While many overweight people find it difficult to shed the extra pounds, those who are underweight face their own challenges trying to gain additional weight. It is advisable to concentrate on gradual and healthy weight gain and restore a desirable idealbody weight according to one’s height, gender and age. Sonal Raval, Nutritionist at Snap Fitness Indialists down the 25 best ways to gain weight in a healthy way.
Tip the scales toward weight gain by choosing foods that are “calorie-dense, or ” Nutrient-dense”. While rich desserts and fried foods quickly come to mind, the emphasis should be on foods that pack other nutrients, such as protein, vitamins and minerals, in addition to calories.
You should be eating at least 6 small meals a day, rather than sticking to 3 square meals. You could divide it as 3 main meals and 3 snacks. You need to be eating every 2-3 hours.
But you want to make sure most of those calories are good calories. You could easily get 3,000 calories eating junk food like, pizza’s, burgers, and sipping on your favorite fizzy sweetened drinks, but that will just make you fat. If you want to build muscle, you want to eat healthy calories that are loaded with good protein, good carb’s and healthy fats.
Space out snacks during the day so you don’t spoil your appetite.
Aim for the higher end of the recommended number of servings from each group of the food pyramid.
- Bread, cereal, rice, whole wheat, dalia and pasta: granola, bagels, biscuits,and corn-bread are good sources of carbohydrates.
- Fruits: Consume dried fruits, fruit nectars, and large quantities of fresh fruits
- Vegetables: Include avocado, olives, potatoes, peas, corn and squash in your diet.
- Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, swordfish, omelets, nuts, peanut butter, kidney beans, chickpeas will help you gain weight.
- Include dairy products like milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes.
Stay away from trans fats and hydrogenated fats, oils, and sweets, such as butter, margarine, sour cream, cream cheese, gravy, salad dressings, jellies, jams, honey, and candies.
Incorporating extra calories into everyday meals can make eating a creative and flavourful experience. Try adding these nutritious, calorie-packed combinations to your meals:
Use milk in place of water in hot cereals, soups, and sauces.
Sprinkle powdered milk into casserole preparations and meatloaf for added calories, protein, and calcium.
Add avocado, cheese, and salad dressing to sandwiches. Even fat-free dressings and cheese will add calories without added fat.
Mix cooked chopped meat, wheat germ, nuts, beans, or cheese intocasserole recipes, side dishes, and pasta.
Choose calorie-dense beverages, appetisers, soup, salads, entrees and desserts when dining out. Take home leftovers for a snack.
Keep a track of everything you eat, it will tell you if you’re eating enough calories, enough protein and enough carbs.
Let snacks work in your favour
- Smart snacking plays an important role in gaining weight.
- Choose snacks that add calories, vitamins, and minerals, such as powdered milk added to a yogurt or ice cream-based shake with fruit and fruit juice.
- Dip crackers, chips, and fresh vegetable relishes into high-calorie dips made with cheese, sour cream (either regular or reduced-fat), mashed beans, or fat-free salad dressings.
- Nuts and seeds make a healthy option for snacks. Seed like flaxseeds, sunflower seeds, etc should not be over looked.
- Roasted chanas and peanuts are great options too.
- Peanut butter on the sandwiches are a great mid-meal choice.
- You must know that cereals actually contain some healthy calories. but they’re great snacks for weight gainers.
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