Healthy diet to gain weight is safer than carelessly eating a lot of foods. Though you have to eat more meals and increase the portion, it is still important to pay attention to the nutrients contained in foods you consume.
If you want to gain body weights, here are the nutrients that must be in your healthy weight-gaining diet.
Consuming foods that contain a lot of proteins can help you to gain muscle mass if you combine it with regular exercise. Protein is essential nutrition which is really helpful in building and improve muscles.
Gaining muscle mass will result in increased body weight because muscles are more solid than fat. This will help you to gain body weight but still healthy and ideal. You are able to consume high-protein foods such as meats, fishes, dairy products, eggs, and nuts. You can also drink protein milk that can instantly fulfill the need of protein for your body.
Carbohydrate and Fat
Eating foods which are rich in carbohydrate and fat can also help you to gain body weight. If you want to gain weight, have a meal at least 3 times a day and make sure you consume foods that contain fat, carbohydrate, and protein in one meal portion. It will be better if you consume complex carbohydrate.
Some foods which contain complex carbohydrate are peas, cereals, whole wheat, vegetables, pasta, bread, and brown rice. These foods can help you to increase your body weight because they do not only contain complex carbohydrate but also high calories.
Consuming high-fat foods is also essential. Consuming foods which are high in fat can quickly gain weight because fat has more calories than protein and carbohydrate. However, you must not carelessly consume fat.
In order to get an ideal yet healthy body, pay attention to the fat intake you consume. Eat foods that have more unsaturated fats than saturated fats. Because consuming too much saturated fats can increase the risk of getting a heart attack. Avocados, nuts, fishes, and olive oils are the example of foods that contain unsaturated fat.
Fructose and lactose are the kinds of natural sugar. Fructose is found in fruits while lactose is found in milk products. Adding purified sugar such as high fructose corn syrup, sucrose, dextrose, and table sugar to your meals is also beneficial to gain body weight.
However, candies, canned beverages, and desserts, though they contain a lot of sugars, you are suggested not to eat them too much. Because those foods lack other important nutrients which are needed by the body. Though eating sweets, desserts, and canned drinks can increase your body weight, you will also probably get health problems such as diabetes.
Increasing the intake of calories is the key to gain weight. The addition of calories should be done gradually, which is 300 calories to 500 calories per day. But if you want to quickly gain body weight, add 700 calories to 1000 calories per day. Those are the nutrients that must be in your healthy diet to gain weight.