fatty acids and also considerable quantities of fats required for proper growth and metabolism and essential processes that require fats. This shake will provide a burst of nutrients along with the favorite Oreo flavor.
Ingredients:
- Oreo cookies 5-6
- Cream ¼ cup
- Chocolate syrup
- Full-fat milk 1 cup
Blend all the ingredients well and consume chilled in the mid-morning snack. It will help you ensure a good number of calories.
Chocolate whey protein shake:
Dark Chocolate being a rich source of antioxidants will provide you with essential health benefits. This shake will help you gain significant weight.
Ingredients:
- Dark chocolate 50 grams
- Whey protein 1 scoop
- Dairy cream ¾ cup
- Full-fat milk 1 cup
- Vanilla Ensure powder ½ cup
Health benefits:
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.
Chocolate banana smoothie
Blend in all these ingredients and serve chilled
Health benefits:
Peanut butter rich source of proteins and essential amino acids and milk and yogurt provide good amounts of probiotics with banana adding to the calories and vitamins, this shake provides complete nutrition for body functioning. ½
Coffee cream shake:
Coffee is a natural source of caffeine to boost your energy and metabolism. It helps your brain get alert in the morning and helps you function properly.
Ingredients:
- Coffee 2 tablespoons
- Sugar 1 tablespoon or as per taste
- Milk 1/2 cup
- Cream ¼ cup
- Ensure Vanilla powder 1 scoop
Health benefits:
The coffee present in the shake provides essential health benefits like lowering depression, boosting energy levels, protection against liver diseases, and increasing and decreasing weight depending upon the form in which it is consumed. It also may prove beneficial for the management of diabetes type 2.
Turmeric Vanilla Smoothie
Organically produces a natural anti-inflammatory drink that proves to be the best remedy for pain, inflammation, diabetes, and most importantly weight gain.
Ingredients:
- Milk 1 cup
- Vanilla 1 scoop
- Turmeric 1 teaspoon
- Rolled oats ½ cup
Health benefits:
Turmeric being famous for its proven anti-inflammatory properties and antioxidant activities will do wonders in your body when consumed with other foods in the form of smoothie. Additional benefits like prebiotic activity come from the oats. It proves to be a complete meal that provides all essential health benefits.
Cinnamon banana shake:
The healthiest and organically prepared cinnamon banana shake recipe is up for you to help you gain the desired weight and look perfect.
Ingredients:
- Two bananas
- Cinnamon powder 1 teaspoon
- 1 cup of milk
- 2-3 tablespoons full-fat cream
- Chocolate syrup to drizzle
Blend all the ingredients in a blender drizzle with chocolate syrup on top and serve chilled.
Health benefits:
The antioxidant and anti-inflammatory properties will help your body get stronger than ever along with extra calories provided by the cream. This will lead to a good number of kilograms gain.
Antioxidant berry smoothie:
Different varieties of berries with mango and full cream provide you with such a creamy texture in a smoothie that will make you fall in love with this yummiest treat.
Ingredients:
- Mango 1
- Blueberries or cherries 1 cup
- Apple 1
- Full-fat cream 2-3 tablespoons
- Chia seeds 1 teaspoons
- Honey 1 teaspoon
- Yogurt 1 cup
Health benefits:
The richest of all in terms of nutrients, here comes the antioxidant berry smoothie, which contains a burst of nutrients all in one glass. Omega 3 fatty acids, flavonoids, iron, magnesium, and probiotics are present in handful amounts.
Dreamy green smoothie:
A very dreamy combination where a splash of spinach will help you get loads of nutrients in your smoothie and of course the required weight gain too.
Ingredients:
- Milk 1 cup
- Banana 1
- Honey 1 teaspoon
- Spinach 1-2 leaves
- Cream 2 3 tablespoon
Health benefits:
As we are aware of the benefits of spinach like curbing appetite, being a superfood in terms of antioxidants and rich in minerals, improving hydration, and keeping eyes and immune system healthy. So healthy weight gain is assisted by mindful nutrition.
Coconut milk banana smoothie
This healthy smoothie loaded with nutty treats along with fruits and full-fat cream will do wonders for your healthy weight gain.
Ingredients:
- Coconut milk 1 cup
- Bananas or mangoes 2
- Cream 2-3 tablespoons
- Vanilla protein powder 1 scoop
- Almonds and walnuts
Health benefits:
The nuts contain all the essential nutrients like omega 3 fatty acids in nuts, extra calories by full-fat cream and protein powder will help you gain weight in a very healthy way as all the ingredients are organically prepared.
Notes to take
Hence, to gain a healthy weight with time, you simply need to add calories to your diet. To gain 1-2 pounds per week is healthy which can easily be achieved by adding 500 kilocalories to your daily diet. These shakes will help you gain weight in a healthy and best way as all you need are some ingredients that are purely organic and just give them a blend to make the yummiest and healthiest treats for you! You can either replace a meal with them or you may snack on them. They can be the best options for breakfast or evening meals. They all provide you with tons of nutrients that are essential to your body’s metabolism and muscle growth. You will be able to gain healthy weight along with lean muscle building. Enjoy them and stay healthy!
