What to eat to gain weight in a healthy way

Unlike losing weight, weight gain is a more rigorous process. What to eat to gain weight in a healthy way is a write up for streamlining your journey to healthy weight gain. Purely fat rich diet for gaining weight is a myth. And it may end up with diseases and lethargy. It is therefore very important to focus on every nutrient and eat wisely.

Weight gain is as tough and weight loss if followed without caution. Thus the below points will help you understand what to eat to gain weight in a healthy way.

• Add more calories and healthy fats to your diet: this can be done by the below foods.

1- Protein based smoothies with chocolate powder:

Smoothies are power packed foods that help boost your energy levels. They are taken by athletes and fitness freaks. The kind of ingredients added makes it specific for weight gain or weight loss. Some smoothies for weight gain are:

• Banana + whole milk+ whey chocolate powder
• Strawberry+ whole milk + pecan
• Chocolate+ whole milk+ hazelnut
• Vanilla +peanut butter +whole milk
• Apple+ whole milk+ ice cream

{Also read: foods to help weight gain]

2- Substitute fat free milk and dairy with whole milk:

Consume plenty of dairy products as they not only add proteins, but also add calcium to the body.

Peanut butter and other nut butter:

Nuts are a great source of protein and their butters are a healthy dietary fat if taken in controlled quantity. They can be added on toast or with any fruit recipe.

3- Potato:

Potato is rich in starch and can be taken in hash brown or meshed potato with sweet cream. It is an ideal breakfast and if taken in adequate quantity it can add to fitness and weight.

4- White rice:

White rice is a great source of carbohydrate and if taken with other fiber increases the healthy diet pattern for weight gain.

5- Salmon and red meat:

They are rich in fats and if carefully taken, add to the balanced weight gain regime.

• Eat more meals in a day: Remember more meals doesn’t mean over loaded meals. Just take small portions of calorie rich foods 5-7 times a day. Take full courses like starter, meal and desert. Try to have a healthy balance with fruits and vegetables in addition to whole grains. Add more snacks than complete meals.
• Eat healthy fats: Polyunsaturated and monounsaturated fats are considered good fats. Rich sources are leafy vegetables, avocado, nuts and flax seed. Add more egg yolks to your food.
• Add more taste to your food so you will consume more
• Quit smoking
• Use butter or oil for foods. Butter adds the necessary fats to the diet and if controlled, it can benefit weight gain process
• Drink sports drinks, which will provide more energy. Sports drinks like Gatorade and PowerAde add further to boost up calories and provide instant energy.
• Take proper rest and sleep at least 8 hours a day. The more you sleep the more you will be stress-free and healthy. For any diet be it weight loss or weight gain, the efficiency depends on no stress and peaceful methodical approach
• Concentrate on weight gain exercises: Weight gain exercises under coach supervision are effective and healthy.
• Twisting crunches
• Leg curls
• Seated dumbbell press
• Triceps push down
• Arm curls
• Shoulder shrug
• Pull ups
• Abs roller

Take weight gain massage:

Lots of masseurs are trained for specific massages for weight gain. Healthy oils must be used for the massage and consume plentiful fluids specially juices

• Yoga for weight gain:

Specific kinds of yoga are there for weight loss. Yoga normally increases appetite.

• Pawanmuktasana helps to release any complication related to your stomach and increase your appetite.
• Vajrasana helps to add more muscles.
• Sarvangasana helps in balancing the weight
• Keep a food chart: Start recording your daily doses and based on the foods you take make a routine.
• Weigh yourself regularly
• Keep checking your daily calorie intake and gradually increase the number of calories. Do not speed up the calories instantly it may cause health hazards.

Precautions:

The above write up on what to eat to gain weight a healthy way is just a reference. Consult your dietician for any details regarding your body type.

Minu Manisha