someone asked me if i could do a post on healthy ways to GAIN weight.
i thought this was interesting as it's usually info on LOSING weight that people seek
so here we go.... some tips on adding the kilos without gorging yourself on junk food:
:: Healthy Weight Gain::
choose healthy weight gaining foods.... NO to eating junk & greasy food that will
clog up your arteries and make it hard for your heart to keep you alive. this is not
a ticket to eating unhealthy stuff :p
increase your calorie consumption:
~ eat foods with omega 3 essential fatty acids
(tuna, salmon, flax, nuts, avocado...)
~ eat lotsa protein: lean meat, poultry, fish, nuts, seeds, cheese, yoghurt, legumes
(beans, chickpeas, lentils), eggs
~ eat 5-6 smaller meals throughout the day rather than 3 massive meals
(could be helpful especially if you're not used to eating much)
~ "protein powders & nutritional supplement drinks can be consumed
as in-between meal snacks if you still need more calories."
~ go to this website to calculate a good estimate of your calorie requirements
in order to gain weight
~ pretty much common sense: eat foods higher in nutritional content (vitamins & minerals)
rather than something fatty & sugar laden
~ find ways to increase healthy calories in each meal .
e.g. adding an extra egg for your brekky;
adding cheese to your sandwich;
having yoghurt with mixed nuts as a dessert;
top salads with grilled chicken;
mixing legumes in salads/soups.
~ have a snack before bed time, like a protein shake, toast with cottage cheese
or a peanut butter sammidge, glass of milk & banana
LOTS of options :)
if you want more info, the internet is overflowing with it
try typing in "healthy weight gain" in gooooooooogle.