Just like losing weight can be an arduous task for many people, gaining weight can be challenging for many others. Whether you just want to add some more weight or build muscles, it will require hard work and sticking to a healthy diet. Of course, consuming a diet consisting of unhealthy junk food clubbed with an inactive lifestyle can help gain weight but this method invites a lot of health issues that can make life difficult in the long run. So the idea is to find out healthy ways by which you can put on some extra weight. Your lifestyle should consist of regular exercise along with the intake of a balanced diet comprising of proteins, carbohydrates, healthy fat etc in the right amount. This article takes you through the different approaches of gaining weight in a healthy way. If you are looking for how to gain weight fast, possibly you are on wrong page. Gaining weight fast is unnatural. If you are looking for how to gain healthy weight, then we shall be glad to assist you. We shall guide you with healthy foods to gain weight.
Increase your calorie intake
First of all determine the how many calories that you consume each day. Slowly increase your calorie intake by adding health foods to your diet for healthy weight gain. You can increase the calorie intake by about 500 calories every day. This will help you achieve a healthy weight.
Make sure to consume a balanced diet
In order to ensure a healthy weight gain, it is important that you consume a healthy and balanced diet, which includes protein, carbohydrates and healthy fats. Instead of filling your appetite with junk food and empty calories, consider eating nutritious and healthy weight gain foods like carbohydrate – brown rice, whole wheat etc, healthy fats such as olive oil and canola oil, and high protein meats, which can help build muscle. This helps in increasing the calories intake as well as in giving your body proper nourishment. Below are some weight gain tips.
Your food should be nutrient dense
Although increasing your calorie intake is the key in gaining weight, it is vital that the food you eat is rich in nutrients as well. Choose foods that are high not just in calories but also in vitamins, minerals, and other essential nutrients.
Snack frequently or eat mini meals
Another way to increase your calorie intake is to eat mini meals throughout the day instead of taking large portions of food. Try to eat five or six times a day and make sure that each meal consists of the right amount of protein, carbohydrates, fats, vegetables and fruits.
Increase your muscle mass
Adding the right amount of calories and protein together with proper strength training can help you increase your muscle strength. The best way to give your muscles post-workout energy is to snack on snacks rich in protein such as a protein shake, low fat chocolate milk or high protein energy bars.
Avoid skipping meals
Your body requires a continuous supply of energy for its various activities. When you skip meals, your body is deprived of the fuel it needs for performing its functions. This results in a loss of muscle mass. So the ideal way to prevent this from happening is to make sure that you eat regularly at the right time.
Satiate your appetite with healthy drinks
Although liquid foods may not be as filling as solid food, they help your body get adequate nutrition without stuffing you up and making you feel bloated. Drinks such as smoothies, fresh fruit juice, and milk are some of the best choices for healthy weight gain diet.
Avoid fast weight gain supplements
Weight gain pills and other mass gain products lure you with ways to gain weight fast. But they come with various side effects to your body. Avoid them. Fastest way to gain weight may not be the best way to gain weight.
Exercise or Workout
A weight gain diet plan is incomplete without an exercise or workout plan. You would want mass being added in right areas and right proportion. A workout helps tone your body. It would help maintain bone and muscle anatomy for a healthy body. Again best way to gain weight may not be the easiest way to gain weight! Phrase no pain, no gain is true with respect to gaining weight as well. Try out yoga for weight gain.
Foods that help you gain healthy weight
According to nutrition experts, the best way to gain healthy weight is to eat natural and whole foods while at the same time closely watching your caloric intake. Given below are some of weight gaining foods, which when eaten the right way can help you achieve your weight gain goals in a healthy manner:
Lean beef – Lean beef is loaded with nutrients that promote the growth of muscles. It provides your body with essential nutrients such as vitamins, minerals and amino acids. Additionally it is rich in high quality protein that helps in building and maintaining muscle mass.
Peanut butter – Eating peanut butter is a great way to put on some pounds. In addition to protein and fat, it is packed with nutrients like vitamin E, vitamin B3, folate and magnesium, making it a wonderful choice for people trying to gain weight the healthy way.
Eggs – Eggs are packed with protein, vitamins A, D and E and other nutrients that are essential for building muscles. They are a wonderful source of calories and so eating them can help you gain weight. The nutrients found in eggs not only promote weight gain but are also helpful in gaining height and in improving your overall health. [read more about benefits of eggs]
Cottage cheese – Cottage cheese is rich in casein, a slow-digesting protein suitable for maintaining muscles. It is also a great source of calcium, vitamin B12 and several other essential nutrients. Eating cottage cheese right before going to bed is a common practice among strength-training athletes and bodybuilders.
Whey protein – Whey protein contains high levels of protein which when consumed properly along with the correct workouts, can make you gain weight by increasing your muscle mass. This is the reason why whey protein is a popular supplement among bodybuilders trying to put on gain weight and muscles.
Avocado – Avocado is a highly nutritious fruit that is high in fiber, healthy monounsaturated fats, minerals like copper, magnesium, manganese and potassium, vitamins such vitamins C, E K, and B. Since they have high amount of calories, adding them to your regular diet can help you with minerals and vitamins for weight gain.
Oatmeal and milk – Oatmeal is often thought of as a food that helps in weight loss because it is low in calories. However, if you add whole milk to the oatmeal and eat it several times a day, it can be very beneficial in promoting weight gain. This is because whole milk is high in calories and consuming it along with oatmeal increases your calorie intake, which in turn can help you gain weight.
Potatoes – Potatoes have the reputation of causing weight gain and most people who are trying to lose weight tend to stay away from this starchy vegetable. Potatoes are not only rich in carbohydrates but also contain high amounts of fiber and many vitamins and minerals. Making potatoes a part of your regular diet is a great way to gain weight the healthy way.
Dry fruits – Dry fruits should be part of weight gain foods. Eating dry fruits on a regular basis can help increase your weight considerably. They provide a high amount of calories and are densely packed with nutrients that help improve your overall health.
Dates – Dates are packed with minerals and vitamins. With high nutrient and calorie content, Dates help in weight gain and are beneficial for those who suffer from over slimming problem. A handful of dates would offer you more than 250 calories combined with fibers, vitamins and minerals. Include dates in your weight gain meal plan. [read more about date health benefits]
Tropical fruits – Tropical fruits like banana, mango, papaya and pineapple are excellent for weight gain as that are packed with natural sugars. They are high in carbohydrates and additionally contain plenty of nutrients like vitamins, minerals and antioxidants. Fruits also help to increase your appetite.
Rice – Rice is one of the most popular grains used throughout the world. It is inexpensive and packed with high amount of calories. 100 grams of rice can provide you with about 130 calories. Adding a liberal amount of rice to your regular diet can help increase your daily calorie intake and thus your weight as well. Rice is also easily digestible and contains many essential nutrients that are beneficial to your health while you put on weight. [read more about black rice benefits]
Tuna – Tuna is a healthy, delicious and inexpensive food that promotes increase in weight. It is rich in very healthy protein and also contains healthy fats that are good for your body. It can be prepared easily and is highly versatile too. [read more about health benefits of tuna]
Dark chocolate – Dark chocolate, in moderation is a great way of gaining body weight. It is a wonderful mood enhancer and is loaded with antioxidants that can protect your body from the damage caused by the free radicals. Dark chocolate is a calorie rich snack. 100 grams of chocolate contains more than 500 calories. They also contain sugar and plenty of saturated fat that can help you gain weight.
Nuts – Nuts are an excellent source of calories and are considered to be one of the healthiest among the calorie rich food groups. Being high in calories, nuts are an extremely ideal food choice when it comes to increasing your weight quickly.
Soy beans – Soybeans are inexpensive, healthy and full of body benefiting nutrients. It is also a rich source of protein and calories. You can consume soybeans in the form of edamame and products like tempeh, tofu and soy protein supplements. Soy protein is considered to be a complete protein because it contains all of the amino acids that cannot be prepared by the body. It is sometimes used by bodybuilders and athletes for building muscle mass.
Weight loss is a serious condition affecting millions of people around the world. Being underweight can lead to many health problems too. Many people think that gaining weight involves indulging in whatever foods they can lay their hands on, especially junk food. But the truth is that just like weight loss, a healthy natural weight gain also requires a balanced approach. However, before embarking on a health gain program, make sure to consult your physician, who can suggest healthy changes to your lifestyle.