A lot of people are looking for an answer on how to loose weight, but on the other hand there are those, who are searching for how to gain healthy weight. You may be recovering from a recent health issue, lost so much weight due to stress, are over-fatigued or undernourished.
You want to get better and pack on the pounds, but you want it to be as healthy as possible. But how to gain healthy weight back without resorting to fat-laden, calorie-rich fries, burgers and sodas?
Here are 8 ways on how to gain healthy weight:
1. Eat Snacks Before Bedtime
Our body repairs itself and regenerates healthy cells as we sleep. All our muscles, lean tissue and blood cells are replenished during this time. Providing our body the help it needs to do the cleaning more efficiently is key to gaining weight. Eating healthy foods right before sleeping ensures a steady supply of nutrients and energy. Make up healthy, filling snacks as you go- try a whole grain pasta dish, meat rich in protein or a peanut butter and jelly sandwich. Be careful not to overstuff yourself too much.
2. Eat More Healthy Calories
We use food as calories to get through the day, but are you doing too much working and not enough eating? The reason you could be at a sub-optimal weight is that you’re not eating more than what your body is burning. One of the key to successful weight gain is simple math- eat more than what you would burn daily.
Remember the rule- more calories in than calories out. The more surplus calories, the more it will be stored as body fat. Start by determining just exactly how much calories you need to consume per day. You will need to add up around a thousand more calories than your daily intake to start gaining weight the quickest way. Of course, those calories should come from healthy sources.
3. Eat Every 4 Hours
Our bodies regularly consume calories during the day, so make it a point to supply your body with much-needed calories in order to gain weight. You’ll need to feed your brain, your muscles and your heart and all the organs because they don’t take a break. Skipping meals will not be an option- you invariably lose weight, become more irritable and lose important energy to carry out your everyday tasks.
Maintain a healthy mass of tissue and lean muscle by regularly eating meals spaced at 4 hours each. This is especially vital if you’re aiming to gain muscle tissue. Keep a timetable or a diary to track how you’re maintaining your schedule. You can also use your smart phone and download apps that will track your eating time for you. Remember that you may not be used to it, but try to go through one week of eating every 4 hours and you’ll start to notice the results. If you are wondering how gain healthy weight, eating schedule is one of the most important things to use.
4. Eat Plenty of Protein
Protein powers up the muscle and having lots of it builds up our muscles directly. The calories we eat can end up as extra fat or as dense muscles when we’re eating a high-protein diet.
For those who wish to gain weight quickly, it is recommended to consume 1 gram of protein per 1 pound body weight. Depending on your calorie intake target, you can go above and beyond that. Eat smart and consume protein-rich foods such as nuts, dairy products, eggs, fish and meat. You can also add protein shakes to squeeze every last calorie you need to put on healthy weight.
As a side note, keep in mind that eating protein is a highly filling and satiating diet. You can strictly follow the rule and leave room for other nutrient-rich foods every once in a while.
5. Eat Plenty of Good Fat and Carbs
Doing the exact opposite of losing weight means you have to pack in the carbs and the fat (the good ones) every day. Carbs, protein and fat should be the cornerstone of your daily diet. With it, you’ll get your needed nutrients while meeting your recommended calorie intake.
Dense foods are easy to consume and they have plenty of nutrients that are about the same as their regular-sized counterparts. For example, you can eat dried fruit when looking for healthy fruits to eat. Oats, dark chocolate, dairy-based foods, nuts and bread should always be on the kitchen counter or in the refrigerator. Quality of the food we eat is very important when it comes to a question on how to gain healthy weight.
6. Consume Spices, Sauces and Condiments
Whole and single ingredient foods are packed with calories and they are easy to eat. They might tend to fill you up a bit more than processed or junk foods, but they are loaded with nutrients to keep your system running in top shape. As long as you’re eating protein, carbs and fats, why not go for the accompanying sauce and condiments as well? You get the extra calories and the food tastes much better with them.
Go with energy-dense foods that are excellent for gaining weight. Some examples include grains such as brown rice and oats, fats such as avocado and virgin olive oil, dairy products such as cream, cheese, full-fat yogurt and whole milk, dried fruit and nuts such as peanuts, macadamia nuts, walnuts and almonds.
Don’t forget to eat plenty of meat such as pork, beef, chicken or lamb and tubers such as yams, sweet potatoes and potatoes. For dessert, go for peanut butter, avocados, dark chocolate and coconut milk. If you are still not sure how to gain healthy weight with your bussy daily schedule, you can also try healthy “To Go” drinks and smoothies.
7. Drink Your Food
Drinking isn’t as filling as eating foods, and you’ll have a choice on consuming calorie-rich foods in their liquid form. Don’t take low-calorie drinks and diet soda as they defeat the purpose. The idea here is to opt for high-calorie drinks such as liquid meal replacements, healthy shakes and smoothies. A tasty milkshake can serve as breakfast, dessert or as a quick snack on the go. You can also drink up in-between meals as to not disrupt your eating rhythm. Smoothies are great because you can further boost the nutrients by including protein powder, carrot juice or wheat germ.
8. Do Strength Training
If you want to learn how to gain healthy weight, then you should visit your local gym at least twice a week and do strength training. Lifting heavy weights will turn all the food you eat into muscles. Don’t go for cardio as it can potentially burn all the calories you’re eating. Eat plenty of protein after workout to boost your recovery rate.