While unhealthy diet habits can cause some
to have an impossible time keeping the
weight off; oddly enough that very same
diet could potentially be stopping others
from putting some much needed weight on!
I know how hard it is to gain weight for
some. Here’s a small guide to help you
gain without the use of protein bars,
shakes, or any other type of supplement
and lead you to a better lifestyle that
will give you more energy throughout the
day and help keep you healthy more days of
the year!
Grains
Whole wheat or whole grain
Cereals, breads, rolls, pasta, muffins,
pancakes, oatmeal, rice, crackers
TIP: Don’t be scared to go all out and
spread something tasty on anything in the
grains. Peanut butter is excellent.
Vegetable
Starchy vegetable
Corn, peas, potatoes, carrots, beets,
squash
TIP: Fresh, frozen, canned, or juiced--
these can really help! Just remember that
if it has a lot of water in it, then it
probably isn’t going to help you very
much in terms of weight gain. And of
course, any kind of dip or flavoring is
going to help.
Fruits
High density fruits
Bananas, pears, pineapple, raisins,
apricots
TIP: Fresh, frozen, canned, juiced or
dried fruits make fantastic snacks! The
more watery the fruit however, the less
beneficial they are. Fruit juices and
smoothies are very good!
Dairy
Milk, yogurt, cheese, cottage cheese, ice
cream
TIP: Stick to low fat milk, its just a
better choice. Don’t worry, you’ll
still gain weight.
Meat
Here’s the protein!
Meat, fish, poultry, eggs, dried beans and
peas, nuts, tuna, cashews, almonds
TIP: No need to go too crazy with the
meat; trail mix or assorted nuts will be
plenty good. If you’re looking for
muscle then chicken and tuna is the way to
go.
Things to Enjoy: Condiments, fatty
spreads, sauces, healthy snacks and
healthy oils when you cook.
Things to Avoid: Caffeine,
nicotine, and mountains of junk food.
Eat five meals a day (big breakfast) and
feel raid the fridge for a late night
snack if it doesn’t effect your sleep.
Exercise is a big part of weight gain, it
ensures that you add muscle and not just
fat.
A healthy gain is about 1-2 pounds a week
Joined: 15 Jul 2007 Posts: 25 Location: Beautiful, WA
Thanks: 1
Thanked:2
Posted: 05-22-08 19:43pm
Thank you so much for posting this. I was
looking for this exact information. I am
in need of gaining body fat since mine is
currently at 13.2 and I am a female. I
want to be able to put fat on as healthy
as possible so this helps tons. Funny
thing is this is about what I do eat
except I have a cup of coffee a day, which
is what you say to avoid. I guess since I
already eat pretty much the same way you
describe I just need to increase the
amounts a little.
|
Maddie34
Moderator
Joined: 06 Oct 2007 Posts: 1591 Location: ,
Thanks: 84
Thanked:18
Posted: 05-22-08 21:34pm
I figured this would help someone
If you eat these things already then I
would increase your intake and exercise a
little more. Good luck! Let me know if you
have any other questions
