10 Tips for Healthy Weight Gain

While most Americans are interested in losing weight, many are trying to gain weight.  To the surprise of some, gaining weight can actually be a difficult task.  Many people try to gain weight by simply eating as much as possible.  Unfortunately that can negatively affect your health, so a more refined approach is needed.  Here are 10 ways to stay healthy while gaining weight.


Foods High in “Good” Fats

To remain healthy while gaining weight, it is important to look for foods high in healthy fats.  Look for foods high in monosaturated fats including avocados, olive oil, sesame oil and canola oil.  Avoid saturated fats and trans fats because they can permanently damage the health of your cardiovascular system.  Monosaturated fats can lower the risk of heart disease and stroke while helping you gain weight (Heart.org, 2014).


Some nuts also have high levels of monosaturated fat.  Macadamias, hazelnuts, pecans and almonds are all extremely nutritious and contain healthy monosaturated fats.  Products made from legumes can also be high in healthy fats. Peanut butter is a delicious legume that can help you put on weight.  Choose salt-reduced and sugar-reduced peanut butter for a healthier alternative.


Many types of meat are high in monosaturated fats, but they also contain high levels of the less healthy saturated fats. The methods used to cook meat can often introduced additional saturated fats or trans fats, so be careful about how you consume your meat. 


Foods High in Protein

Foods that are high in protein can help you develop muscle and put on weight.  Some healthier foods that are high in protein include: turkey breast, salt-reduced beef jerky, tuna, salmon, pork loin, pumpkin seeds, lean beef, hard boiled eggs, kidney beans and nuts. 


Foods High in Complex Carbohydrates

Complex carbohydrates are very useful for providing the body with energy over longer periods.  When combined with protein you have the perfect combination of energy and muscle repair.  Complex carbohydrates are often higher in vitamins and minerals than simple carbohydrates such as the ones found in sugar, honey and candy.  


Good sources of complex carbohydrates include whole grains, starchy vegetables like potatoes, legumes and green vegetables.


Potatoes are a great addition to a weight-gain diet because they can be easily combined with protein. Add cheese, monosaturated oils, beans, sour cream and meat to your potatoes. 


Continue to Exercise

Incorporate a small amount of aerobic activity into your workouts, but focus on building strength.  You will notice an increase in your appetite after a good workout, so have a post-workout snack ready.  When you add weight in the form of muscle, it persists much longer than adding fat. 


Drink Your Nutrients

A great way to increase the amount of calories you are ingesting is by drinking them.  Use smoothies that are packed with nutrient-dense ingredients.  Some of the best ingredients to use in a weight-gain smoothie include: bananas, flax seed, linseeds, crushed almonds, crushed soya beans, protein powder, milk, mango and avocados.  It’s important that you don’t drink your smoothie before meals, because it can ruin your appetite.


Eat Often

If you are underweight, you will feel full faster simply because your stomach is not big enough to hold large meals.  Eat nutritionally dense snacks throughout the day.  Buy a small container which you can easily put in your pocket so you can eat while traveling. 


Eat Before Bed

The human body’s metabolism slows at night, so calories are burnt more slowly.  That means more of the calories you consume just before going to bed will add weight.  Eat nutritionally dense foods just before going to bed.  If you have had a good workout that day, the additional calories will help build muscle while you sleep.


Avoid Packaged Foods

Because you are eating many portions, you should avoid packaged foods with unhealthy ingredients.  If you simply gorge yourself on frozen lasagnes you may be eating huge amounts of salt, sugar and trans fats.


Get Scientific!

You can measure the success of your strategy by calculating the total calories you are consuming and your total weight gained.  Plan your diet in advance and calculate the total calories for the day, the total vitamins and minerals.  Try many different foods to find the most effective for weight gain.   


Eat Desert

While the focus is on high-quality protein and complex carbohydrates, there is room for sugar.  Eat desert after meals, but try to make it something with at least one positive attribute.  For example, a big slice of apple pie covered in fruit and cream will give you extra calories and some nutritional benefit.


By following these simple guidelines you can put on weight and stay healthy.  By concentrating on foods with high levels of nutrients you will keep your body performing well as you reach your goal weight.


⭐️Related Healthy Eating Articles:⭐️

 3 Easy Tips for Making Healthy Food Choices

Eating Right in the Fight Against Cancer

How Diets Should Really Work

Seven Things to Put in Healthy Salads

Are You Consuming More Calories Than You Think? - 5 Food Types to Check

7 Iron-Rich Foods to Boost Your Energy Levels

Reasons to Try Intermittent Fasting

10 Ways to Reduce Fat In Your Diet

Incredible Health Benefits of a Raw Food Diet

Seven Nutrients That Your Diet May Be Missing

Why We Should Eat Eggs Every Morning

The Importance of Eating Breakfast

Quick and Healthy Breakfasts

Is Your Breakfast Sabotaging Your Diet?

Five Reasons to Eat Brown Rice Instead of White

How Many Calories Do I Need to Eat?

7 Foods That Naturally Boost Fertility

Nutritious Foods for Your Colon Health

Should You Take Vitamins?

Why Eating a Mediterranean Diet is a Time-Tested Strategy for Better Health

Lose Weight Quickly with These Low Carbohydrate Dieting Tips

Could A Low Carb Lifestyle Be the Best Way to Achieve Your Weight Loss Resolution?

The Keto Diet: Does It Really Work for Weight Loss?

Healthy Eating: A Better Approach to Dieting than Cutting Calories

5 Whole Grains That Are Good For You

5 Easy Ways to Eat More Protein without Supplements or Powders

Congratulations on Your Low-Salt Diet

Is Sodium Bad for Your Health? The Salty Truth about Sodium and How It Affects the Human Body

7 Simple Ways to Add More Healing Foods to Your Diet

Could a Vegan Diet Give Your Immune System a Boost?

Six Ways to a Healthy Immune System

10 Easy Ways to Get More Benefits from the Vegetables You Eat

Nutrition for Beauty: 9 Essential Nutrients for Skin, Hair, and Nail Health

The Truth About Sugar in Fruits - Why Fruit Should Form a Part of Everyone's Diet

The Best Way to Eat Fruit

5 Power Foods to Get You Through Your Work Day

Foods You Should Eat to Increase Energy and Vitality

Clean Eating is Easier Than You May Think

Five tips to help you save on your food budget

Your Healthy Grocery List – Tips for Healthy Supermarket Shopping

How to Become a Raw Vegan in 5 Steps

Becoming a Vegetarian: What You Need to Know

12 Great High Protein Snacks to Satisfy Your Hunger and Help Your Diet

The Benefits of Herbal Tea

7 Healthy, All-Natural Alternatives to Sugar

Eat These 10 Foods to Boost Your Immune System

Health Benefits You Get When You Eat Fiber

Health Effects of Your Meal Frequency and Portion Sizes

Benefits of Lemons and Limes

Five Leafy Green Vegetables You Need in a Healthy Diet

5 Delicious Health Benefits of Greek Yogurt

Benefits of Going Organic: Why You Should Eat More Organic Food

Some Key Reasons Why People Fast

Food and Drink: 5 Easy Ways to Boost Your Brain Power

Exactly Why Processed Carbs Can Be Harmful to Your Health

Dietary Supplements: Who Needs Them and How to Choose

Why You Should Avoid Trans Fats

How to Quit Drinking Soft Drinks

Top 5 Nutrition Concerns for Diabetics

5 Factors That Cut Kidney Cancer Risk

Krill Oil vs. Fish Oil – Which Is Better for Your Body?

The Health Benefits of Krill Oil – Separating Fact From Fiction

Eat Your Way to Healthy Eyes This Spring

Juicing vs. Blending: What's the Difference?

Cow’s Milk Versus Soy Milk: How Do They Differ Nutritionally?

Healthy Oils for Cooking - Know Your Choices

Top Foods Rich in Vitamin C That You Can Include in Your Diet

The Top 5 Foods for a Cleansing Detox Diet

5 Ways That Red Wine Can Benefit Your Health

The Real Benefits of Acai Berries

Reasons to Consume Olive Oil

4 Great Ways to Use Olive Oil

6 Reasons Why Everyone Should Be Drinking Green Tea

Seven Reasons to Eat Dark Chocolate Every Day

Five Sources of Healthy Fat

10 Tips for Healthy Weight Gain

5 Health Benefits of Cinnamon

The Wonderful Health Benefits of Coffee

Seven Great Complex Carb Sources

6 Sources Known to Speed Up the Metabolism

Lemon Peels: 5 Surprising Benefits for Your Health

Manuka Honey: What Can It Do for Your Health?

4 Foods That Spell Bad News for Your Bones

The Health Benefits of Black Pepper


CLICK HERE To Discover The Easy To Make Smoothies For Rapid Weight Loss, Increased Energy & Incredible Health 


⭐️Related Links⭐️

Fat Loss Articles

Exercise Articles 

General Health Articles

120 Diet Tips🥗

75 Fat Loss Tips🍌

28 Fruits To Try🍎

12 Vegetables To Try🥦

12 Nuts & Seeds To Try🥜

8 Spices & Herbs To Try🌿