A lot of people need to lose weight in order to take care of their wellbeing, but what if you need to gain a few pounds? Thinking of yourself as too skinny can be damaging to your wellness, so how do you gain weight in quick and healthy way?
1. Eat, Eat, Eat: If you are trying to gain weight, you need to eat and eat often! This means packing in those nutrients where you can over five to six meals a day. However, this doesn’t give you an excuse to gorge yourself on junk food and sugars; you want to build up a healthy weight – not your fat deposits. To put on muscle mass, rather than fat, load up on plenty of protein and carbs. You should choose nutritious snacks that are also dense in calories, so go for nuts, peanut butter, cheese, dried fruits and avocados. And if you get the evening munchies, feel free to crack on with the bedtime snacks.
2. Drink Right: Fizzy drinks and coffee to contribute to weight gain, but this is a really unhealthy way to do it. Instead, keep your liquids up with smoothies or shakes made with low-fat milk or juice for an energized calorie boost. Also, you need to drink at the right times, otherwise you can fill up on beverages before you can eat your meals. Therefore, it’s best to drink 30 minutes before or after your meal.
3. Eat the Right Type of Fat: Do you want a bigger, healthier looking body, or a thin frame with a bit of a paunch? The former? Thought so. To get that all-over weight gain you’re looking for, you need to load up on healthy fats from sources such as avocados, dairy products, nuts (including peanut butter), and meats. Three of the best sources of healthy fats are peanuts, cashews, and olive oil, so make sure to maximise your consumption of those. However, you need to steer clear of from saturated fats (bad fats) gained from processed foods, so stay away from ice cream, fries and fatty junk foods. If you’re looking for a treat, good alternatives are bran muffins, yogurt, fruit pies and granola bars.
4. Pack On the Protein: Protein is an essential part of your diet, whether you’re trying to lose weight or gain it. However, protein is a building block of your entire body, strengthening your muscles, bones, skin, hair, and blood. Go for high-protein foods to fill up, and include plenty of meat, cheese, milk, fish, and eggs in your diet. If you’re a vegetarian or vegan, you can still get your fair share of protein by eating soy products such as tofu as well as combinations of foods, such as rice or corn with beans.
5. Crack Out the Carbs: Carbs get a bad rap, but they can really help you to build muscle and get all your vital functions in top shape. Your body’s main source of energy is carbs, so you definitely need to get your share of complex carbohydrates from brown rice, pasta, potatoes and whole grains. Complex carbs release sugars into your bloodstream at a really slow rate, so they provide a steady supply of energy over a long period of time. This stops your insulin levels from spiking, which is important if you don’t want your body to store fat. The carbs you want to avoid are the simple ones. These carbs contain empty calories and will most likely be stored as fat because the sugars enter your bloodstream quickly and cause a spike in blood sugar levels.