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“I can eat anything I want, in whatever quantity I wish for because I am gaining weight and I do not need any dieting….” Isn’t that the first thought that came to your mind when you decided to gain weight? Most people have this wrong notion of food gorging for weight gain. However, this is not the ideal way to gain weight as it can lead to medical implications. Staying healthy while gaining weight is important and there is a whole science behind weight gain process which should be followed.
A scientific approach includes a study of blood tests & genetic tests to check vitamins and minerals level and its effects on appetite, assess how the body is functioning, what are its nutritional requirements & deficiencies and how genes are responding to the food intake. The assessment is then incorporated with your daily routine to give you a customized diet plan for healthy weight gain.
Healthy Foods to gain weight: Milk
Every mother’s favourite go-to food. And not for no reason. Milk is a great source of calcium and also provides healthy fats. If you want to gain weight, try to get whole-fat milk, and not the skimmed variant.
Healthy Foods to gain weight : Eggs
A healthy and economical food to gain weight and build muscles. It provides healthy fats, protein and other nutrients. Eggs are rich sources of selenium, vitamin D, B2, B6, B12 and minerals like zinc, iron and copper
Healthy Foods to gain weight: Ghee | Credits: today.com
Ghee is a great source of saturated fats and calories and helps in weight gain. Add ghee to your chapatti/rice. It can also be taken along with sugar. Needless to say, practicing portion control is important.
Credits Food Revolution Network
Peanut butter is a rich source of protein, fat and is suitable for those who want to gain weight. The unsaturated fat in peanut butter is good for your heart. Just apply a splash of peanut butter on few slices of multigrain bread and your delicious breakfast is ready!
Potatoes are a rich source of complex carbohydrates and helps in increasing weight. It has good nutritional value and is rich in starch, fiber and vitamin C. Eat potato with peels as it is rich in protein. We would recommend to go forward with steamed potatoes rather than their fried variant.
Specific fruits like mango, papaya, banana and pineapple are among the best healthy foods to gain weight naturally. They contain natural sugars which are a good source of energy. Drinking juice instead of eating fruit will also be beneficial in the weight gain process. Avocado is a good option for those who want to gain weight.
Red meat is rich in calories and can help in gaining weight quickly. It is also a good source of protein which is useful in building muscles.
Nuts like Almonds, Walnuts, Pistachios are calorie dense foods which are healthy
to eat and help in weight gain.
This is a sample plan. It might not be suitable for you to follow this plan. Please
consult a nutritionist for a customized plan for yourself.
Google help, self-help & unsolicited advice can damage your body and lead to
medical conditions. For example, we blindly follow someone’s advice of taking
supplements for weight gain. If not taken in right manner supplements can result
in kidney failure. Stop treating yourself like a lab rat. Do you service your own car
or mobile handset? Or you seek an experts help to fix the machine?
Human-machine is the most sophisticated machine on the planet earth and we
understand the functioning of this machine.
Weight gain at QUA Nutrition is a scientific process which integrates data analytics
into diet and training. Our team of expert nutritionists will design nutrition and supplement plan that will cater to your needs and help you gain those few kilos.
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