If you are looking for weight gain methods, it is important that you choose the right ones, instead of gaining unhealthy fat, which could later on lead to health problems. Eating healthy and nutritious food helps you build muscles, gives you strength, and helps you in healthy weight gain.
Although junk food, food poor in nutrition, unhealthy fats, or overeating can help you gain weight, it is not a safe option and has many side effects such as increasing your risk of heart disease, unhealthy belly fat, and diabetes.
Choosing natural and healthy weight gain methods helps you gain a healthy weight and live a healthy life without any negative side effects. It is crucial to check your eating habits to achieve your long-term health goals and have a healthy and balanced weight throughout life. Here are some tips to help you gain healthy weight without damaging your health.
Choose nutrient-dense food
Eating a variety of nutritious food, containing healthy fats, proteins, and complex carbs can help build your muscle mass and healthy weight gain naturally while maintaining your health.
Choose healthy fats such as oily fish, yogurt, nuts, avocado, and seeds.
Healthy protein-rich foods such as eggs, dairy products, lean meat, beans, seafood, and soy help in muscle growth and maintenance. Certain dips rich in protein such as hummus and guacamole are healthy and can be replaced with store-bought sauces or dips. Protein supplements can not be replacements for nutritious meals.
Whole carbohydrates are whole grains, fresh fruits, dried fruits, legumes, and starchy vegetables.
Homemade Food
Try nutritious and delicious recipes at home such as protein smoothies and shakes for safe weight gain and avoid commercial ones, as they may contain a lot of sugar, processed ingredients, preservatives, and less nutrients.
Focus on food that gives you energy and builds muscle mass, contributing to healthy weight gain without building unhealthy fat content in your body. When you experience a sudden spike in hunger, it might make you crave junk or unhealthy food, to satiate your tastebuds. Staying hydrated and well-nourished helps you avoid sudden hunger spikes and cravings.
Avoid drinking smoothies or other beverages during or just before meals, as they can make you feel full, keeping you from having meals.
Eat Regularly
If you have a smaller appetite, eat smaller, nutritious, energy-dense, and frequent meals/ snacks throughout the day. This will help you have enough energy for your daily routine and gain healthy weight without overeating or eating non-nutritious food.
Get enough sleep and exercise
Sleeping well contributes to muscle growth and good health. It also reduces stress and anxiety. Be consistent with your sleep timing and ensure to get quality sleep at night.
Regular exercise stimulates appetite and aids in healthy weight gain. Strength training could help in building muscles which contributes to safe weight gain and tones your body.
Maintaining a healthy lifestyle with a healthy diet, regular sleep schedule, mindfulness practices, proper stress management, and regular exercise are essential to maintain a healthy body weight throughout life.
Avoid these habits
- Drinking water right before your meal
- Eating food high in sugar, salt, and saturated fat
- Staying away from exercise and physical activity
- Indulging in unhealthy eating habits or binge eating
- Unhealthy lifestyle
Certain foods that help in weight gain but can affect your health negatively and are better avoided are soda, processed meat, french fries, doughnuts, fried food, energy drinks, refined food, and processed cheese.
Maintaining a healthy weight needs a healthy lifestyle and nutritious food. Focus on a healthy, fit body and not only on gaining the weight you might have lost due to illness or other reasons. Consult a licensed nutritionist before you start your weight gain journey so that you receive proper guidance to maintain your health.
This Post Has 6 Comments
Write a detailed balanced diet for vegetarians also.
Thank you for the suggestion!
What a great informative post, great for people who have been ill or need to gain weight but do not want to do so in an unhealthy way which is the usual go to for gaining weight.
Allie of
http://www.allienyc.com
I’m glad you found this post informative.
Healthy weight gain helps us maintain a healthy body.
I can see how useful this information is for people who need to gain some weight. No matter what the reason is to do this, it’s essential to do it safely and in as healthy a way as possible. Thanks for sharing this!
Yes, it’s essential to adopt healthy ways to gain weight.
Usually people who are underweight, look for weight gain methods. Doing it safely to avoid any adverse effect is important.