Homemade Weight Gain Shakes for Beginners
Gaining weight can be a challenge, especially for beginners who struggle to consume enough calories. Often, appetite can be a limiting factor, making it difficult to achieve a calorie surplus through solid foods alone. In this blog post, we will explore three easy-to-make homemade weight gain shakes that can help you achieve your weight gain goals without relying on supplements. These shakes are not only delicious but also easy to digest, making them perfect for anyone looking to enhance their calorie intake.
Understanding Caloric Needs
Before diving into the recipes, it’s crucial to understand your basic caloric requirements. For individuals looking to gain weight, a common recommendation is to consume around 35 calories per kilogram of body weight each day. For example, if you weigh 60 kg, your basic daily caloric requirement would be:
60 kg x 35 calories = 2100 calories
This means to gain weight, you should aim for a surplus of 500 to 700 calories daily. The shakes we will discuss will provide around 600-700 calories each, making it easier to reach that surplus without feeling overly full from solid foods.
High-Calorie Mango Smoothie
The first recipe is for a High-Calorie Mango Smoothie. This shake is not only easy to prepare but also packed with flavor. Here’s what you’ll need:
- 1 ripe mango
- 20 grams of figs
- 20 grams of almonds
- 20 grams of cashews
- 50 grams of dates
- 5 grams of pumpkin seeds
- 200 grams of yogurt
To start, soak the cashews, dates, figs, and almonds in water for 3-4 hours. This will make them easier to digest. Then, add the soaked ingredients, yogurt, and mango to a blender. For a refreshing touch, add some ice cubes. Blend everything until smooth. Once done, pour the smoothie into a glass and garnish with pumpkin seeds on top.
This smoothie provides approximately 650 calories and is an excellent option for those who may have difficulty digesting milk, as it is made with yogurt. Plus, it’s delicious, making it easy to consume.
Chana Peanut Shake
Next up is the Chana Peanut Shake, a nutritious option that combines various sources of protein and healthy fats. The ingredients needed are:
- 1 medium banana
- 20 grams of walnuts
- 35 grams of peanuts (unsalted)
- 35 grams of roasted chickpeas
- 50 grams of dates
For this shake, blend the peanuts and roasted chickpeas together for an excellent source of protein and fiber. Add the banana, walnuts, and dates for sweetness, along with some ice and a splash of water. Blend until smooth.
This shake is also approximately 640 calories and is a fantastic option for those looking to gain weight naturally. Regular consumption can significantly aid in your weight gain journey.
Oats Chikoo Shake
The final recipe we’ll explore is the Oats Chikoo Shake, which is not only tasty but also packed with nutrients. The ingredients you’ll need are:
- 1 chikoo (sapodilla), about 50 grams
- 16 grams of peanut butter
- 50 grams of oats
- 20 grams of almonds
- 5 grams of sugar (1 teaspoon)
- 5 grams of flax seeds (1 tablespoon)
- 200 ml of milk
To make this shake, add the oats, flax seeds, chikoo, peanut butter, sugar, and milk to a blender. Blend until smooth and creamy. This shake will provide around 640 calories.
Tips for Effective Weight Gain
While these shakes are great for adding calories to your diet, it’s essential to remember a few things:
- Start with a smaller calorie surplus and gradually increase it to avoid overwhelming your body.
- Ensure that you are also meeting your basic caloric needs through solid foods.
- Consistency is key; consume these shakes regularly to see results over time.
By incorporating these delicious shakes into your diet, you can easily increase your caloric intake and support your weight gain journey. Remember, gaining weight is a gradual process, and patience is essential.
Final Thoughts
We hope you find these homemade weight gain shakes beneficial in your journey towards achieving your weight goals. Each shake is made with natural ingredients that are easily available, making them convenient to prepare. Enjoy experimenting with these recipes, and don’t forget to share your favorite shake in the comments below!
Thank you for reading, and best of luck on your weight gain journey!