Eating for Weight Gain
Nuts Seeds and Dairy
Dairy? Yes and No
Milk has always been one ingredient that can help individuals gain weight because of the presence of fats and protein in it. Although generally it is good to stay away from excessive amounts, we recommend these two types of dairy you may want to get used to as they include secondary benefits. Kiefer. Kiefer is a fermented milk so it contains probiotics and can insanely help build your immune system. Raw goat cheese. Goat cheese has less of the harsher compounds that cows milk has, and because it is raw it retains its vitality which is then transferred to our vitality. It's doing dairy, but doing it smarter!
Nuts tend to be high in calories and are deliciously hearty at the same time, making them a perfect snack that you can munch on at any time. Is there a bad nut? Compared to the alternative snacks of chips, candy, chocolate, or little debbie, every kind you get your hands on can be a powerhouse to help you hit your goals. Almonds, cashews, pistachios, walnuts, brazil nuts, and the list can go on and on. Experiment with new varieties and expand the potential of the protein, fat, lasting energy, and smart calories in your diet. Theses options can literally give you a lot of food for thought.
Meats and Greens
Lean meat is an excellent way to get the protein that your body needs. Hormone free chicken, and turkey are extremely lean and can be added to so many dishes. Red meats, keep in small amounts and keep it lean. Where meats are standardly recognized as the primary source of high protein foods, there are many other options.
Fish that has a higher oil content is always beneficial for those who are trying to gain weight and is great for the joints and contains unique vitamins. Stay away from the breaded and high added oil content. The natural oil will do just fine.
Or should we say greens and vegetables! The calories are low, we know. But real, life giving, powerful forms of nutrients are many times only found in these kind of foods. Since you are trying to gain weight you don't have to overload on massive amounts of veggies, but need to be included up to 1/3 of your plate. Vegetables help the body process the muscle building ingredients to help grow the body you need. Take broccoli for instance. Broccoli contains a substance that kills off the inhibitors of protein intake. Therefore, eating broccoli helps you gain muscle even though it contains no protein. Don't take the greens or rainbow of colorful options lightly. They are just as important.
Avocados contain a good amount of healthy fats that can help your body with sustainable amounts of energy, which is great when trying get the energy to get started, and to keep going through your whole workout.
Grains and Shakes
Rice contains a healthy amount of starch that is needed by the body to perform all of its essential activities and is something that can help you gain weight a lot faster.
Sprouted Grain Bread
Bread is one ingredient that people tend to stay away from when trying to lose weight, which is why it is great for those who are trying to gain weight. Bread contains a good amount of starch and glucose which your body needs. Sprouted grain is the way to go because it retains the highest amount of nutrients from the grain. Stay away from white bread because it reacts in your body like a sugar and is processed really quickly with the lowest amount of benefits. When trying to gain weight, the little things matter.
Grains like oatmeal and barley can give your body the starch content and glucose that it requires, and can help you feel more active and energetic through the course of the day. Opt for ancient grains, long grain, brown, or black grains. Quinoa is technically a seed but is a fantastic protein packed food that can be substituted for any grain.
If cooking cereal and grains yourself is too much of a task, opting for cereal bars is a good option that you can go in for. These are very tricky because of the massive amounts of hidden ingredients. By hidden I mean they are usually packed with sugar in many forms on the back label, while the front markets them as the next big thing in health food. Learn to read the labels and only put in your body the ingredients you are looking for. This tends also to be a great and healthy snack that you can have during the course of the day.
Protein Smoothies work well to improve your body’s muscle mass and can give you all the essential nutrients that you would need to be healthy. It is a processed food. Food in their natural form are always the better option but sometimes shakes and smoothies can make it feasible to make it through our workout plan. Most popularly whey is the primary ingredient, which is cows milk. Opt for a plant based mix if possible, like pea protein. Less negative side effects and more positive.
Having the support to reach your goals makes a personal trainer can be so worth while.
And in the end... what one sows, one must reap.