Who’s sexier – Jennifer Lopez or Olive Oyl from the old Popeye cartoons? Most people would answer emphatically, “J-Lo” Some of us are natural endomorphs and difficult to lose weight. At the other end of the spectrum are ectomorphs, which are thin and actually have trouble gaining weight. Being skinny can be emotionally difficult. It may be hard to believe, especially for women, given our current “thin-is-in” culture of beauty. Others who want to gain weight include body builders and those who are overcoming eating disorders
idea behind gaining weight is not to become obese of course -. So fast food definitely out of the question. That’s because obesity included serious health risks such as heart disease and diabetes. Rather, people who want to gain weight need healthy high-calorie foods for weight gain. . The healthy way to gain weight naturally is with high-protein foods – which will also build attractive, lean muscle
three primary nutrients for the human body are protein, which provides amino acids; fat, which provide fatty acids; and carbohydrates, which supply glucose. These three primary nutrients are also foods to gain weight! Here is a picture of how to optimize your diet with healthy high-calorie foods for weight gain.
Protein should be the building block of every meal and snack. Protein builds lean muscle. This does not mean fast-food burgers! Be sure to protein sources are lean: chicken, fish, or vegetarian alternatives such as beans and tofu. Red meat and dairy products are not generally recommended because they are high in saturated fat. However, there are healthy ways to eat red meat and dairy products, which we will discuss shortly. Helping Your protein should be the largest portion on your plate. Lean protein snacks include hummus, nuts, low-fat cheese and yogurt.
enjoy a hearty whole-grain carbohydrates. This does not mean white, highly processed carbohydrates such as potato chips, white bread and bagels! Think brown. Whole-grain carbs include items such as multi-grain crackers, whole wheat bread and basmati rice. People who are watching their weight avoid highly processed carbs and reduce their intake of whole grain carbs to one or two servings a day. Since the goal is to gain weight, feel free to eat whole-grain carbohydrates with every meal. Seven-grain crackers dipped in hummus makes a hearty snack!
Eat at least five servings of fresh fruits and vegetables every day. You can add where intake by also drinking 100 percent natural fruit juice. Also, be sure to add a fruit or vegetable to every meal. We could change that old saying “an apple a day keeps the doctor away” to “five servings a day keeps sickness at bay!”
enjoy a healthy fat. Fats encourage nutrient absorption, facilitate nerve transmission, and maintain cell integrity. This does not mean eating greasy french fries! Not all fats are created equal. There are good fats and bad fats. Good guys are monounsaturated and polyunsaturated fats. Monounsaturated fats lower LDL, or bad, cholesterol and they also boost HDL, or good cholesterol. Tasty examples are nut, canola and olive oils. Polyunsaturated fats lower LDL and total cholesterol, too. Those healthy omega 3 fatty acids that you’re always hearing about are polyunsaturated fats. Salmon, fish oil, corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Dip whole-grain bread from your local baker in gourmet olive oil! Make a big, creamy batch of guacamole from hearty avocados – throw in some chunks of tomatoes and onions. These are delicious, healthy, high-calorie foods for weight gain! Avoid bad fats, as they instigate heart disease and certain cancers. The bad guys are saturated fats and trans fats. Saturated fats raise LDL and total cholesterol; they are mainly in animal products, including meat, dairy products and eggs. Trans fats come from hydrogenated oils. Scientists whip hydrogen into any type of oil, even originally healthy oils to give processed foods a longer shelf life and Creamier “mouth.” French fries and buns, stick margarine, vegetable shortening and countless packaged foods contain Hydrogenated fats. Read labels, and avoid them.
If you are going to eat animal products occasionally, protect your health by doing it the right way. If you want to enjoy some red meat and dairy products as part of a healthy plan to gain weight, here are a few tricks to keep bad fats in check. Opt for meat and dairy products that come from grass-fed animals, preferably from local small farmers family in your area. Now, organic and grass-fed meat is available at most supermarkets. Not only are these products vastly superior in flavor, but also contain more good fats, especially omega-3 fatty acids, than bad fats. They have also combined line Olic acid, and is high in beta-carotene. These nutrients plummet in ordinary mass-produced meat and dairy, the animals are fed grain, which is less expensive and makes animals larger. You may also be shocked to learn that animals are often fed truckloads of stale or ruined junk food such as snack cakes from bakery outlets because it is so cheap.
Another method you can use to add healthy foods to gain weight is by focusing on anaerobic exercise rather than aerobic exercise. Aerobic exercise is moderate activity performed over a long time, such as running and cycling. Aerobic exercise burns fat. However, if you are trying to gain weight, keep a little fat to sculpt into lean, attractive muscle, and turn to anaerobic exercise. Anaerobic exercise is high-intensity with short bursts of action, such as weight lifting, running and jumping. Weight lifting is the perfect anaerobic exercise for someone who is trying to gain weight. Body builders use this type of anaerobic exercise to build muscle mass and not endurance sports athletes use it to build power. Weightlifting creates a hard body for men that women love, and it sculpts those curves on women that men appreciate! When you reach the desired weight, you can add anaerobic exercise with aerobic exercise for overall cardiovascular health.
In addition to these diet tips, you can supplement a healthy diet with protein supplements. It is often difficult to eat enough protein every day, so adding a soy or whey protein shake can help increase overall consumption. Everyone who is too skinny wants to gain weight, look great, and build strength. Take the next step today, and benefit from a fit, healthy body.