Weight Gain Nutrition
We always hear a whole lot about how to lose weight. In addition to fad diets that promise to help individuals shed pounds quickly, there are plenty of basic, common-sense ways lose weight. But those who want to gain weight, from athletes looking to bulk up to patients recovering from a weight-depleting surgery or procedure, are often left in the dark. That weight may be crucial to their health. Those who are underweight may be experiencing negative health effects, such as lack of energy, a weakened immune system and other health issues.
According to the Body Mass Index scale, which uses a person's height and weight to estimate their level of body fat, having a BMI of less than 18.5 qualifies as being underweight. Whatever your reason for looking to gain weight, there is a healthy way to do it. It's more than just packing on the calories from whatever fast food joint you decided to grab today. Learning how to gain weight the healthy way is a topic that many are unfamiliar with – but here's how to go about increasing the number you see on that scale:
Choose filling beverages
Seeking out high-calorie beverages like smoothies, shakes or liquid meal replacements is a great strategy for building muscle and gaining weight the healthy way. It's an easy way to increase your daily caloric intake. For your next snack or meal, reach for Naturade Weight Gain. With 21 grams of carbohydrates and 9 grams of protein per serving, you're going to amplify your caloric intake significantly. This protein powder can easily be added to tasty shakes and smoothies, giving you more energy and a more balanced weight gain program.
Consume the right foods
As a general rule, you should be consuming more calories than you expend. But rather than splurging on sweets and fast food, it's best to fill up on nutritionally sound foods to get the most out of the calories that you're consuming. In other words, you should be focused on quality over quantity. Choose nutrient-dense foods from all food groups. Here are a few foods that are going to help you to gain weight:
Fruit: Go for dried fruit like bananas, pineapple and raisins.
Vegetables: The veggies higher in calories, but still high in nutritional value include, peas, potatoes, winter squash and corn.
Whole grains: Look for whole grains in your pasta, bagels, bread and rice for a good source of carbohydrates that will give you the energy you need to take on the day.
Dairy: Anything from cheese, yogurt or ice cream provide you with extra calories that are going to add up over time.
Nuts and seeds: Some of the best nuts for gaining weight include sunflower seeds, flax seeds, brazil nuts, almonds, walnuts and peanuts.
Just like your meals, your snacks should also be calorie-dense. When you're on the go, carry snacks like nuts, cheese, dried fruit, yogurt with granola, avocados, whole grain crackers or pretzels.
Most people have a goal to shed the pounds and look slim and trim. However, some athletes who lose weight during a grueling season may be looking to pack on the pounds again through bodybuilding, while others may wish to gain weight after undergoing a medical procedure. Many associate weight gain with greasy cheeseburgers and sweet treats. While it would be great to indulge in all of those, your body wouldn't be too happy with you. There are healthy ways to gain weight and get to the number you want to see on the scale, no matter the reason behind bulking up.
For those that wish to build muscle for bodybuilding, it's important to up your calorie intake to keep up with the amount of energy your body is burning during strength training. The amount of calories you need per day can depend on training frequency, body type, gender, age intensity and goals. The bottom line is that you need to be taking in more calories than your body is burning to see results.
If you're looking to get back to a healthy weight after undergoing a medical procedure, you'll want to check with your doctor if you have any dietary restrictions. Your reason for wanting to gain weight differs from that of body builders. You'll want to eat snacks in between meals and gradually start exercising to increase muscle mass.
Seek out additional help
If you're not seeing your weight go up, bring in a little help with Naturade Weight Gain. Through just two delicious shakes per day, you may see your caloric intake rise and even see more energy in your fitness routine. Instead of being packed with sugar, this protein meal replacement is equipped with tons of carbohydrates, protein and natural enzymes. In no time, you may be on your way to your desired weight! Meal replacements are especially important when it comes to weight gain because they're designed for people looking to bulk up.
Chow down frequently
When trying to gain weight, you shouldn't go three to four hours without eating. Your body needs a continuous supply of energy to keep going, therefore, you need to fuel it to build muscle mass. Katherine Zeratsky, R.D., L.D., of the Mayo Clinic suggested you add small, but healthy snacks in between meals to keep your metabolism up. Nuts, peanut butter, cheese, avocado and dried fruit should do the trick.
In order to gain weight properly, you'll want to spend time in the kitchen as well as the weight room. Lifting weight and strength training will bulk up your muscle mass. However, in order to see any significant weight gain, you'll need to increase your caloric intake to about 250 to 500 extra calories per day.
Cover various protein groups
Try aiming for at least three different protein groups. This way, your body has a wider variety of nutrients to work with throughout the day. Here are some foods that you'll want to include in your diet:
Salmon. When eaten twice a day in a regular portion size, the protein in this omega-3 rich fish can help increase your weight.
Peanut butter. Also high in protein, this soft spread is versatile and can be included on anything from bananas and bread to apples and crackers.
Whole eggs. Start off your day with this vitamin and protein-packed breakfast food to get you on the right track for weight gain.
Granola. According to Health Me Up, a bowl of this stuff can reach about 500 calories and contains nuts and oats that provide a bevy of health benefits.