How to Gain Weight – Gaining weight is more challenging than losing weight. Adding certain foods to your diet provides extra calories and nutrients that can help you gain weight safely and effectively.
Ways can help you gain weight safely and effectively
Homemade Protein Smoothies
Homemade protein smoothies can be highly nutritious and effective when it comes to gaining weight. Making your smoothies gives you full control over the ingredients and helps boost calories.
There are a few tasty ingredients you can try.
• Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate, and 1 tablespoon of peanut.
• Vanilla berry shakes: Combine 1 cup of fresh mixed berries, ice, 1 cup of high protein, whole milk Greek yogurt, and 1 scoop of vanilla.
Eat More Frequently
The easiest way to increase your calorie intake is by eating more often. Eat small meals throughout the day instead of eating rice all at once.
Another popular method is to prepare a large pot of rice, refrigerate it freeze individual portions, and then combine it with different proteins and fats for varied meals throughout the week. Rice can be a staple food for supporting frequent, smaller meals throughout the day.
Include Healthy Fats
Healthy fats are a great way to increase your calorie intake without having to eat large quantities of food. Add foods like avocados, olive oil, and fatty fish to your meals.
Nuts and nut butter
Nuts and nut butter can support an eating plan focused on weight gain. However, make sure you pick 100% nut butter with no added sugar or extra oils.
Drink High-Calorie Beverages
Liquid calories can help you gain weight without making you feel too full.
• Milk: Whole milk is higher in calories than skim milk and can be a good addition to your diet.
• 100% Fruit Juices: These provide extra calories and vitamins, but watch out for added sugars.
Salmon and oily fish
Like red meat, salmon and oily fish are excellent sources of protein and important fats, including omega-3 fatty acids. You can prepare salmon in a variety of ways: steamed, sautéed, smoked, grilled, baked, or poached.
Monitor Your Progress
Keep track of your daily calorie intake and weight progress gain. This will help you make necessary adjustments to your diet and exercise routine.
Protein supplements
Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle. There are many types of protein supplements available, including whey soya egg.
Stay Hydrated
Hydration supports overall health and can help with muscle recovery and digestion.