To increase your bulk, you need to add high-calorie food in your diet. Anyone can increase weight by consuming high amount of junk food, but junk food contains high quantity of saturated fat, which can cause severe health complications.
For a healthy weight gain, you need to choose nutritious high-calorie food such as fatty fish, red meat, nuts, fruits, eggs, olive oil and peanut butter. To gain 1 lb. per week, you need to consume about 500 extra calories daily. Here is a list of food that can increase your weight:
Monounsaturated fats and polyunsaturated fats are known as “good or healthy fats” because they are good for your heart, cholesterol and overall health. High on calories, these fats help you to gain weight quickly and do not cause cardiovascular diseases. Instead of regular vegetable oil, use olive oil, canola oil and sunflower oil for cooking. Use peanut butter as a substitute for regular butter; two tablespoons of peanut butter offers about 188 calories and 16 g of fat. Include nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, walnuts, cashews) in your diet as they contain healthy omega-3 fatty acids. Replace meat with fatty fish (salmon, tuna, mackerel, herring, trout, and sardines).
Choose nutritious high-calorie carbohydrate food over junk food. For healthy weight gain, you can add raisins to any of your meals; one cup of raisins contains 493 calories and 131 g of carbohydrates. During snack time, treat yourself with dates. Dates are high on calories and carbohydrates. Another nutritious high-calorie carbohydrate food is sweet potato. One cup of baked sweet potato gives 180 calories and 41 g of carbohydrates. Replace white rice with brown rice. Eating more fruits and limiting vegetable intake can help in weight gain as fruits have more calories than vegetables and are rich in carbohydrates.
Normal food does not contain high amount of protein so you can replace it with a weight gain supplement such as a soy or whey protein shake. Protein supplements can increase your overall caloric intake. Make sure your weight gain supplement is a good mix of protein and carbohydrates and has less sugar content. Some sources of high-calorie protein include chicken breasts, protein powder, red meat and milk. You can increase the calories by mixing protein powder with milk or juice instead of water. Add 3-4 whole eggs in your breakfast as egg white gives protein and yolk adds calories.
Dried foods are high on calories as they have low water content. Dried food such as dry fruits, whole-grain pretzels or breakfast cereals, potato chips and other snacks help one gain weight, but may cause high blood pressure because of high sodium content. Dried food must be consumed in proper amount or their trans-fatty acids may affect health.
A well-chosen diet will surely spare you from increasing the risk of chronic diseases such as heart attack and stroke.
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