How to Gain Weight and Muscle in a Healthy Way

how to gain weight

Often we will hear about actors who gained pounds for a role in a movie and they’ll talk about how they chowed down on hamburgers, pasta, pints of ice cream, loads of French fries and more than the occasional donut. That definitely is a sure fire way to gain weight, but is not the healthiest.

Some people might be trying to gain weight for bodybuilding or due to heath reasons such as dental surgery or stress and are trying get back to a healthy weight while optimizing health.

That old saying “you are what you eat” is totally true, as the nutrients we take into our body from food help to construct new cells. A junk-food diet might sound tempting but it doesn’t give your body much to work with.

Here are tips on gaining weight the healthy way

  1. Eat regularly
    Your body is constantly working (your heart is beating, your blood is circulating throughout your body and your muscles are working). By skipping meals you are depriving your body of the vital fuel it needs to function and when that happens, your body starts breaking down your muscle for energy. It is best to eat every three to four fours.
  2. Eat right before going to bed
    Eating a healthy snack right before bed gives a fresh source of nutrients so your body can have the nutrients to work with while you rest. A good option would be a bowl of whole-grain pasta salad with some chopped chicken or garbanzo beans added to it.
  3. Choose calorie dense foods
    Opt for foods that are jammed-packed with nutrients and calories such as avocados, dried fruits and nuts.
  4. Always aim for at least three food groups each meal
    Instead of munching on a handful of nuts or a banana, put some peanut butter on a piece of whole grain toast with a mashed up banana and enjoy with a glass of whole milk.

Healthy foods that help you gain weight

  • Salmon
    Salmon is a great source of protein without added fat. Try to include salmon into your weekly diet at least three times.
  • Peanut butter
    Everyone loves peanut butter (if you are allergic to peanuts use almond or cashew butter) this salty spread tastes great on bread or if you are more adventurous, try cooking with it, to make some Asian stir-fries.
  • Eggs
    One of the cheapest foods available everywhere and are full of good for you proteins, vitamins such as A, D and E and good cholesterol.
  • Granola
    Granola is a calorie dense product that often is avoided when someone is trying to lose weight, but you can enjoy a big bowl of granola daily, as it is rich in fiber and protein.
  • Butter
    Butter has had a bad rap for the past couple of years, until they discovered that margarine is actually packed full of trans fats and other harmful chemicals for you body. You can enjoy butter but in small quantities, just don’t go overboard.
  • Bagels
    Bagels are another calorie dense food that you can enjoy, especially with a cream cheese, one of the world’s ultimate comfort food.
  • Cheese
    One serving of this delicious dairy product has more than 70 calories with protein, calcium, good cholesterol and fat.
  • Smoothies and fruit juices
    This is the tastiest and easiest method of drinking your calories especially if you are in a rush.
  • Pasta
    Yes, you can enjoy pasta guilt-free with all types of toppings from Alfredo sauce to meat sauce or even as a pasta salad with chopped chicken.
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Updated: June 23, 2018

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