Super Foods For Healthy Weight Gain
The key for healthy weight gain resides not only in how much you eat, but most importantly, the types of foods you consume.
I’ve been on a weight gain program for a while now, and I’ve been seeing gains of about 1lb a week (also touted as a healthy rate for weight gain).
Gaining weight in addition to having a good bodyweight training programme. Attending the gym isn’t necessary; however it will give you somewhat better results depending on your goals though.
Below is a list of ‘super foods’, foods that are densely packed with the nutrients you require for weight gain and a healthy body.
Don’t be afraid of the high fat content present in these foods. Most of the fat is unsaturated and is perfectly healthy for your heart and body.
I consume peanut butter just by spreading it over two slices of rye bread in the morning, and on top of my bagels in the evening. It’s an easy way to consume calories.
Recent studies have insinuated that Walnuts may provide a boost to the number, quality and overall vitality of sperm cells in men – great for people trying for a baby.
I can tell you from experience, there is no way on earth that you’ll fail to gain weight if Walnuts are in your diet and you’re eating them regularly.
I consume about 50g of Walnuts per day with a tin of baked beans. That’s a total of about 700 calories!
While the health benefits above should be incentive enough to eat more avocados, there are additional benefits for those looking to bulk up or add additional weight to their frame.
Due to the fact that avocados are high in healthy fats they are also high in calories, with an average avocado containing over 300 calories.
Below is the nutritional profile for a standard avocado (medium California Avocado):
Calories: 322
Total Fat: 29 g 44%
Saturated fat: 4.3 g 21%
Polyunsaturated fat: 3.7 g
Monounsaturated fat: 20 g
Cholesterol: 0 mg 0%
Sodium: 14.1 mg 0%
Potassium: 974.9 mg 27%
Total Carbohydrate: 17 g 5%
Dietary fiber: 13 g 52%
Sugar: 1.3 g
Protein: 4 g
The reason avocados are so high in calories is because dietary fat is more than twice as calorically dense as protein and carbohydrates. (Each gram of fat you consume is equal to 9 calories, where as 1 gram of protein and carbs is equal to 4).
If you are interested in adding a few extra pounds, avocados are definitely worth considering adding to your diet. They are a versatile fruit, perfect for adding additional calories to your meals.
Initially I thought avocados would taste revolting, purely because it felt like I was holding a green, slimy, foreign substance from Planet Namek! Now I have one once a day.
As you can see above, I have listed the top 4 foods I personally know helps with weight gain. Eat them regularly in conjunction with a balanced diet, and you will be making all kinds of gains. All kinds.
Our friends at Healthy Fit Smart created this infographic to help you gain weight naturally, without having to resort to shakes or supplements.
In addition to the above, I recommend adding sunflower seeds, eggs, oily fish such as salmon or tuna and olive oil to your diet. These foods are ALL good sources of fat and protein that will help promote healthy weight gain.
Well, there are a number of adjectives that skinny people’s friends use for them, like matchstick, skeletal, hanger, undernourished and so on…! All these words give immense embarrassment. Isn’t it?? It is good to be slim and fit, but being skinny and lean can get with it a whole lot of troubles, like fatigue, anaemia, low energy, etc. Here is a list of super foods that can add some extra pounds on your body, making you look fit and healthy.
1. Sweets
Lucky you!!! Sweets, like dark chocolate, ice-cream, cakes are rich in calories, and hence; they are extremely good for people, who want to gain weight. Well, it is a fact that everybody loves sweets, but it is necessary to consume them in moderation. These sweets are made up of sugar, milk products, and other sweet agents, which can prove to be cooperative for thin people to put on weight fast.
2. Nuts
The crunchy snacks, like peanuts, almonds, cashews, walnuts, etc. are affluent in the amount of healthy and rich nutrients, like fats, fibres, vitamins, and minerals, which not only make them an excellent therapy for a healthy heart, but also in gaining weight. These nuts contain essential oils, which assist a thin person to put on pounds fast.
3. Whole Grains
Whole grains include brown rice, cereals, oats, wheat, etc., which are the powerhouses of diverse nutrients. Brown or plain rice and oats are a good source of complex carbohydrates, which are the vital element for building your muscles. On the other hand, cereals are a high calorie food, and they must be taken as a morning meal.
4. Butter
Salted butter contains 36 calories per five grams of serving, and for this reason, this saturated fat is good for all those, who want to increase weight. Another type of butter is peanut butter, which is also an excellent way of consuming calories, minerals, vitamins, and various other health-defensive food elements.
5. Banana
Banana is an excellent fruit for those, who want to put on weight. A large banana has 120 calories, which can instil fat, calories, as well as a good amount of potassium and mineral in a lean person. Banana shake is also a good alternative.
6. Fruit Juice
Pure fruit juice contains copious amount of calories, which can lead to weight gain. Besides giving healthy vitamins and nutrients to the body, fruit juice provides 57 calories per glass.
7. Sweet and Mashed Potato
Potatoes, whether sweet or plain, both are richly filled with carbohydrates and proteins. They are an ideal foodstuff for those, who want to be in a good shape. An interesting fact is that potatoes are an essential part of the daily diet of sumo wrestlers!!!
8. Eggs
Eggs can prove to be a great starter for your day as this calorie-rich food can deliver you minerals, fats, and proteins. It not only maintains your brain and overall health, but also helps you in gaining weight.
The key for healthy weight gain resides not only in how much you eat, but most importantly, the types of foods you consume.
I’ve been on a weight gain program for a while now, and I’ve been seeing gains of about 1lb a week (also touted as a healthy rate for weight gain).
Gaining weight in addition to having a good bodyweight training programme. Attending the gym isn’t necessary; however it will give you somewhat better results depending on your goals though.
Below is a list of ‘super foods’, foods that are densely packed with the nutrients you require for weight gain and a healthy body.
Don’t be afraid of the high fat content present in these foods. Most of the fat is unsaturated and is perfectly healthy for your heart and body.
Peanut Butter
- Regarded as a super sports food.
- Contains a decent amount of protein for growth, and fibre to elevate constipation.
- Calorie-Dense: 588 Calories in 100g (72% fat, 12% carbs, 16% carbohydrates.)
- Hosts a variety of disease-fighting substances: Manganese, vitamin E, folate, tryptophan, vitamin B3, and copper.
I consume peanut butter just by spreading it over two slices of rye bread in the morning, and on top of my bagels in the evening. It’s an easy way to consume calories.
Walnuts
- An extremely great source of protein and fat.
- Rich in omega 3 (monounsaturated) fat and alpha-linolenic acids.
- Regularly touted as a bodybuilding food, because they burn fat too!
- Calorie-Dense: 700 Calories in 100g – that’s about 28% of your RDA.
- The most powerful food for weight gain in this list.
Recent studies have insinuated that Walnuts may provide a boost to the number, quality and overall vitality of sperm cells in men – great for people trying for a baby.
I can tell you from experience, there is no way on earth that you’ll fail to gain weight if Walnuts are in your diet and you’re eating them regularly.
I consume about 50g of Walnuts per day with a tin of baked beans. That’s a total of about 700 calories!
Pumpkin Seeds
- Extremely high levels of manganese and magnesium. The French recommended daily intake for magnesium is about 410-450mg, research states that most men are only getting 353mg. Additional research also concludes that men who have the highest levels of magnesium in their blood had a 40% lower risk of early death.
- Nutrient-dense super food that keeps you full for longer. Pumpkin seeds can actually assist in weight gain when eaten regularly.
- 150 calories in only 25g.
- An incredibly excellent source of protein and fat.
Avocados
The Role Avocado Plays in Weight Gain
Avocados provide a number of health benefits due to being a rich source of healthy fats (monounsaturated, meaning they help reduce blood cholesterol), fibre, vitamins (Vitamin C, helping to boost your immune system) and minerals.While the health benefits above should be incentive enough to eat more avocados, there are additional benefits for those looking to bulk up or add additional weight to their frame.
Due to the fact that avocados are high in healthy fats they are also high in calories, with an average avocado containing over 300 calories.
Below is the nutritional profile for a standard avocado (medium California Avocado):
Calories: 322
Total Fat: 29 g 44%
Saturated fat: 4.3 g 21%
Polyunsaturated fat: 3.7 g
Monounsaturated fat: 20 g
Cholesterol: 0 mg 0%
Sodium: 14.1 mg 0%
Potassium: 974.9 mg 27%
Total Carbohydrate: 17 g 5%
Dietary fiber: 13 g 52%
Sugar: 1.3 g
Protein: 4 g
The reason avocados are so high in calories is because dietary fat is more than twice as calorically dense as protein and carbohydrates. (Each gram of fat you consume is equal to 9 calories, where as 1 gram of protein and carbs is equal to 4).
If you are interested in adding a few extra pounds, avocados are definitely worth considering adding to your diet. They are a versatile fruit, perfect for adding additional calories to your meals.
- High fat content – excellent source of monounsaturated fat. Increases the absorption of other carotenoid-rich foods like fruits and vegetables – best eaten with a salad.
- Average avocado contains a minimum of 300 calories! – that’s 15% of a 2,000 calorie diet
- Fruit that was made specifically for your skin. Avocados are rich in vitamins A, D and E. Great for eating and for application on the skin.
Initially I thought avocados would taste revolting, purely because it felt like I was holding a green, slimy, foreign substance from Planet Namek! Now I have one once a day.
As you can see above, I have listed the top 4 foods I personally know helps with weight gain. Eat them regularly in conjunction with a balanced diet, and you will be making all kinds of gains. All kinds.
Our friends at Healthy Fit Smart created this infographic to help you gain weight naturally, without having to resort to shakes or supplements.
In addition to the above, I recommend adding sunflower seeds, eggs, oily fish such as salmon or tuna and olive oil to your diet. These foods are ALL good sources of fat and protein that will help promote healthy weight gain.
Well, there are a number of adjectives that skinny people’s friends use for them, like matchstick, skeletal, hanger, undernourished and so on…! All these words give immense embarrassment. Isn’t it?? It is good to be slim and fit, but being skinny and lean can get with it a whole lot of troubles, like fatigue, anaemia, low energy, etc. Here is a list of super foods that can add some extra pounds on your body, making you look fit and healthy.
1. Sweets
Lucky you!!! Sweets, like dark chocolate, ice-cream, cakes are rich in calories, and hence; they are extremely good for people, who want to gain weight. Well, it is a fact that everybody loves sweets, but it is necessary to consume them in moderation. These sweets are made up of sugar, milk products, and other sweet agents, which can prove to be cooperative for thin people to put on weight fast.
2. Nuts
The crunchy snacks, like peanuts, almonds, cashews, walnuts, etc. are affluent in the amount of healthy and rich nutrients, like fats, fibres, vitamins, and minerals, which not only make them an excellent therapy for a healthy heart, but also in gaining weight. These nuts contain essential oils, which assist a thin person to put on pounds fast.
3. Whole Grains
Whole grains include brown rice, cereals, oats, wheat, etc., which are the powerhouses of diverse nutrients. Brown or plain rice and oats are a good source of complex carbohydrates, which are the vital element for building your muscles. On the other hand, cereals are a high calorie food, and they must be taken as a morning meal.
4. Butter
Salted butter contains 36 calories per five grams of serving, and for this reason, this saturated fat is good for all those, who want to increase weight. Another type of butter is peanut butter, which is also an excellent way of consuming calories, minerals, vitamins, and various other health-defensive food elements.
5. Banana
Banana is an excellent fruit for those, who want to put on weight. A large banana has 120 calories, which can instil fat, calories, as well as a good amount of potassium and mineral in a lean person. Banana shake is also a good alternative.
6. Fruit Juice
Pure fruit juice contains copious amount of calories, which can lead to weight gain. Besides giving healthy vitamins and nutrients to the body, fruit juice provides 57 calories per glass.
7. Sweet and Mashed Potato
Potatoes, whether sweet or plain, both are richly filled with carbohydrates and proteins. They are an ideal foodstuff for those, who want to be in a good shape. An interesting fact is that potatoes are an essential part of the daily diet of sumo wrestlers!!!
8. Eggs
Eggs can prove to be a great starter for your day as this calorie-rich food can deliver you minerals, fats, and proteins. It not only maintains your brain and overall health, but also helps you in gaining weight.
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