In today’s day & age, it would seem that the majority of the planet’s population is either overweight or obese. But believe it or not, there is almost just as much of an equal amount of people that are with very high metabolisms.
& these folks need love too! In fact, they’re just as motivated to put on some pounds as the former group is to shed some.
Most people try everything from strange pills that are designed to “trick” the metabolism to the classic “couch potato” lifestyle that just disastrous. Though the most apparent “uneducated solution” is to eat more and exercise less, folks end up creating very unhealthy habits that turn them sick, tired and weak.
So the real question is, how can you put on some pounds in a healthy way that doesn’t cause all of those negative symptoms that comes from eating empty calories?
The secret is to find the right foods that are good for you, gives you energy and helps you achieve your weight goals in a healthy fashion.
Here is my list of the top 8 healthiest “weight-gain” foods:
It surprises me sometimes how many health buffs out there aren’t even aware of how helpful nuts are when it comes to gaining weight or putting on some extra pounds for the season.
Almonds are a wonderful selection to add to your weight gain diet and keep in mind that macadamia nuts are also very high in fat.
A good idea is using mixed nuts to get a great variety of nutrition all in one. I recommend throwing nuts on top of different Asian dishes, cereals, oatmeals, and salads.
According to foodies, nuts are jam-packed with nutrients along with fats.
They also have a substantial amount of Fiber, though it’s important to note that not every type of nut out there holds an equal amount.
But, believe it or not, you only need just a handful amount of nuts to keep a full stomach
We highly suggest drinking whole milk as opposed to skim milk due to the fact there is more fat content.
What makes milk a great source for weight gain is the fact that there is alot of carbohydrates and protein and a wide range of other nutrients.
We recommend drinking two glasses of milk per day due to the fact that one 100ml serving has about 3.4g of protein, so after your second glass you would have taken in about 14gs of protein.
There are many other health benefits to milk, and by doing a simple google search, you’ll quickly see why it would be important to include this is your weight gain diet.
Cheese has been a fundamental part of our diets for centuries across just about every culture around the world & it’s an excellent food for gaining weight and number of other heath benefits in general.
There is an enormous amount of different nutrients including proteins, calcium, fats, minerals and vitamins.
The calcium in cheese is a great nutrient when it comes to formulating stronger and heavier bones. The proteins in it are great for muscle formation and growth
Cheese also has its obvious fats for the fat-based processes in our bodies
& of course the vitamins and minerals provide can significantly improved our metabolic functions.
Another cool thing about cheese is the fact its really delicious, so we can easily add several hundred calories to most dishes.
Its full of healthy fats so if you need a calorie boost along with good flavor as well, feel free to add it to your meals.
Also, the larger the quantities the more protein. So you definelty can’t go wrong with Cheese.
Now, if youre looking to gain weight in a healthy way, than Eggs are an excellent choice, and should certainly be on top of the list.
As much as 100g of eggs has about 13g of proteins. They are also loaded with several vitamins like vitamin A and B12 making them an excellent health food.
Eggs are a very good source of inexpensive, high quality protein.
You can have them in anyway you like, especially for breakfast – scrambled, poached, boiled, etc.
Studies have shown that over half of the protein thats in an egg is inside of the egg white which is jam packed with Vitamin B12.
They have also found that there are lower amounts of cholesterol and fat than the actual yolk itself.
Alongside Vitamin B12, here are some other healthy nutrients you can find in the Egg White:
- Vitamin D
- Vitamin B6
- Vitamin B12
When you’re trying to gain weight, about 40% of your diet of carbohydrates.
One of the best foods to get this source from is potatoes. Not only that, but potatoes also contain different types of amino acids like arginine and glutamine.
For the best nutritional value, you should choose sweet potatoes. If you are eating regular potatoes though, your best bet is to keep the skin as it contains the most vitamins and minerals.
6. Peanut Butter
A great source of fats and proteins is natural peanut butter.You can get about 4 grams of protein and up to 100 calories with one tablespoon.It’s important to check the nutrition facts on the back, but the typical store brand peanut butter contains the following nutrients:
- Vitamin E
- Vitamin B3
When shopping for peanut butter, if you’re looking to gain weight ina healthy way, its always best to opt for the natural peanut butter as you won’t have to worry about all of the loads of suger that gets added in.
Mix your peanut butter in with your oatmeal for a healthy combination of fiber, and proteins.
Spread your peanut butter on top of whole grain breads, and you can also choose it as a dip for apples.
7. Whole Grain Bread
Speaking of whole-grain breads, if you’re looking for a great carb source to help you gain weight, you definelty can’t go wrong here.
Combine whole grain slices of bread with good protein sources like, meats, potatoes, cheese and eggs for a high calorie and well-balanced meal.
When you’re out and about purchasing bread, be sure to look out for the seeded and whole grain breads. You’ll find the healthy ones such as Ezekiel bread in most grocery stores.
Avacodos have an enormous amount of fats and calories. If you’re skinny and looking to gain weight in a healthy way, this definetly should be one of your top choices. On the other hand, for those looking to lose weight, this is one to avoid.
Most people wouldn’t believe that this fruit would be a top choice for gaining weight, but this one is jam-packed with energy
There are approximately 320 calories in a standard sized avocado, with a stunning 29 grams of fat. Some of that is saturated fat, so it’s not wise to go too crazy on these delicious fruits.
I like to add avocado to a salad to give it a bit more energy density, or use it as a spread on a sandwich if it’s a bit on the riper side.