Healthy Diets to Gain Weight


While fat burning garners a lot of limelights, as much as 9 percent of the population needs to put on weight to enhance wellness and day-to-day function. A healthy, high-calorie diet plan is an ideal method to put on weight as it provides critical nutrients that support enhanced energy, hormone production and muscle development. Healthy diets to gain weight usually consist of generous meals and numerous treats.

Calorie Needs

Gaining weight requires you to consume more calories than you burn. The number of calories you burn is rather specific, depending upon your age, activity level and size. An online calculator can assist you identify your calorie needs for weight gain, however for most people, a diet plan ranging from 3,000 to 4,000 calories will certainly lead to a healthy 1- to 2-lb. weight gain each week.

Vegetarian

A vegetarian diet is generally healthy and lower in calories than numerous meat-containing plans. Use normally high-calorie, plant-based foods to gain weight healthfully on a 4,000-calorie strategy. Start with a morning meal of a whole-grain bagel topped with 2 tablespoon. of peanut butter and a sliced banana, drink 12 oz. of 2 percent milk also. Mid-morning, have 2 oz. of cashews blended into a cup of low-fat home cheese. At lunch, mix a salad with 1 cup of cooked quinoa, half of a cubed avocado, 1 tbsp. of olive oil, balsamic vinegar, 1 cup very finely sliced kale, 1 shredded carrot and 1/2 cup thinly sliced cucumber. Mid-afternoon, treat on 1/2 cup of raisins with a serving of dry, whole-grain cereal. For dinner, make a lentil stew by cooking 1/2 cup of dry lentils with chopped carrot, celery and natural herbs. Serve with 1 cup of brown rice and 2 cups of vegetables roasted with 1 tbsp. olive oil. Before bed, have a cup of granola with 2 percent milk.

Gluten-Free

People with celiac disease are commonly underweight since their intolerance to gluten causes malabsorption of nutrients, diarrhea and inadequate appetite. Gluten is the protein discovered in wheat, barley and rye. A gluten-free, weight-gain diet might start with pancakes made with gluten-free baking mix topped with 1 tablespoon. of agave nectar, sliced banana and toasted almonds. For a mid-morning treat, have 1/2 cup of homemade trail mix consisting of raisins, sunflower seeds, unsalted peanuts and chopped dried out apricots. At lunch, boil 4 oz. of rice pasta and toss with 5 oz. of grilled chicken and 1 cup of marinara sauce. Have a big green salad on the side and gown with a mix of balsamic vinegar and olive oil. Enhance calories in the afternoon by whipping up a smoothie including a banana, 1 cup of frozen berries, 1 cup of plain, low-fat yogurt and 1 tbsp. of flaxseed oil. At supper, have 5 oz. of lean, broiled sirloin with 2 cups of brown rice, a little baked potato topped with low-fat yogurt and 2 cups of broccoli sautéed in 1 tbsp. olive oil. Prior to bed, have a cup of rice pudding with sliced up strawberries.

Low-Volume

You can put on weight with healthy foods, even if you’ve a light hunger. Including calories with heart-healthy fats can assist increase calories without needing to drastically increase meal volume. A 3,000-calorie meal strategy starts with a breakfast of 1 cup of oatmeal prepared in 2 percent milk and topped with 1 oz. toasted walnuts and 1/4 cup of raisins. Mid-morning, have a treat of three medjool dates and 1/2 cup of granola blended into 1 cup of plain, low-fat yogurt. For lunch, have 1/2 cup of brown rice topped with 1/2 cup of black beans, half of an entire avocado, 1 oz. of cheddar cheese, 2 tbsp. of light sour cream and a whole-wheat tortilla. In the afternoon, have a sprouted-grain English muffin with 2 tbsp. of almond butter and a banana. For dinner, broil 4 oz. of salmon and eat with 1 cup of mashed sweet potato and 1/2 cup of peas tossed with 2 tsp. olive oil and fresh dill. Before bed, have 2 sheets of graham crackers with a cup of 2 percent milk.