How to Gain Healthy Weight
If you want to gain weight, I highly recommended that you do it the right and healthy way.
While you may feel inclined to binge on an extra donut or two, doing so will undermine your health in a major way.
If you are underweight, then you want to ensure that you gain a balanced amount of muscle mass combined with subcutaneous fat and not just a bunch of unhealthy cortisol-driven belly fat.
They are plenty of people, who on the outside appear thin are actually vessels of health problems like diabetes and high cholesterol issues often associated with obesity.
While there are many magic herbal pills and body lotions claiming to add weight to your body, none of it has ever been proven to be as effective as taking your nutrition seriously.
The most important thing is to eat more calories by choosing healthier, dense foods than your body burns. You will need to create a caloric surplus by adding anywhere from 700 to 1000 calories more than your maintenance level. To do this, you will need to determine your calorie needs using this handy calorie calculator.
The idea is not to a be a slave to counting calories all your life but to give you an idea on how you should be consuming on a daily basis. From there, a routine would be adaptable until you have safely reached your goal.
And speaking of goals, your main focus is to consume foods with as much vitamins, minerals, enzymes and calories while supporting healthy digestion and proper elimination. Below are the basic practices that can be used to safely attain a weight gain goal.
Incorporate natural herbal supplements
Fenugreek, alfalfa and gentian help to boost stomach acids and saliva. In addition, these herbs are capable of stimulating your appetite safely.
For the best effective results, consult with your functional medicine physician on the recommended intake amounts based on your bodyweight.
Jam pack your breakfast smoothies
Add some healthy fats like flaxseed oil, walnuts and a half of avocado to your morning smoothies. In addition to your greens like kale and your favorite cup of fruit, use coconut or hemp milk too. Each smoothie should be about 600 calories.
Add healthy oils
One to two tablespoon of either hummus or nut-butters can be consumed in every meal. Or add a quarter slice of a delicious creamy avocado or add an avocado based meal. To see my post of some recipe ideas with the good fat fruit, click here!
Eat a pre-meal before eating your main entrée
Try to add and consume a substantial cup of soup made with split peas or lentils. These ample soups are not very filling but are dense calories allowing you to stack the calories with a main meal.
Follow a square meal plan
Eat four ample meals with a minimum of 3500 calories per day. For lunch and dinner, add a root vegetable like sweet potatoes or yucca for lunch and dinner. Each dish should consist of generous leafy greens like kale or spinach and a whole grain like quinoa or brown rice or a lean protein like chicken or fish. Vegetarians and vegans can opt for a plant-based protein like beans or legumes.
Your protein consumption should be anywhere from 0.7 to 1 grams of protein per body pound (1.5 to 2.2 grams of protein per kilogram). Eating sufficient protein will allow your body to add weight via lean muscle.
Bust a move
Relax and have fun with your workout routines. Don’t feel compelled to lift super heavy weights for the sake of gaining muscles to add to your weight. Choose an exercise like dancing to reap the amazing benefits like maintaining or growing your muscles and improve your heart and lungs without comprising gain.
Consider these tips to help you gain weight in the best, healthy way possible!