Being overweight and losing weight are topics we often encounter. However, gaining weight in a healthy way can be a difficult challenge as well.
Regardless of whether you want to gain weight due to health problems, malnutrition, increase of muscle mass or for some other reason, the first and most important recommendation is – do it in a healthy way! Otherwise, you risk the accumulation of fat, which is bigger health problem than moderate malnutrition.
We bring you a few tips on how to gain weight in a healthy way.
1. Count your calories, but be careful with the nutritional value of foods
If you want to gain weight, it is recommended that you increase your calorie intake by about 500-700 calories more than what you normally take in. If you follow this advice, you should gain about 0.5 pounds per week.
To gain weight you need to eat quality foods that are calorie-rich, but also rich in nutrients. High calorie foods with high levels of fat and sugar should not be on your menu. The goal is to choose foods that are rich in vitamins, minerals and nutrients. For example, you can enrich your diet with additional ingredients like yogurt, fruit, nuts, healthy fats, milk and dairy products, fatty fish (salmon, tuna, and mackerel) and other nutritious foods.
2. Eat nutritious meals few times a day
No matter why you want to gain weight, consuming 5-6 nutritious meals a day is a great way to enrich your body with more calories in a healthy way. Make sure that each meal is rich in protein and healthy fats also.
3. Increase muscle mass
If you want to increase your muscle mass, you should take in enough calories and protein and start proper strength training, to make sure that you put on weight in the right places. The protein snack, shake or herbal varieties, such as hemp protein, are recommended immediately after strength training in order to successfully regenerate your muscles.
4. Get a good blender
Additional calorie intake can be a challenge if you have appetite problems or you just don’t have time to have more meals daily. Blender is a great solution for you because it allows you to prepare a smoothie rich in nutrients and healthy calories. You can blend fruits and vegetables, and it is much easier to take in calories in the form of a beverage, especially for people with appetite issues.
5. Tips for stimulating appetite
There are some tricks that can help you stimulate appetite. Take a short walk before a meal, and it will stimulate your appetite and inspire you to eat more. Another way is to spice your food and improve its taste and give your meal a beautiful aroma.
The sweet taste of fruit can also stimulate the appetite, especially when you blend the fruit into a tasty smoothie. Liquids, including water, can reduce the amount of food consumed so it is recommended to consume fluids after meals.
6. Nutritional calorie foods
Foods rich in calories and nutrients are foods with high fat, especially with vegetable fats. Vegetable fats include nuts, peanuts and peanut butter, almond butter, avocado, hummus. Also, coconut oil is an excellent source of healthy fats and nutrients.
Animal fats provide the same amount of calories and nutrients as vegetable fats but they also contain saturated fat, which can raise cholesterol. For this reason we recommend vegetable fats even if you are not a vegetarian.
These tips can help you achieve your desired weight without risking your health. Be persistent and you will see results. Remember, your health comes first and that’s why a healthy diet is the best choice.