Gaining weight can prove to be quite challenging for some people. Also, some of the weight gaining methods out there can be detrimental to one’s health.
It is important to ensure that your weight gain efforts do not affect your health negatively. Gaining weight requires you to consistently take in more calories than what your body uses. By lifting weights, the additional calories are utilized to build muscles. Exercise may also improve your appetite and therefore help with calorie intake.
In this post, we will discuss some of the ways to gain weight without compromising on your health.
1. Eat nuts and nut butter
Nuts and nut butter contain high amounts of protein and healthy fats. Due to their high-calorie density, small servings with meals or as snacks are enough to supply you with sufficient nutrients for weight gain.
Two handfuls of nuts such as almonds every day contain enough proteins for muscle building. Nut butter, with no unhealthy additives, can also be added to smoothies to make healthy snacks for weight gain. About 1.6 – 2.2 grams of protein per Kilo of body weight maximizes muscle growth, according to https://veganliftz.com/best-vegan-mass-gainers/, and nuts can help with hitting that nutrition target every day.
2. Eat potatoes and other starchy foods
There are low-cost sources of carbs and calories and can easily help with weight gain. The foods also increase ones muscle glycogen stores and provide important fiber and the necessary nutrients to maintain gut bacteria.
Other sources of starch include oats, corn, sweet potatoes, and beans. We recommend that you take these foods in small servings to increase the nutrient absorption rate.
3. Eat dried Fruit
Dried-fruit snacks are rich in calories. They also provide your body with antioxidants and micro-nutrients. There is a wide variety of dried fruit to choose from. They are delicious too, and their high sugar content makes them ideal for weight gain. Dried-fruit snacks are also rich in fiber, and they do not lose their nutrient content significantly from drying. You can mix dried fruit with nuts to form different snacks.
4. Healthy cereals and cereal bars consumption
Healthy cereals such as oats, granola, and bran are excellent sources of carbs and calories. They also contain essential nutrients including fiber and antioxidants.
We recommend that you avoid processed cereals as they usually contain high levels of unhealthy sugars.Cereal bars make for healthy snacks when you are on the move. They contain both slow-digesting and fast digesting carbohydrates, which makes them ideal pre-workout and post-workout snacks. They can be combined with other sources of carbs and calories.
5. Increase your rice intake
A single serving of rice will provide you with a high amount of carbohydrates and calories. Rice is also inexpensive and convenient to cook. We, however, recommend that you don’t take too much rice as large amounts can cause accumulation of arsenic and phytic acid in your body.
The process of gaining weight involves intake of more calories than what the body uses. This needs to be done consistently. Lifting weights is advantageous since it helps in utilizing the extra calories for muscle-building instead of fat-accumulation. The tips we have provided here will prove to be very helpful in your weight-gain endeavors.