While losing weight remains to be the most famous routine and notion people look up to, there are certain people that want to gain weight the healthy way, due to problems like Anorexia. Sometimes being underweight could be due to family genetics and sometimes because of our own food habits.
Yes, it is good to stay fit and healthy but not at the cost of our own health and well-being. But at the same time, putting on several pounds at the same time is not healthy nor is it healthy to do so in a short period of time. Therefore, we should always follow a certain regime on how to gain weight the healthy way.
The best way to do so is to watch what you eat and to know if you’re eating it the right way. Make sure that you eat more calories than you can burn on an average basis. You can always use a calorie counter to count the number of calories present in each of the meals you consume.
Munchies To Eat To Gain Weight The Healthy Way
1. Eat A Lot Of Protein
A healthy weight gain plan requires protein foods. A good intake of proteins ensures that there are enough calories in your body, most often more than what your body could burn. Foods that include a good amount of protein are meat, eggs, fish, dairy products, etc.
2. Carbs And Fat
To gain weight the healthy way, make sure that there is plenty of carbs and fat in your meals and make it a point to have your three meals a day while including a carb and fat rich diet.
3. Energy-Dense Foods
These also include sauces, spices, and condiments. These foods too, being highly nutritive add those few pounds to your body. These foods also include nuts, dried fruits, high-fat dairy, fats and oils, grains, meat, tubers. They give you the feeling of being full when you are in reality only halfway through. Therefore, mixing them up with sauces, spices or condiments makes you feel less full, thereby helping you eat more. Chocolate, avocado, peanut butter, coconut milk, etc., are also among these foods.
4. Don’t Drink Water
Yes, it is a good habit to take in as much water as possible, but not right before you start your meal. Drinking water just before eating makes you feel full already, thereby making you eat less. So make it a point to drink water after you have had your meal, while also reducing water intake while eating.
5. Milk Shakes
Fruits contain in them a lot of proteins. Adding these proteins with a little amount of fat, that is sugar and milk could help you gain a good amount of pounds in the healthiest way.
6. Lean Red Meat
You may think that all red meat is the same, but no it isn’t. Red meat is cut differently for different items. I suggest the fatty cuts which are the healthiest and most helpful for the present situation since these contain the highest amount of protein and carbs that are required. Also, rib-eye, t-bone and beef tenderloin can be eaten to help gain weight the healthy way.
7. Whole Fat Milk
While milk is in itself rich in protein and fat, whole milk is a whole different level of it, containing way more of proteins and fat. Using this as a substitute to skim milk, wherever you use it, would make all the difference in the healthiest way possible.
8. Whole Wheat Bread
We are all accustomed to eating white bread so much that we don’t even care to look at wheat bread when all the secret that is there, lies in it. White bread is obtained when all the nutrients have been stripped out of the wheat to make it white. Whereas in the case of wheat bread, there are all the nutrients and proteins that you require. So the next time you want bread, you know where to look.
9. Vegetable Oils
All the vegetable oils, from extra virgin olive oil to sunflower oil, coconut oil, and peanut oil are all rich in calories. Oils are always safe to cook at higher temperatures in place of butter, which burns. Therefore, next time you want to fry something or do just anything at all that requires butter, just replace it with vegetable oil.
Who doesn’t love cheese? We all love it! It tastes so delicious when put on our tongue, making us crave for more. Well, this is probably why cheese is added to almost any item that we consume on a daily basis. This works as a huge boon for all the people who want to gain weight since there is no denying that while cheese tastes utterly good, it is also rich in fat which makes it a perfect item to add to your diet list to gain weight.
Mmm, the moment my mother says that she’s cooking potato today, my mind dances with joy. Potato is my favorite vegetable since it has a certain edge to its flavor that goes with just about anything, be it mashed potatoes with meat, or baked potato chips or rice and a potato cry. Also, at the same time, it is rich in proteins and fiber which makes it the optimum choice to gain those pounds in your body. Also, it is rich in vitamin C, a bonus point for including in your diet without second thoughts.
Well, these are something that we just cannot avoid in our daily intake, can we? Eggs are something that has the ability to make almost any dish passable and in some cases, extraordinary. They have a wide range of usage, from boiled to fried, to poached to deviled, seasoned or in a salad, the list is just endless. These very eggs as we know, are protein high along with having a little amount of cholesterol (just the right amount) and also vitamins A, D, E which can easily help you gain weight when you consume them wholly.
I know that many out there shy away from eating oats because frankly…they aren’t as yummy as everything else around it! But as my mother says, almost anything that is good for us tastes horrible. Oats in a similar manner are really good for those looking to gain weight the healthy way. It has a high nutritive value and is also very rich in fiber which is just what your body wants.
14. Brown Rice
Not many out there consume a lot of rice when compared to other food items and even when they do, they consume white rice. The condition that applies to white bread applies in the same manner here too for white rice. As the rice is made white, it is stripped of all its proteins, making it devoid of any. Whereas brown rice makes it possible for all the proteins and carbohydrates present in the granules to enter your body.
There are an equal number of vegetarians out there in this world in comparison to non-vegetarians. For all the vegetarians out there who have always been wondering how to put on weight without having to indulge in eating meat, here is the solution to all your questions. Beans contain in them the proteins that any meat contains, making it the best item for when you’re looking to gain weight the healthy way.
- Always consult with your doctor before trying anything new.
- While consuming protein-rich food, it is always advisable to be careful to consume only the required amount and not too much since taking in more than what it necessary also leads to health issues.
- Drinking water is essential for our health, make sure you continue to do so. Make sure that you drink at least 8 glasses of water for the day.
- Do not suddenly stop exercising to gain weight. You can gradually reduce your exercise plan but, make sure you do not become lazy and lethargic.
Also Read: The Truth On Fish Oil Supplements Revealed!
Weight Gaining Supplements That You Can Try
If you’re desperate to gain weight quick and build some muscle, then try these three weight gaining supplements!
1. Dymatize Super Mass Gainer – Chocolate
2. Optimum Nutrition Pro Gainer – Double Chocolate
3. BSN True Mass 1200 – Strawberry Milkshake