Although we do not have a tendency to gain weight, if we want to gain weight in a healthy way, we must know how to choose the most adequate foods so as not to put our health at risk. Weight gain in a healthy way is possible thanks to the foods that we will tell you next. While the majority plan is to lose weight, others try to gain muscle mass to gain weight in a healthy and balanced way and to be able to leave thinness. And is that although it is not advisable to be overweight, being below the ideal weight can also involve several health problems for the person. As, for example, hormonal imbalances, in addition to bone problems, gastritis and other conditions that interfere with quality of life. Fortunately, there are foods that help you gain weight in a healthy way. These give the body nutrients that contribute to having an adequate body mass index.
How to Gain Weight in a Healthy Way with 7 Delicious Foods
Rich in vitamins, minerals and high quality proteins, eggs are one of the best foods to gain weight without affecting health. The eggs contribute to gain muscle mass (especially the clear). Unlike other foods, its contribution of fat is minimal and does not affect health. They can be consumed at breakfast, in the way you prefer, to give the body an extra energy.
The nuts of all varieties are a healthy snack that helps build lean muscle without causing fat accumulation or digestive problems. They contain essential amino acids, antioxidants and omega 3 fatty acids, all recommended to gain weight without affecting the metabolism activity. They can be consumed every day, either mid-morning or as part of breakfast.
The rice is one of the foods that should not be missing in the meal plans of those who are trying to gain kilos without suffering health problems. It is an important source of carbohydrates and essential minerals that, together, increase body weight by strengthening lean mass. It is advisable to consume it during lunch or dinner, always accompanied with a source of protein and healthy fats.
Potatoes contain healthy starches that can help thin people in their goal of gaining weight. These add more calories in the diet. It also provides vitamins and minerals that help keep the body healthy. They contain a substance known as glycogen. This improves athletic performance by helping muscle recovery. They can be eaten as part of lunch, preferably steamed.
5. Fatty Fish
The fatty fish contain high concentrations of omega – 3 and proteins. Both necessary to gain weight and protect the body against various diseases. These help to gain lean mass during the practice of physical activity and, in addition, increase sports performance. Unlike other types of meat, they do not contain harmful fats and, therefore, allow you to gain kilos without reaching overweight.
- The ideal is to consume, at least, 2 servings a week.
- Cook it steamed or grilled to enjoy its benefits to the maximum.
Avocados contain healthy fats, proteins and antioxidants that help take care of the body without causing weight problems.
“Its inclusion in the regular diet helps to gain muscle mass”.
In passing, it provides a significant number of calories to give energy to the body. They can be consumed by themselves, or added in salads and natural smoothies.
7. Black Chocolate
Dark chocolate is a food that contains essential nutrients that, when assimilated, help to increase kilos without generating health difficulties. It contains fatty acids, amino acids and antioxidant compounds that promote weight gain without causing accumulation of harmful fat deposits. Contrary to what was thought, it is a healthy food that increases the level of energy and, as if that were not enough, protects the cells.
- Consume it moderately, in the morning or afternoon hours.
- Make sure it contains at least 70% cocoa.
- Add it in your fruit smoothies.
Weight Gain in a Healthy Way: Final Comments
Keep in mind that, in addition to consuming these foods, it is important that you adopt an exercise routine focused on the formation of muscle mass. This, together, will help you reach the ideal weight without suffering health problems or overweight. However, we will always recommend you to go to your doctor or nutritionist to supervise your weight gain.