Most of the people I know are always looking to lose weight, but the great forgotten are those who want to gain weight and cannot. It is not as simple as it seems.
Sounds easy, you can get your fill of ice cream, pasta, bread, cheeseburgers and donuts. That is one way to gain weight, but it is not the best.
Sometimes I work with clients who have lost weight due to dental surgery, a digestive problem, stress, or illness, and I am trying to regain a healthy weight. And as a sports nutritionist, I also work with professional athletes who tend to lose weight over the course of a grueling season.
In all these cases, the goal is to gain weight while optimizing health, and there is a science to that. After all, the old phrase "you are what you eat" is absolutely true: the nutrients in food are literally the raw materials your body uses to build new cells.
A diet full of nutrient-free junk food doesn't give your body much to work with.
Here are five rules for healthy weight gain
1. Supplements Gainers
Obviously to gain weight you need to increase your total daily caloric intake. But this is sometimes not so easy. People who want to gain weight need to eat much more than they are used to, and it is exhausting!
There are many supplements on the market to gain weight quickly, but I advise you to take a closer look at which ones contain the least sugar and which provide the greatest amount of healthy fatty acids.
2. Eat several foods at the same time.
Always aim for at least three food groups. Instead of just a banana or a handful of nuts, top a few slices of toast with almond butter and banana slices (which, BTW, is Khloé Kardashian's post-workout breakfast), along with a glass of milk. organic skim or a substitute for milk.
A wider variety provides your body with a broader spectrum of nutrients to work with throughout the day.
3. Eat healthy but dense foods.
The best way to add extra nutrition without having to eat large amounts of food or go to waste is to choose nutrient-dense foods that pack a lot of carbohydrates, protein, or fat in a small serving.
Dried fruit is a great example. Once the water is removed, the serving shrinks by 75 percent, making a cup of grape a quarter cup of raisins. Just be sure to look for dried fruits with no added sugar or preservatives.
For another energy-packed, nutritious snack, fold in the rolled oats, dark chocolate chips, and chopped dried fruit in almond butter.
Spread out quarter-diameter portions, roll into small balls, wrap in wax paper, and order an all-day snack. (Related: 3 Easy-to-Make Protein Ball Recipes That Will Replace Boring Bars)
4. Drink your food.
Liquids are not as filling as solid foods, so when you're trying to gain weight, they can add nutrition without making you feel full or bloated.
Good options include 100 percent fruit juice, organic skim milk or milk alternatives (like organic soy, or hemp), and smoothies. Smoothies are ideal (over milkshakes) because you can fortify them with all kinds of good things, like wheat germ, nut butter, carrot juice, and protein powder.
(Try Emma Stone's High-Calorie Post-Workout Shake to gain lean muscle.
5. Eat right before bed.
Much of our healing, repair, and regeneration occurs while we sleep. It's like rush hour for muscle and lean tissue building, so eating a healthy snack right before bed ensures a fresh supply of nutrients that are available to "go to work" within the body.
A great option that won't leave you feeling stuffed could be a small bowl of pasta salad made with 100% whole wheat pasta (wheat or a gluten-free alternative), vinaigrette made with extra-virgin olive oil, chopped or shredded vegetables, and a protein. lean like beans, minced chicken breast or an organic crumbled cheese.
Blood sugar level will not drop if the sugar in the blood is not properly processed due to, for example, too little insulin being secreted, or resistance to the action of insulin. If blood sugar levels have not decreased several hours after eating on a regular basis, this indicates a susceptibility to diabetes. To avoid this and stay healthy, we should eat types of foods that will not cause a sudden, extreme rise in blood sugar levels.