Are you among those few who are always slim thanks to genes and metabolism?
Or you may have lost pounds because of some problem – surgery, stress, thyroid disease, digestive problems?
Want to gain weight, but the weight is so hard to get?
Your family and friends is surely envy you because you do not have to abandon your favorite meals and you are wondering if it’s possible to gain weight.
Yes, it is quite possible. We will help you with healthy natural foods.
Increase your valuable nutrition intake
To get some pounds first you need to increase your intake of calories.
The nutrients from the food you eat are the material from which your body builds new cells.
So always choose caloric foods that are both nutritious and valuable at the same time.
Be sure to avoid empty calories without nutritional value as well as harmful fat.
With such foods you can gain weight, but also jeopardize your health, which certainly is not your goal.
The keywords for you are complete carbohydrates, high quality proteins and healthy fat.
Increase the intake of foods rich in these ingredients and you are on the right path to a healthy increase in your weight.
Increase your calorie intake so that your body has enough time to get used to the change.
We have prepared for you 5 practical tips to help you gain weight in a healthy way.
1. Eat more often
First and foremost – eat more often during the day.
Complete 3 main meals with a few snacks, and the last snack should be after dinner.
Experts recommend that food should be distributed every day at 6 servings per 500 calories.
2. Choose healthy foods
Always choose foods rich in nutrients like fruits (figs, grapes, bananas, avocados) and vegetables.
Give starchy vegetables – potatoes, pumpkins, truffles, peas, grains.
Fruits and vegetables are indispensable in the menu due to the abundance of vitamins and minerals, nutritional fibers and antioxidants, which preserve health, while helping to balance the body.
In addition to each meal, use whole-wheat bread with a variety of seeds – spicy, sunflower, flaxseed.
Enrich your menu with more healthy seeds and super foods that contain plenty of omega-3 fatty acids that keep your heart and blood vessels safe.
A good choice for breakfast is carbohydrates like cereals combined with seeds, honey and nuts and dried fruit.
You can make granules or energy tiles – mix a dry fruit, seeds and nuts into the mold and place in the refrigerator to cushion. Then cut the tiles that you will always have with you.
Apart from being tasty and containing a lot of calories, these tiles will provide you with plenty of energy needed for day-to-day activities – so they are often consumed by athletes.
Peanut butter (1 teaspoon contains 100 kcal) and homemade dairy products, such as yogurt and cheese, should be on your menu.
Take a glass of natural fruit juice or full-fat homemade milk with breakfast – this will bring you additional 120 to 150 kcal.
3. Use healthy fat
Always eat healthy fats such as coconut or olive oil, which you can add in smoothies, vegetables, pasta or salad with some full cheese.
Coconut oil is an excellent choice for frying because it does not change its composition at high temperatures.
4. Treat yourself to healthy sweets and fruits
You can have more homemade homemade sweets like fruit pies and pumpkin pies, fruit ice cream, chocolate with a higher percentage of cocoa, noodles and dried fruit cakes, muffins with oats and oatmeal biscuits.
For snacks, choose nuts and dried fruits (hazelnuts, almonds, macadamia nuts, nuts, peanuts, raisins, dried cranberries, dates).
Besides being caloric, it also contains healthy proteins, dietary fiber and useful fat.
With seasoned fruit you can enrich salads or add them in yogurt and milk.
When purchasing dried fruit, make sure that it does not contain added sugar and preservatives.
Eat and banana chips (contains 441 kcal per serving of 85 grams).
Benefit from exotic fruit (avocado, mango, papaya, banana) that is saturated and abundant with natural sugar and healthy fats.
Avocado, which can contain more than 300 kcal, add in salad or mix it in smoothie with other fruits and seeds.
In the summer, eat more figs and grapes than calories, as well as useful vitamins and minerals.
5. Try smoothie
In addition to standard meals, use both liquid smoothies such as fruit smoothies and shakes, and enrich them, for example, with flax seeds (abundant with soluble fibers and containing important antioxidant lignin).
Additional tips for getting pounds:
Gradually increase your calorie intake by at least 500 kcal – you will get about 0.5 kg on a weekly basis. Calorie intake should surely exceed their consumption.
Practice strength exercises to build muscle and gain weight (exercise at least three times a week).
If you’re a smoker, get rid of those bad habits. You will have multiple benefits. Specifically, it is known that people after smoking cease to increase the intake of food and thereby get that kilogram.
Always have a bag of nuts and dried fruits, which you can use as healthy snacks between meals.