If you want to gain weight but want to increase calories in a healthy way without resorting to junk food, then oats are not less than a superfood for you. Especially rolled oats, these are not only the treasure of fiber and vitamins, but minerals like protein and zinc in it can accelerate your muscles growth and weight gain.
Oats are the best for those who want to increase weight as well as energy levels and digestion better. In this guide, we will know how to eat oats to increase weight, how much to eat and at what time it will be most beneficial.
Oats are a nutritious whole grain with plenty of antioxidants, fiber, iron, zinc, manganese and vitamin B. It not only increases memory and focus, but also controls bad cholesterol and sugar levels. Especially rolled oats, which are rolled into steam and rolls, provide more nutrition than instant oats.
You get from a cup (78 grams) rolled oats:
Calorie: 303
Protein: 13 grams
Carbohydrate: 51 grams
Fat: 5 grams
These nutrients help in giving energy to the body, repairing muscles and growth.
Oats keep the stomach full for a long time, so that there is no hunger again and again.
The protein muscles present in these help in recovery and growth.
Oats are helpful in improving metabolism.
They increase satisfaction and protect them from overwriting.
Keep blood sugar under control throughout the day.
To increase weight, you should take oats with milk or curd. In this, you can consume high-calorie items like peanut butter, dry fruits, chocolate chips or banana. This will increase your calorie intake and the body will also get energy.
Conference-50 grams oats + 300 ml milk + 1 banana + 1 table spoon peanut butter = about 500+ calories
30 grams oats: 196 calories
1 banana: 135 calories
Half a cup raisins: 109 calories
Nuts/seeds/fruit: 105 calories
Tip: If you take 200–500 extra calories daily, then there will be a good difference in weight in a week.
Start with 30 grams of oats initially to gain weight. Gradually take it to 60 grams. It is best to take it in breakfast or dinner. If you want, you can also include it as smoothie, granola bar or oat pancake.
Oats contain slow digested carbohydrates, which give the body energy for a long time. This is the reason why bodybuilders and fitness lover include it in pre -workouts and post workout miles.
If you want to gain weight in a healthy and durable way, it is a sensible step to include oats in your daily diet. Oats will not only make you fit by the right quantity, correct topping and regular intake, but will also complete your muscles building and weight gain gols rapidly.
