4 Foods For Healthy Weight Gain

Trying to gain weight in a healthy way is just as difficult as losing weight the right way, so we must be careful not to put ourselves in danger.

It is common to find people who are trying to lose weight all the time. However, this time we will talk about the opposite side: how to gain weight in a healthy way? Are you one of those who do everything possible but never manage to reach your ideal weight?

If you have faced this problem you will already know how complicated it is. Surely you have gone through situations where they thought you were sick or you have felt insecure with your appearance. The truth is that Trying to gain weight is just as difficult as losing weight in a healthy way .

This time we will tell you which are the best foods if you want to gain weight in a healthy way.

1. Pasta

The first food on the list for healthy weight gain is pasta. It is high in calories and complex carbohydrates, so it keeps glucose levels stable .

To ensure that weight gain does not alter other aspects of health, we recommend opting for whole wheat pasta. This one has become quite common, so you won’t have a problem finding it.

When consuming it, try to combine it with vegetables and some protein . A simple option is salads, although lasagna and similar dishes are also appropriate.

• In a cup of cooked spaghetti you get about 220 calories. However, these amounts can easily increase depending on the dressings or sauces with which you accompany the pasta.

2. Nuts

A good option to gain weight in a healthy way and satisfy your craving for something sweet are nuts. It is a good idea to carry a mixture of several of them with you and eat them throughout the day. These foods provide proteins that contribute to tissue repair, as stated by research published in the journal Food & Function.

We recommend buying the nuts in health food stores or local markets. Always make sure to choose dye and sugar free versions. A good option to consume them is as part of the mid-morning and mid-afternoon snacks.

3. Milk

In addition to helping you maintain healthy bones, milk supports your efforts to gain weight in a healthy way. This food It is characterized by being a good ally to build lean muscle thanks to the protein it provides .

It is also a good source of calcium, minerals, vitamins, and healthy fats. If you have chosen to consume plant-based milks, it is an excellent idea that for a while you include milk cow twice a week. In case you are lactose intolerant, just choose the lactose-free version.

You can complement the effect of milk with good quality vegetable protein. To do this, simply choose a protein powder and add it to your morning shake. Some have flavors, so you don’t need more. In case you don’t like them, you can add a fruit and some seeds to give it flavor and texture. .

Anyway, do not forget to monitor the calcium intake in the diet. Either through dairy or nuts, it is necessary to cover the recommendations of the nutrient. Otherwise, osteoporosis processes could be experienced in the long term, as evidenced by a study published in Osteoporosis International.

4. Rice to gain weight in a healthy way

We know that eating pasta all the time can get boring. Luckily, there is an equally healthy and delicious alternative: rice. It would be best to consume rice integral, but if you can’t, normal is just as good.

This food helps you gain weight in a healthy way. AND In just one cup of cooked rice (about 165 grams) you get 190 calories, 43 grams carbohydrates, and almost no fat.

In order for the amount of lipids to be really minimal, you have to make sure you don’t add extra fat. Avoid preparations that force you to fry the rice and always choose to cook it. In this way you will avoid the presence of trans fats, which have been shown to be harmful to health.

In general, you can prepare any recipe you can think of with cooked rice. It is possible that the first few times you will have to modify some times of the recipe. However, they are small changes that are worth making for health.

We recommend avoiding commercial rice that comes in seasoned preparations. Although they may taste great, they contain health-affecting colorants, preservatives, and sodium.

Adjust your diet for healthy weight gain

To gain weight in a healthy way, it is essential to increase muscle mass. When this is the objective, it is essential to guarantee the protein intake. Also that of high-quality complex carbohydrates. By following the recommendations that we have given you, you will achieve a progressive increase in body weight, without altering your health.