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“To eat is a necessity, but to eat intelligently is an art.” – La Rochefoucauld
Gaining healthy weight is quite a task, difficult than how it looks. You may have been eating quite a lot, but will never get happy with the results. Eating more food is not the solution, certain factors play a major role in a healthy weight gain journey such as excellent nutrition, eating the right balanced foods, right mass gainer and proper exercise routine.
Try these foods for healthy and more effective weight gain:
1. Milk
Milk has been used for centuries because of its health benefits. It is the best source of calcium and gives you a good balance of proteins, fats, carbs, minerals, and vitamins. Adding milk to your diet means getting the essential protein, i.e. casein and whey protein. According to the studies, consuming milk with the casein and whey protein may cause greater mass gain as compared to the other protein sources. Take one or two glass as a snack with a meal. If you are training, have it before and after a workout.
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2. Nut Butters and Nuts
When it comes to gaining weight, nut butter and nuts are the perfect choices. One small handful of walnuts contains 4 grams of protein, 2 grams of fiber and 18 grams of healthy fat, almonds contains 6 grams of protein and 14 grams of healthy fats, and in peanuts, you get 7 grams of protein, 2 grams of fiber and 15 grams of healthy fat. Since they are rich in calories, just two handfuls of peanuts or any nuts of your choice as a snack or with a meal can add hundreds of calories. Nut butter like almond butter and peanut butter can be added to a variety of snacks such as fruits, smoothies and much more. Make sure you avoid nut butter with sugar/ sweeteners, hydrogenated oils, palm oil or any artificial ingredients.
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3. Protein Smoothies
Smoothies are one of the easiest and tasty solutions but drinking homemade protein smoothies can be a very nutritious and healthy way to gain weight. Making your own protein smoothies gives you control over the nutrient content and flavor.
You can try chocolate banana nut shake; use 2 cups milk or almond milk, 1 scoop of chocolate whey protein, 1 banana and 1 tsp of peanut or any other nut butter. Or vanilla berry shake, caramel apple shake, vanilla blueberry shake to name a few.
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4. Potato and Starches
Adding potatoes and other starchy foods in your diet are one the easiest and cost-effective ways to add extra calories to your diet. Some of the healthy sources of starchy foods (carbs) are oats, corn, quinoa, squash, buckwheat, potatoes and sweet potatoes, winter root vegetables, beans, and legumes. These foods help you gain weight, nourish your gut bacteria and also enhance your muscle glycogen stores. Glycogen is the primary fuel source for athletes.
5. Supplements
Certain bodybuilding supplements that are high in calories and healthy carbs can get you the desired muscle mass, without the overload of junk calories. Mass Gainer and Weight Gainer specifically are formulated keeping in mind those athletes are looking for a healthy bulk. Both of these supplements are nutrient dense and have been the main source of weight gaining for bodybuilders and athletes for years. Mass gainers and whey protein supplements can be useful to gain weight when combined with training. When buying Mass Gainer products online, choose the trusted online nutritional supplements supplier like HealthKart. (See also: How Supplements Are Important To Build You Muscular)
If you think whey protein is unnatural or unhealthy, then it is not the case. Whey protein is a complete protein made up of dairy and contains all 9 essential amino acids.
Gaining weight is all about consuming more calories than you need. Exercise or weight lifting is also important to avoid adding fat to your body.
About The Author:
I am Vaibhav, a Delhi Based Lifestyle & Fitness Blogger, Writes about anything and everything under the sun, compulsive dreamer, movie buff and eternal optimist. The Rule of my Life is: Accept Everything, Expect Nothing and you will never be disappointed.
