How to Gain Healthy Weight with the Right Foods

Not everyone’s goal is to lose weight—some people may want to increase their weight. Whether you are underweight or want to gain muscle, there are ways to do this in a healthy way.

If you’re looking to gain muscle, make sure you check out Aaptiv’s strength training workouts in app now.

Don’t go right for junk food.

Unfortunately, gaining weight isn’t an excuse to indulge in all your favorite junk and processed foods. Croatto explains, “While this is an easy way to boost your energy intake, it’s important to provide your body with the right nutrition to support healthy weight gain. In doing so, you can achieve your goal feeling nourished and energized, rather than sluggish.”

This is especially important for building muscle as well. While gaining weight will mean that you’ll inevitably put on body fat, you can try to pack on as much muscle as possible as well.

By minimizing the amount of fat you put on, you can still maintain a reasonable muscle to fat ratio, which is what you want. Anyone will gain weight on a diet of processed, high-sugar, and high-fat foods. The key word here is healthy weight gain.

Focus on healthy, whole foods.

Now that we know what to avoid, here are some of the best foods that you should be packing on your plate.

Complex Carbohydrates

This is the perfect time to eat your carbs! But you have to be smart about it. This means focusing on complex carbs. Croatto suggests, “sweet potato, quinoa, wholegrain bread, brown rice, and oats”. This will allow you to gain healthy weight “without wreaking havoc on blood glucose levels.”

Healthy Fats

Adding healthy fats like olive oil, avocado, and nuts help in achieving healthy weight gain. Croatto calls them, “‘energy boosters’, as they are an easy way to bump up the calories without needing to increase the volume.”

Use peanut or almond butter as spreads or snack on trail mixes with nuts and dried fruit. Even using olive oil in your cooking is a simple and easy way to sneak in some extra healthy fats.

Dairy

If you love your cheese, yogurt, and milk, then you’re going to enjoy this. Adding more dairy foods to your diet is an easy (and yummy) way of increasing your weight in a healthy way. As Croatto says, they are “rich in protein and bone strengthening calcium.”

Eggs

Eggs are great to eat to gain healthy weight. Not only are they packed with protein, vitamins, and minerals but they also give you the energy you need to get through the day.

They’re versatile, too, so you can make them however you like—scramble, fry, poach, or even make a delicious omelette.

Lean Meat

Meat is a great protein source. Upping your protein intake is important when trying to gain healthy weight – (this is our favorite protein powder).

Just like with carbs, though, you need to be smart about it. Croatto suggests sourcing your protein from lean meats as opposed to processed ones like bacon and fatty sausages.

Legumes, Lentils, and Tofu

Don’t eat meat? Then supercharge your diet with these plant protein sources! Legumes, lentils, and tofu are great alternatives that can boost your carbohydrate levels, too, which aids in healthy weight gain.

Gradually increase your food intake.

If you’re used to smaller meals, then it may be hard to increase your food intake. Fortunately, there are some easy ways to gradually eat more to help you gain healthy weight.

To start, try eating more frequently. Rather than eating all your food in one go and falling into a food coma, increase your meal frequency. To fit more in, Croatto says, “Aim to eat three balanced meals and two to three healthy snacks each day.”

There’s nothing wrong with the slow and steady approach. If you are really struggling to eat more food, then slowly increase your intake over a few weeks.

She also recommends keeping your food and fluids separate. “Filling up on liquids can displace your appetite,” explains Croatto. “Nourishing fluids can be a simple way to increase your energy and protein intake, without needing to eat more food.”

This means choosing nutritional supplements, smoothies, and milkshakes over the usual choice of water, tea, or coffee. Croatto adds, “You can even try high energy milk (1 scoop milk powder into 1 cup of milk) and use this in place of regular milk.”

Fill your plate with protein-rich, calorie-dense foods as well, such as the meat, dairy, eggs, and tofu. By upping your protein intake, you encourage muscle growth – this will help too. This way, you can, as Croatto puts in, “Maximize bang for your buck.”

Don’t forget the training.

While your diet plays a big role in healthy weight gain, so does training. Add in strength training, as this will really boost muscle growth. Remember, you want to put on muscle, not just fat, so make sure you don’t skip this!

“If you are really struggling to gain weight, it’s best to seek the advice of your doctor to rule out any medical concerns,” Croatto says.

They can help pinpoint any issues, and steer you on the right path. Check out our BMI calculator if you’re unsure where to start or take any of our newest workouts we’ve just added to the Aaptiv app.

More Reads

Heal With Fruit and Vegetables

Governments and health officials recommend getting five to seven portions of fruit and vegetable a day. The reason for this is that in the wild, we’d have actually survived from mostly fruits and vegetables, meaning that we’re designed to consume at ...

5 Reasons Why You Should Start Eating Plant Based Foods Today

Intro As our society evolves, we are constantly facing the need to change our behaviors and habits to increase our health and quality of life. We are now facing climate change, food insecurity and over 40% of our population is suffering from ...

10 Ways to Lose Weight Without Exercise or Dieting

Intro While it’s certainly possible to lose weight at a rapid pace, it’s important to go about it in a sustainable fashion; if you’re not careful, you’ll put it all back on again faster than you took it off, and then some! Losing weight quickly ...

Effective Motivation Tricks for Losing Weight

Intro Sometimes, the main thing that is required to lose weight is the motivation to do so. There are many people who want to lose weight, but after following a weight loss regimen for a few days, they lose the motivation to stick with it. Everyone ...

Every Major Diet Soda, Ranked by How (Un)healthy They Are

Spoiler alert: They’re all just fizzy cancer juiceDiet soda has long been advertised as the healthier alternative to regular old fat soda. But as I learned previously while analyzing all the ingredients in Diet Coke, the artificial sweeteners in ...

5 Simple Pre-Wedding Weight Loss Tips

Intro Everyone wants to feel and look their best on their wedding day. If you're unhappy with your weight, you may be hoping to trim down or tone up before the big day arrives. Of course, if you're above a healthy weight, these efforts are ...

dietneat.com

All product names, trademarks and registered trademarks are property of their respective owners

Be a part of Notification

Diet N Eat