Let us know about Oats for weight gain. If your weight is less than the average and you are worried about this, then there is nothing to worry about. You need to improve your diet. By adding a little weight, you can not only get a curvy body but can also look good in clothes. Talking about improving diet, you can opt for easy options like oats. Oats is such a food which is very beneficial for health. Eating this has a good effect on health. By consuming oats, you get plenty of minerals, antioxidants, vitamins and fiber. They are rich in manganese and zinc and also contain iron and B vitamins.
Consuming oats not only helps in gaining weight but also improves memory and concentration. Apart from this, it also lowers the level of bad cholesterol and diabetes.
The effect of oats on body weight depends on the method by which you prepare it. Oats prepared using high-calorie ingredients like chocolate chips and peanut butter help in weight gain. On the other hand, oats made without oil and sugar help in weight loss.
eating oats for weight gain
Whether it is milk based oats recipe or masala oats recipe, oats help in reducing unwanted appetite while helping you in gaining weight. According to experts, 100 grams of oats contain about 400 calories, 10 grams of fiber and about 17 grams of protein. So it can be eaten not only to increase weight but also to increase muscles. To gain weight, you need to take oats with creamy curd and full cream milk.
Oats porridge can help you gain weight while providing many health benefits. You can choose rolled oats, steel-cut oats or unflavored instant oatmeal for healthy weight gain.
types of oats
When we go to the supermarket, we find different types of oats. But do you know which are the best oats for weight gain? If you don’t know, you will know now!
Types of Oats: Generally three types of oats are easily available in the market. Oat flakes or oatmeal (fine and coarse), oat bran and oat flour.
Oats Porridge : It is a type of oats which retains all the nutrients and fiber without loss. Oats are simply pressed to make this porridge. They can be found in thin or thick flakes after pressing, but this does not change their nutritional value. These are considered best for weight gain.
Oat flour: Oatmeal is made by removing the husks and grinding the grains. This is the reason why it contains less amount of fiber than other versions as the highest fiber content is in its peel. However, it still has nutritional properties in the form of proteins, micronutrients etc. which are more than the nutrients found in any grain. In addition, it is great for dishes because it does not have a distinct flavor and its taste goes unnoticed when added to a dish.
Oat bran : Oat bran is obtained from the husk and is therefore very rich in dietary fiber. It is slightly less in nutritional elements. But it’s an excellent meal nonetheless. It’s also great for making recipes and cocktails because its flavor doesn’t go unnoticed. You’ll also find a variety of flavored oats in supermarkets these days.
How Much Oats Should You Eat to Gain Weight?
A normal person should consume an average of 3 tablespoons of oats during a meal. This is approximately equal to 30 grams. If you want to gain weight, then this quantity will be more. To gain weight, about 60 grams of oats should be taken per serving. It can be taken in breakfast or as the last meal of the day.
How to use oats for weight gain?
Mixing oatmeal with high-calorie foods like full cream milk, cottage cheese, dried fruits, nut butters, etc. can lead to weight gain. If protein is also added to it, it can help in increasing and strengthening the muscles. The amino acids present in protein help in building new muscles. So when it comes to building muscle, oats are a healthy option.
Oats popular recipe for weight gain
If you want to gain weight by eating oats, then here we are going to suggest some delicious recipes that will diversify your diet and bring the goodness of oats to you.
1. Oats Pudding: To make it you will need
1 cup full cream milk
about 3 tbsp oats
3 tbsp curd
For toppings, you can go for nuts, blueberries, bananas, raisins, almonds, or peanut butter.
Firstly, mix oats with milk and curd. Top it off with fruits, dried fruits, and nuts like walnuts, almonds, and raisins to include healthy, high-calorie ingredients while limiting sugar intake. It helps in burning extra calories while providing innumerable health benefits. You can have this oatmeal recipe for breakfast or post workout.
By consuming it, your weight can increase.
2. Oats Shake
If you are fond of shakes then gaining weight becomes even easier. Take one glass of full cream milk, one banana, 75-100 grams of oats and whey protein powder. Prepare a smoothie by mixing all this. It can be had as a snack or can be taken along while on the go.
3. Masala Oats
Masala oats can also be a great and tangy option for weight gain. Masala oats are known to be good for weight gain and the method of preparation decides how much benefit you can get from it. Here is a Masala Oats recipe that helps you put on weight.
To make Masala Oats you will need
• One medium sized onion
• a carrot
• a tomato
• Half cup peeled green peas
• Water (2 cups)
• Green chili as per taste
Coriander leaves as per taste
• Half teaspoon cumin
• Also everyday spices
Method to make Masala Oats-
• Heat mustard or refined oil in a pan and then add cumin seeds.
• Now add finely chopped onions and green chillies and fry.
• Then add finely chopped tomatoes, a little turmeric powder, a pinch of garam masala and carrots. Then fry this whole mixture well.
After roasting add a cup of water and let it boil.
• Cover the carrots with a lid to cook them well on low heat.
• After cooking, add oats, green peas and salt to it.
• Now add spices as per taste and sprinkle some chopped coriander leaves.
Masala oats are ready. Serve them hot.
You can have these masala oatya for breakfast or as a post workout meal.
Effective tips to make oats for weight gain
1. Adding calorie-rich toppings to a dish can help you gain weight fast. Some popular options for high-calorie toppings can include walnuts, almonds, flaxseeds, natural peanut butter, and dried fruits.
, You can use honey, maple syrup, or dates as natural sweeteners.
, Mix nuts into oatmeal for protein. You can add protein powder to your shakes or smoothies or any recipe to increase your daily protein intake. Nut butters can also be a good option.