How to gain weight in a healthy way
Most of the people passionate about how to lose weight however it is fairly easy to lose but certain people worried about how to gain weight. It is hard to achieve, weight gaining is not an issue but how we are gaining weight is a matter. Eating chocolates, ice cream, pasta, cheeseburgers, ghee, bread and junk foods is one way to gain weight but it is full of oil and fat spoils your health. In weight gaining process it should not affect our health so it is best to stick into gain weight in a healthy way by taking nutrient rich foods. Losing and gaining weight is not an easy thing, people those who are struggling to gain weight in a healthy way is really challenging one and it takes time and effort. Are you one of those? Spot your eyes down! The following suggestions will help how to gain weight in a healthy way.
Tips to Gain Weight in a healthy way (Do’s)
- Focus on calories count but rich in nutrition (vitamins, minerals, nutrient, calories)
- Eat protein rich foods (Egg, nuts, meat, peanuts, seeds, peanut butter, salads, cereal, desserts, and casseroles for added protein)
- Have a food supplements (when you are not taking proper nutrients)
- Strengthening the muscle mass (Ex: Weight lifting)
- Hold a Proper schedule to eat (5-6 times in a day)
- Have a healthy diet (Food which contains protein, fibrous/starch, vegetables, soups, fruits and potentially a healthy fat)
- Eat when you feel hungry
- Have a pair cheese with fruits which boost the protein, calories, calcium, and vitamin D
- Eat nourished and nutritious food
- Drink plenty of water (It purifies the blood)
Suggested Eatables to gain weight
- Food -Calories/Protein/Fiber
1 packet oatmeal with cinnamon -140 cal, 4 g fiber, 3 g protein
Galaxy granola (1/2 cup) – 192 cal, 8 g fiber, 8 g protein
1 banana-50 cal, 1.5g fiber
Raisins (1/4 cup) -110 cal, 1.1 g fiber, 1 g protein
Greek yogurt -~130-180 cal, ~15 g protein
Milk-100 cal, 1 g fiber, 6g protein
Dont’s
- Avoid eating of junk foods
- Don’t practice hard exercise which is not suitable for you
- Don’t choose wrong food choices (Ex: Salad and spinach are good and healthy but we wont gain weight so we need calorie rich foods like nuts, cereals, desserts)
- Don’t eat oily and fatty foods it will cause heart problems (cheeseburger, pizza, grilled chickens)
- Don’t eat too much to gain weight it results with fat, cholesterol and over weight, it affects the health
- Don’t use drugs and alcohols to gain weight
To gain weight at least we have to take 1000kcal per day. To build up your muscles do exercise regularly and don’t practice new exercise which is hard for you. Intake a body building food which is rich in protein and calories at the same time it should be nutritious and nourished food. Follow the above tips and suggestions to gain weight in a healthy way.