Though most of the people ask for the way to weight loss, some people are searching for the information how to healthily gain weight. Weight gaining is not so simple as we think. Some people have lost weight for illness, digestive problems, stress and they want to regain their healthy weight. You will have a body depending on how you eat. For both weight gaining and weight losing purposes, you should avoid junk food.
How to healthily gain weight
To have a weighty body, you should follow some food habit with extra calories. In this article, I am going to show you some useful tips to gain weight. You should follow the tips below to know how to healthily gain weight.
Eat 4-5 times a day
To supply endless energy to your body, you need to eat. Our body is like a machine. When you skip your meal, your body will not get the proper energy to run. It also affects muscle mass. So, to prevent any tissue lose, you need to eat regular meals. Take your food after every four or five hours. TO gain new tissue in the muscle, you need to maintain a proper meal.
Make a food diary
You can make one or two weeks food plans to build the eating habits and find out the places where you can add calories. But try to change your food habit gradually. You can also see some online program about food recipes.
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Do not take only one food at a time
Always try at least three foods at a time. Do not eat just a banana or a slice bread. You can add some nuts, toast with butter, banana slices, milk. If you take a wide verity of foods, it will help you to get proper nutrients that will work throughout a day.
Eat dense and healthy food
To get extra nutrition without taking a massive amount of foods, you can take the foods that contain a lot of carbohydrates, fat or protein into a small portion. You can eat dried fruits. As the example, a cup of dried grapes turns into the quarter cup raisins. But take the fruits that have no preservatives or sugar. Besides, packed snacks, rolled oats, chips of dark chocolate, almond butter, are excellent sources of nutrition.
Liquid foods do not work as the solid foods. So, when you try to gain your weight, you can add some nutrition that does not make you bloat. You can include fruit juice, organic milk, smoothies, etc. You can make smoothies with all kinds of foods such as nut, carrot, protein powder, etc.
Eat just before going bed
When we sleep, a lot of repairing, healing takes place in our body such as building muscle, lean tissue. So, eat some healthy snack before going bed at night. It ensures the fresh nutrients that work throughout the night. One best option is taking whole-grain pasta and pasta salad, vinaigrette with virgin olive oil. Besides, you can eat chopped vegetables, beans, chicken breast, organic cheese, etc.
Add extra food
Every day try to eat extra 200 calories when you begin your weight gaining activities. You can make the amount up and down depending on the result. You can notice how many calories your body needs a day. Then determine how much you add. Besides, you can add fish oil for sound health as an extra food. However, you can gradually expand the amount after seeing how the body responds.
Focus on the quality of foods
If you are trying to gain weight by taking a vast amount of food such as burgers, chips, without seeing the quality, it is not a healthy habit. Instead of these, you can take the nutrient foods such as fruits, grain foods, vegetables, protein, egg, etc.
Do not skip any meals. It is ordinary if you feel full when you start taking extra food while your weight gaining process. But do not forget anytime to take your meals. Try to bring some variety in your meals and make food at home.
Adjust exercise routine
Besides taking food, you should focus your exercises. At this time, moderate workouts are better for fitness. If you do some exercises, you should consume more protein such as poultry, tofu, nut butter, eggs within 30 minutes after the exercises. It will be very effective to recover the energy.
Set your goals
You should be patient during your weight gain such as weight loss. It can take a few months, even years. It depends on your health. You can go to a nutritionist to seek advice to reaching your weight gain goal.
Some foods for weight gain
The following foods are very effective for weight gaining. So, if you search for how to healthily weight gain, you can make a habit to take these foods.
You can take chocolate-banana nut shake, Caramel apple shake, super green shake. You can make these shake at home with some ingredients such as nuts, milk, chocolate, banana, apple juice, spinach, avocado, yogurt, etc.
Milk is the great source of protein and nutrients. It is beneficial to add more muscles. So, as the best protein source, take some milk on a daily basis.
Rice contains a lot of calories and carbohydrates. It is a calorie-dense food. So, it will help you to quickly gain weight. Eat rice with some vegetables and fish or meats.
Nut contains some protein, calories and fat. You can keep 10-20 gm nuts in your daily food habit. Besides, you can use nut butter in your snacks and smoothies.
Potato is the excellent source of carbohydrates. If you take potatoes every day, it will increase your weight very quickly. Besides, you can eat some starches such corn, oats, beans, etc.
The above tips and food habits are very helpful to gain weight quickly. No, you need not search for how to healthily gain weight. Make your plan and aim. Then start your day to gain weight healthily as soon as possible. Besides, for keeping yourself fit, do not forget to do some physical exercises.