So what are some healthy foods to gain weight? Well, there are many different types of foods that you can eat on a daily basis to gain weight. However, some are definitely much better than others and as long as you stick to these foods and some of these principles, you will definitely see the scale moving in the right direction. Now before we look at which foods are the best for gaining weight, let’s talk about a few key principles you need to follow first to point that needle north when you step on the scale each morning.
The first thing you should eat is breakfast. I think this is extremely important if all you care about is gaining weight. If you’re not eating breakfast, you’re skipping much-needed calories, especially after an overnight fast. When you wake up, your body is naturally sensitive to insulin and craves calories to start with.
The other important time to make sure you eat something is right after exercising or weight training. You have to eat after this time to provide your body with the necessary nutrients to start the anabolic process of rebuilding and recovering for your next workout. If you don’t do this and skip this step, you’re hurting your chances of building quality muscle and depriving yourself of a good time to gobble up a lot of food without really worrying about it turning into body fat. The reason for this is because after a workout, your body is in a ready state to absorb a ton of calories, specifically from carbohydrate and protein sources. You should take advantage of this opportunity to the best of your ability. Now let’s get into some healthy foods to gain weight …
Healthy food n. # 1: potatoes
Potatoes generally get a bad rap because they are a white starch that can potentially raise your blood sugar quite a bit. But when you combine potatoes with protein sources and use other means to increase insulin sensitivity, you won’t have to worry as much about this. Especially if you eat potatoes before or after exercising. This will ensure that your body uses them correctly for fuel during your workout and for glycogen replenishment. Feel free to eat all the different types of potatoes because it doesn’t matter. They are all packed with vitamins, minerals, and fiber. They are often misunderstood and really underused when it comes to gaining weight.
Healthy food n. 2: whole eggs
The reason I put whole eggs instead of whites is because of the calorie content and all the vitamins and minerals that the egg yolk contains. Everything good in the yolk, not the egg white, including the cholesterol content. However, you don’t need to worry about this, as study after study shows that your cholesterol levels are only about 20% of your diet and 80% are genetic. Egg protein is a healthy source and has a 100% biological value. This means that your body will use all the protein from the egg compared to beef or chicken, which is much less.
Healthy food n. 3: ground beef
I love ground beef as a weight gain food for its high protein and high fat content. Also, I heard a saying once to build muscle, you need to eat muscle (aka protein), so yeah. However, beef is great because it packs a lot of calories in a small serving. Everything is packed with great growth factors and vitamins that help with growth and repair.
Healthy food n. 4: steel cut oats
I prefer steel cut oats over rolled oats because it is much healthier and contains more nutrients, vitamins, minerals, carbohydrates, and fiber in a smaller serving size. For example, if you look at the back of both labels, you will notice that steel cut oats have 4 grams of fiber and 27 grams of carbohydrates in ¼ cup, whereas with rolled oats you would need half a cup to achieve the same effect. . It is a great source of carbohydrates and has a low glycemic index. Personally, I’ll have oatmeal 1-2 times a day for its slowing effect on blood sugar, its fiber content, and simply because I like the taste. I also add some omega 3 enriched butter and coconut milk to thicken it up, add a little healthy fat, and increase the calorie content. If you want, you can even add a scoop of protein powder to really make it a complete meal. I make that time every now and then, especially before a workout, so I’m full of energy and ready to go.
All in all, these 4 healthy foods for weight gain are perfect for anyone, especially if you’re on a budget. They contain a lot of calories and are nutrient dense at the same time, which is the best of both worlds.
