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Foods that Can Help You Gain Weight in a Healthy Way

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If you’re asking yourself the question “what are some foods that help you gain weight,” than you’re probably in the group of people that is envied the world over. People who struggle with having excess weight, look upon skinny people as being the luckiest people on earth.

They see them eating whatever they want and not gaining an ounce. But for the underweight person, who is not able to gain a single pound no matter what they do – they are living in a nightmare. They are tortured souls who would gladly change place with the people who have excess weight problems.

There is a way for hard gainers to increase their body weight and keep that extra weight on.

They have to follow the universal rule – to gain weight you have to eat more calories than you burn. It really is as simple as that.

But as simple as the rule is – it’s not easy. In fact, it’s a major struggle. It can drag your self-esteem into a bottomless pit – make you depressed, and lead to dark thoughts. But it doesn’t have to be this way – you can overcome this seemingly insurmountable obstacle – and you can start today.

Increase your meal frequency and portions

If you want to add weight you may need to modify the normal 3 meals and a few snacks a day program.

eat healthyYou should consider eating up to 6 meals a day and increase your portions in every meal in stages. Give your stomach time to digest each meal fully by separating the meals by at least 3 hours.

Increase your carbohydrate intake

Carbohydrates are the only macro nutrient that will supply your body with an immediate source or energy and increasing the numbers of carbs you eat will help you gain weight. Potatoes, brown rice, pasta, fresh, dried and tinned fruit, and whole meal bread are good sources of carbohydrates to help you gain weight.

Increase the amount of calories you consume

For you to gain weight, whether muscle or fat, you need to consume more energy than your body uses. Your diet should contain nutritious high calorie foods to gain weight in a healthy way. Some of the foods rich in calories are cereals, beans, potatoes, fruits, rice, peanut butter/margarine, salmon, cheese, dressings, whole grains and pasta and are good for gaining weight.

Consume more protein

High protein foods not only provide you the energy you need on a daily basis but in quantities can also assist you in gaining weight. Some of the more healthy options that are high in good proteins include milk, , yogurt, egg whites, soy products, lean red meat, chicken, beans, nuts and seeds and fish.

high protein diet

Increase the quantity of healthy fats in your diet

Not all types of fats are good fats and it is important to consume foods rich in unsaturated fats to make sure the weight you gain is healthy for you. Good fats to look for are found in avocados, olive oil, oily fish, sunflower oil, coconut oil, cod liver oil and some raw nuts. These fats play an important role in muscle building and also have numerous health benefits.

Weight Lifting Exercise

With all of the extra calories you will be consuming you are sure to have extra amounts that are not being used up and have the chance to convert into fat. By incorporating a weight lifting program into your daily routine you will make sure that those extra calories do not hit your belly or hips and are converted into muscle.

As always, sticking with the ‘everything in moderation’ mantra is the best bet for keeping to a healthy weight gaining program. By spreading your calories across the different food groups you will find that you will gradually gain the weight you need and stay healthy at the same time. It’s a win win for you!


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