Many people struggle with shedding some pounds and cutting down calories to reach an ideal weight goal. But for some of us, the exact opposite is true. Instead of losing weight, our main goal is to gain healthy pounds.
As simple as this may sound, it’s actually anything but simple.
Gaining weight the healthy way is something that needs effort and a proper headspace. Sure, you can gain pounds quickly by binging on Big Macs and pizza deals but you won’t be gaining healthy weight that way.
If you’re looking to put on some healthy weight, you’ve come to the right place. In this article, we’ll reveal all the secrets to gaining muscle and adding extra pounds so that you can meet your fitness goals.
Anyone who is consistently underweight and has a low BMI should consider gaining weight. Just like obesity, being too underweight can also cause health problems such as:
We all know that consuming excess calories will tip the scale. However, not everyone knows that all calories are not created equal.
This essentially means that the calories you get from a healthy protein-rich meal are not equal to the calories you get from Domino’s pan-pizza even if the total number of calories is the same.
So before you reach for that slice of cheesy pizza in an attempt to gain a few pounds, you should be aware that processed foods such as fast food, sugar and drinks can have detrimental effects on your body - especially your heart health.
Therefore, the best approach to gaining weight is including more nutrition-rich foods to your plate.
Here’s a concise list of food items that can help you put on some pounds and muscles and still keep you fit and healthy.
#1: Protein shakes
Protein shakes are the go-to energy drinks for gym warriors. These highly nutritious protein-rich beverages help you gain more muscle especially if consumed after an intensive workout session.
In fact, studies have shown that protein shakes can help you lose fat and gain muscle instead. That’s exactly the kind of healthy gains you want.
Dairy products like milk have had a controversial place in the diets of someone who is trying to lose weight. But if you’re looking to gain pounds, milk can do wonders for you.
Milk not only contains a generous concentration of healthy proteins but also contains important nutrients like calcium and vitamin D. These are crucial for optimum bone health.
It doesn’t matter what type of milk you consume – cow’s milk, soy or any other variety. At the end of the day, milk can help you put on healthy weight.
Rice is a staple food in many Asian countries and is also the main ingredient for some of the most delectable Asian recipes.
Rice has quite the notorious reputation for making people gain extra pounds which is exactly why it’s loved by those who actively want to gain weight.
Consuming rice can be a great way to get your portion of carbs for the day and to put on some healthy pounds.
#4: Animal meat
Animal meat and poultry are all-star foods when it comes to gaining muscle mass. These foods are consumed on the daily by passionate bodybuilders and athletes because of the abundant protein content meat has.
In a word, if you’re looking to gain healthy weight (aka lean muscle mass) consider adding more animal meat products to your plate.
#5: Nuts and dried fruits
Believe it or not, nuts are actually quite calorie-rich. These little snacks may apparently look like they have little caloric value but it’s actually the opposite.
Nuts like peanuts, pecans, walnuts, pistachios and practically all nuts and dried fruits can benefit you in gaining some healthy weight.
You should always take them in their most raw and natural states because processed nuts could be lathered with oils, sugars, salt and butter which can render them unhealthy.
Seafood like salmon has numerous health benefits not only for gaining muscle weight but also improving the health of the heart at a cellular level. These foods contain omega-3 fatty acids that are essential nutrients proven to reduce the risk of a heart illness.
Avocado has recently risen to fame thanks to the popular keto diet. This fat-rich fruit is all the rage because it not only tastes good but it can also help you lose or gain weight depending on how much you consume it.
The only drawback is that these fruits are pricey and may not be the most cost-effective option to have in your diet every day.
The Take Away
Healthy weight gain requires just as much effort as losing unhealthy weight. Being mindful of what’s on your plate and eating calorie-rich, nutritious foods is the most sustainable approach to gaining weight instead of binging on processed fast food diets and sugars.