According to science study’s, individuals who are naturally quite small in size are mostly having higher metabolism.
However, you can actually increase in weight but it’s very important to do it right.
This article outlines a simple healthy foods and tips that can quickly help you gain weight
Step 1. Eat Plenty Carb-Foods
Moreover, one of the first foods people avoid when trying to lose weight is carbohydrate foods. Thus, add them to your diet.
Eating healthy carbs-foods is one of the steps of gaining weight
Firstly, let’s look at few of the Carbohydrate foods which are healthy for weight gain
Potatoes : Foods made up with potatoes are one of the very best when it comes to weight gain above all they’re very nutritious and healthy. Prepare more of potatoes dishes and include them on your diet plan.
Oats meal : Oats are whole grain foods which is also a great source of many minerals and vitamins. Therefore, start and end your day with oat meal food.
Pasta: In addition, the key is to choose carbohydrates foods which are nutritious yet healthy. Consuming pasta meals can help you gain weight.
Step 2. Eat Protein Foods
On the other hand, a nutritionist says “eating more healthy protein foods can help in weight gain and also build up and strengthen muscles”.
List of good protein foods :
Eggs : They’re healthy and excellent source of protein. Egg dishes aids in healthy weight gain.
Lean beef : Meanwhile, lean beef are high in protein, excellent amount of nutrients such as iron and vitamin B12. Enjoy steaks and watch how your body size transforms.
Real nut butters : For example, peanut or almonds butter are packed up magnesium, vitamin E and fiber. Natural butters are rich in protein and healthy fats, making it a great choice for weight gain. Spread on a slice of bread !
Step 3. Add Smoothies Or Shake To Your Diet
Moreover, smoothies are healthy shakes made up with fruits, yogurt, nuts and milk. Smoothies or shakes are very good for people who want to gain healthy weight.
Below is a list of few delicious varieties you can try at home :
Avocado and banana : Combine together banana, scoop of nut butter, avocado pear and natural yoghurt.
Strawberry and vanilla : Add cup of frozen berries, Greek yogurt and vanilla protein powder. Blend it up.
Pineapple and coconut : One pineapple, coconut cream and natural yoghurt. All smoothies should be served chilled.
Step 4. Lift Weight / Exercise
Most importantly, eating right and lifting weights can improve your strengths and increase muscles gain.
Include exercise to your daily activities, sign up at the gym and make it a habit to train and lift weights 4 – 5 times per week.
I best believe your gym instructor can help you with key exercises tips which will be best for you.
Smoothie are the best delicious meal or snack you can happily drink at any perfect time.
They are packed up with so much nutritional benefits which nourish your skin, promote good health and can assist in a good diet plan.
List of the best 7 smoothie :
1. Blueberry, Yoghurt Smoothie
Blueberry is known for providing good skin health and lowering blood pressure because of it rich minerals such as iron and calcium etc.
Ingredients Needed
2 cups of blueberry ( frozen )
1 almond or coconut milk
1 peeled and chopped banana
Vanilla Greek yogurt
Fresh mint leaf
Instructions For Smoothie
With your clean fruit blender, pour in the blueberry, banana, mint leaf, yogurt, coconut and blend all together. Should be serve chilled. Garnish with drop of blueberry and mint leaf ( optional )
smoothie
2. Banana And Yogurt Smoothie
Bananas contain a lot of rich vitamins such as, vitamin C, vitamin B6 and also a great source of potassium fiber.
Bananas are naturally sweet fruit and can help to promote healthy diet habits.
Ingredients
1/2 cup of natural yoghurt
5 peeled and sliced bananas
1/2 low fat milk
1 teaspoon of vanilla extract Peanuts ( optional )
Preparation Process
Pour in the banana, natural yoghurt, peanut, low fat milk, vanilla extract and carefully blend the mixture to smooth puree.
Serve in a jug and chill it. Also you can finally top garnish it with few drops of peanuts.
smoothie
Time to bake ? check : Meat Pie Recipe ( Beef pie ) – Yummy Bites
3. Grape, Apple And Yogurt Smoothie
Grapes fruits are refreshing. They’re packed with vitamin K and C which makes it a brilliant idea for the body.
Ingredients Needed
1 cup frozen green grapes
1/2 cup Greek yogurt
1 seedless apple
Fresh Spinach leaf
Honey or sweetener ( optional )
Direction
Only blend the fresh spinach leaf ( or any leafy of your choice ). Next, Add the green grapes and chopped apple, Greek yoghurt and blend together. Serve it chilled !
smoothie
4. Coconut And Pineapple Smoothie
On the actual fact, this smoothie combination is yummy and also very nutritious.
Ingredients
1/2 cup frozen pineapple chunks
Plain yogurt
Low fat milk
1/2 cup of coconut milk
1/4 chopped coconut
Ice cubes
Preparation Process
Go first with the chopped coconut, blend it up. Add your pineapple, coconut milk, low fat milk, plain yogurt and ice cubes and blend into smooth mixture.
smoothie
5. Pawpaw And Yogurt Smoothie
Pawpaw is a very flavorful and sweet fruit for everyone. As to say, smoothie made from papaya and yogurt is the ideal date for you.
Ingredients
1/2 cup yogurt ( vanilla or plain)
1/2 frozen papaya ( pawpaw) chops ( peeled & seeded )
cup low fat milk
3 teaspoon of honey or brown sugar
Few drop of Ice cubes ( for thicker mixture )
Preparation Process
Blend milk, yogurt, frozen papaya, honey or brown sugar and ice cubes together for at least 2mins. Serve it chilled
6. Avocado, Spinach And Grape Smoothie
Avocado provides good energy for the day and very rich in vitamin. With the right portion, you can make a sweet smoothie.
Ingredients needed
3 large dressed avocado
1/2 cup of grapes
Spinach leaf
2 tablespoon of honey or brown sugar
Chia seeds ( for garnish )
Process For The Smoothie
Smoothly blend the ripe avocado, grapes, honey and spinach leaf mixture together. Pour in jug and refrigerate. Serve with toppings of chia seeds.
avocado, spinach smoothie. avocado and yoghurt smoothie recipe
7. Strawberry, Banana And Yogurt Smoothie
This unique recipe of strawberry smoothie can be added to your diet plan.
Ingredients
8 fresh strawberries
1 ripe sliced banana
1/2 plain yogurt
3 drops of vanilla extract
Low fat milk
2 teaspoon of honey or sugar to taste
Direction To Prepare
First, blend the strawberries then go ahead and add your banana, yogurt, honey, vanilla extract and lastly pour in the milk.
Mix all together, pour into jar and refrigerate.
smoothie
Tips For Smoothies Making :
In an addition, smoothies are best served when chilled.
Choose well ripe fruits to enhance the natural sweet flavor of smoothie.
The Best Types of Food to Eat for Weight Gain
The amount of food you eat is going to be the most important factor in helping you gain weight, but the quality of your choices is also worth paying attention to.
Eating a crappy diet is not only going to make you feel a little run down but can also affect your workouts, promote more fat gain than muscle, and cause potential health problems down the road.
Instead of eating whatever you want, aim to eat clean by opting for more healthy foods made with simple ingredients you recognize and cut down on heavily processed foods. Whole foods tend to be rich in the nutrients you need to thrive (aka vitamins and minerals). They can also help you recover from workouts faster, build muscle, and promote a better mood, energy level and overall health in general.
However, this doesn't mean you have to eat perfect 100% of the time - it's about consistency and overall balance. Not to mention, when calorie needs are high, it can be challenging to stick to only filling, whole foods. In this case, adding more refined carbs and quick sources of energy can help. This is also where high fat and energy dense foods come into play.
7 Eating Strategies for Skinny Guys to Gain Healthy Weight
Here are the top nutrition strategies for putting on healthy weight quickly.
1. Eat More Often to Gain Weight
One of the easiest ways to increase your calorie intake is to eat more at each meal and to eat more often. Whether this means more than three meals a day or multiple snacks, every eating occasion is an opportunity to support your weight gain goals. And when you do sit down for food, eat until you're full or even to the point of feeling stuffed.
If you’re finding you’re not hungry or just forgetting to eat, make yourself a schedule. Then add it to your calendar or set an alarm on your phone so you don’t forget.
2. Choose Low Volume Foods to Gain Weight
Low volume foods are options that pack a lot of calories in a smaller portion, meaning you can consume a lot more energy without having to eat large amounts. Getting more energy in a smaller package is going to be much easier than trying to live off salads, but this also doesn't mean you have to live off junk foods. There are plenty of healthy foods that can support your increased needs.
Extracting different components from foods, like oils, proteins, and sugars from whole foods, is an easy way to get concentrated macros that can provide a significant source of calories without taking up too much space. It also allows you to fine-tune your nutrition by choosing the type of bulking macros that work best for your health and your needs.
Healthy high calorie foods to eat more of include:
Fats
Plant-based oils, 1 tablespoon = 120 calories
Olives and avocado, 10 olives or 1/2 cup avocado = 120 calories
Nuts, seeds and nut butters, 1/4 cup nuts or 2 tablespoons peanut butter = 170 calories
Full fat cream and cheese, 2 tablespoons cream or 1 oz cheese = 100 calories
Carbs
Natural sugars like maple syrup, honey, agave, and molasses, 1 tablespoon = 60 calories
Whole grain muffins, pancakes, and waffles, 1 large = 175 to 200 calories
Dried fruit, 1/4 cup = 100 calories
Proteins
Whole milk dairy products like yogurt and milk, 1 cup = 150 calories
Protein powders, 1 scoop = 120 calories
3. Get Protein At Every Meal to Gain Weight
Eating more food is key in order to gain weight, but the amount of protein you eat is also important. Considering protein is the building block for most of your entire body - especially your lean mass, upping your intake of this macro is usually necessary to put on muscle mass.
In addition, high protein intakes may also support less fat gain during a calorie surplus - making it a lean bulk essential.
A month-long study looking at 1,000 calorie overfeeding with 20% of calories coming from protein, compared to 10 to 14% calories from protein, resulted in roughly half the amount of fat gain with higher protein intakes - the the high protein group gained 2.5 pounds of fat compared to the lower protein group who gained 4.5 pounds (5).
Look for opportunities to add protein at every meal and snack with protein rich foods and supplements.
Pro Tips
Add protein powder to your foods like oatmeal, mashed potatoes, baked goods, pancakes, or glass of milk.
Swap your sour cream for greek yogurt
Switch to whole grain or protein pasta
4. Cook With Healthy Fats to Gain Weight
One of the simplest ways to add extra calories to your meals is to cook with fat. Fat is the most calorie dense macro (providing nine calorie per gram) and most foods will absorb the oil in the cooking process. Plus, certain oils, like olive, avocado, and flaxseed oil are associated with positive heart health benefits (6).
Find a plant based cooking oil you enjoy and use it to coat cooking pots and pans, and season your ingredients. You can even add a drizzle of oil after plating for a bit more flavor and fat.
5. Use Toppings, Sauces, and Add Ons to Gain Weight
Similar to oil and butter, a lot of toppings and add on ingredients can help you hit your goals. This is where many of the low volume foods mentioned above can help. The more add ons, the more opportunities to add extra calories.
Pro Tips
Top your food with cheese, seeds, nuts, and avocado
Use mayo on sandwiches and in dips
Use cream based sauces
Drizzle maple syrup or honey on your toast or pancakes
6. Track Your Intake to Gain Weight
It's basically impossible to know if you are eating enough food if you aren't measuring your progress. You can easily do this by logging everything you eat and drink using a food tracking app.
Be as precise as possible by avoiding estimating whenever possible. Here are some easy tips you can use to get the most out of your calorie counting app:
Measuring the amount you are actually consuming using measuring cups and spoons
Consider weighing your food for even more accuracy
Include ALL ingredients used, including oils, seasonings, sauces, dressings and toppings
Track every food and beverage you eat or drink, even small bites and sips count
Be specific about brands when searching in the app or use bar-code scanning
7. Be Consistent to Gain Weight
Lastly, there is no such thing as progress, growth, or change without consistency. Results don't just happen overnight and gaining healthy weight isn't something you can just put a few weeks of worth into and expect lasting results from.
Staying consistent is probably the most important and yet the hardest part of sticking to any nutrition plan. No surprise that research continues to suggest that consistency is one of the most important factors for success (7). That's why it is key to choose a diet that you know you can stick to!
Build your foundation, keep training regularly, focus on getting your diet right most of the time. Then try to be patient, your results will come!
Spend less time meal prepping to gain weight and more time in the gym getting gains, by having our team of nutrition experts take care of your diet. We'll do the planning, cooking, and shipping so you can have high protein, clean meals delivered to your door each week.
Conclusion
To sum up, gaining weight can be a little difficult or challenging for some people but do your possible best to stay consistent.
Additionally, having a regular meal is important for stimulating appetite and helping you consume enough calories which can equally assist you in gaining weight.
Thank you for reading, add a comment and kindly do well to subscribe so you don’t miss out on any interesting articles. Enjoy !
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