We mostly see people who want to shed pounds because of too much weight but there are some who want to gain weight because they are too skinny and they feel that they are not liked by others but it is very difficult for an individual to gain weight who has a fast metabolism rate. According to doctors, a person who is skinny has more chances to face health issues such as damage of different body organs, menstruation problems and bone density loss etc.
People who want to gain weight should know the tips to gain it in a healthy way because eating junk food and drinking fizzy drinks can help them gain weight but there will be lack of nutrients in the body which are essential to remain fit.
Nutritionists suggest that the best method to gain healthy weight is by eating natural, whole foods and focusing on the intake of calories every day.
Given below are some foods which can assist in gaining weight in a healthy manner:
1.Real nut butters, a great healthy diet
Nut butters contain protein and fats which make it outstanding for people looking for foods full of nutrients. Nut butters also have foliate, magnesium, Vitamin E, and Vitamin B3 present in them which are beneficial for the human body. 1 tablespoon has almost 100 calories and 4 grams of protein, which if taken by mixing in oatmeal or as a topping on a slice of whole grain bread, gives great results. Make sure you purchase natural real nut butters without added sugar.
?2.Lean red meat is also outstanding to gain weight
Steaks have a ton of protein and iron present in them but according to food experts, not all steak cuts are made equal where some are fatty while others are not. More calories are present in fatty cuts which are needed by individuals who want to gain weight and the other great thing about fatty cuts is that they are tastier. Cholesterol level is high in red meat which is the main reason why it should not be taken daily because red meat is not healthy as it has saturated fats that can harm the body if eaten regularly.
3.Intake of Tropical fruits is a great method
?Intake of tropical fruits can assist in weight gain which includes mango, bananas, and pineapple. They contain natural sugars and provide energy to the human body. A person can eat fruits by adding them in salads; smoothies can also be made using fruits.
4.Another great way is to take whole fat milk
According to dietitians, intake of whole milk instead of skimmed milk is another great way to gain weight because it contains more calories. Whole fat milk also contains vitamins and nutrients. When making foods or desserts that need milk, add whole fat milk like in oatmeal and cereal. Creamy coffee is also a great choice if the person likes to drink coffee.
5.Use of Natural granola is best
Natural granola when taken with no added refined sugar gives great results. Eating it with yogurt topping makes it rich in protein and can be had for breakfast. Other than that, dried fruits can also be added in it. Rolled oats, sugar, and healthy fats are used to prepare it but it can also be purchased from the market.
?6.Avocado, great for weight gain
140 calories are present in one half of an avocado and it is rich in potassium, folic acid, Vitamin E and Vitamin B. Add it in salads and it can also be eaten with toast after spreading it over a slice. You can also take half a ripe avocado and mash it up on the slice, then sprinkle salt and pepper on it.
7.Eat potatoes and get healthy
When a person attempts to shed pounds, the first thing to be cut from the diet are carbohydrates but anyone trying to gain weight should add them in their diet. Potatoes are rich in protein fiber and a ton of Vitamin C is present in them. One thing to be kept in mind is that a person should select carbohydrates that have nutritional value.
8.Cheese, a great product to get fat
Almost all types of cheeses are high in fat which makes them great for gaining weight. A person can eat goat cheese with eggs and Swiss with roasted chicken. Other than that, it can be consumed with many other products by adding it in different meals.
9.Nuts, a great food item for weight gain
Nuts contain fat and nutrients which are great for making a person healthy. People can consume almonds and macadamia which are rich in fats. Mixed nuts are also a great selection as they provide a nutritional advantage. Nuts can be added in many different types of dishes and meals to make them taste good and also to make it easy to eat them.
10.Vegetable oils contain health benefits
Extra virgin olive oil, safflower oil, coconut oil, and peanut oil are full of flavor which can be used as salad topping and they are also high in calories. Only a few oils will not burn when cooking so they should not be used when cooking foods that take longer to cook. If oil burns in the cooked meal then it ruins the taste.
11.Increase the use of whole wheat bread
According to nutritionists, eating healthy bread products is a great way to get healthy. A person should eat whole grain bread because white bread is not good for health and should be avoided. Whole grain varieties have fiber and minerals present that are not present in white bread. It assists in staying energetic for a long period of time.