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How do I increase my weight in a healthy way


How do I increase my weight in a healthy way

How do I gain weight in a healthy way is a question that some people ask, as there are many people who find it difficult to gain weight, just as many people want to lose weight, and there are many foods and also some exercises that help in gaining weight in a healthy and safe way, and one of the ways to gain healthy weight :

  • Choose high-calorie foods
  • Add nutrient-dense foods to your diet
  • Eat 5 meals a day
  • Eat healthy snacks between meals
  • Drink plenty of fluids
  • Get enough sleep
  • Do sports

Choose high-calorie foods:  Fat contains more than twice as many calories as the same amount of protein or carbohydrates. But stick to unsaturated, heart-healthy fats

Add nutrient-dense foods: When trying to increase your calorie intake, quality is actually more important than quantity. Switching to high-calorie junk foods or processed foods will not help you gain healthy weight.
Instead, add nutrient-dense foods to your meals to increase your daily calorie intake and make you feel more energetic.

Eat 5 meals a day:  One of the first steps that helps in gaining weight is eating more frequently in the day, and experts usually advise those looking to gain weight to eat about every three hours, because if you spend a long time between one meal and the other, your metabolism will slow down. This is not healthy.

Also, with the frequency of eating meals, you will feel hungry as the meal time approaches, and this is a good way to eat more calories.
It is also recommended to have a snack close to bedtime.

And always make sure that the meals you eat contain complex carbohydrates and healthy fats , and your meal should contain three different types of foods, and you can also have juice with meals

Eat healthy snacks between meals:  Eating the right snacks between meals will increase the amount of calories that enter your body, and try to include three different foods in snacks as well, so that you get a variety of nutrients that help you build muscle.
Among the snacks that help in healthy weight gain are nuts, fruit yogurt, peanut butter with biscuits, berries and boiled eggs.

Drink plenty of fluids: Drinking 100 percent fruit juices helps provide calories, vitamins, and minerals that aid in healthy weight gain.

Get enough sleep: Your body needs time to rebuild and store muscle in a healthy way so it doesn't just turn food into fat.

Do sports :  You may think you don't need to exercise because you're trying to gain weight, not lose it, but exercises such as strength training, yoga, and speed training will help you build muscle and gain a healthy weight.

Examples of foods that help in healthy weight gain

Milk : Consuming milk helps in gaining weight and building muscles, as it provides a balance between fats, carbohydrates, and protein, and also contains calcium and some minerals.

Rice:  Rice is a low-cost source of carbohydrates that helps in weight gain, and it is a dense source of calories. Many other ingredients can be added to the rice to modify the flavor in different ways.

Red meat:  Red meat is one of the most important foods that help build muscle, as 170 grams of red meat contains 5 grams of leucine, which is one of the essential amino acids, and it is also a source of dietary creatine as well, as 49 grams of protein contains about 456 calories. refractory.

Potatoes and starches:  Starches and potatoes are among the most effective foods for weight gain. You can also choose one of the sources of healthy carbohydrates such as quinoa, oatmeal, buckwheat, root vegetables, and beans.

Salmon and oily fish: Salmon is a healthy fat, like red meat.

Eggs and dairy products: Eggs are rich in protein and are one of the best foods that help build muscle. Also, cheese and yogurt are important foods when trying to gain weight in a healthy way. 

Foods to avoid when gaining weight in a healthy way

White sugar: Since sugar has health risks, especially when it is consumed excessively, sugar intake is linked to cardiovascular diseases, metabolic diseases, and diabetes.

Refined Carbs: Refined carbs are fake foods that have been stripped of their nutrients and enter the bloodstream like a shot of sugar. Eating refined carbs triggers the release of insulin, which turns sugar into stored fat instead of fueling the body to build muscle. Switching to refined carbs will also affect weight gain. It affects insulin, cholesterol and triglyceride levels in a negative way, so avoid eating white bread, white pasta, white rice, baked goods, cereals and refined grains.

Hydrogenated oils: such as soybean oil, corn oil, and canola, where hydrogenated oils contain trans fats that interfere with the normal metabolism of cells and can slow down the recovery of your muscles after exercise, prevent healthy weight gain, cause inflammation, and are also associated with many health conditions, including heart disease and disorders digestive system and increase cholesterol levels.