How to Gain Weight: Tips to Be Safe and Healthy

People can be naturally underweight due to genetics, a fast metabolism, poor nutrition or underlying health conditions.

However, gaining weight safely is important. This can include eating more nutrient-dense foods and living an overall healthy lifestyle, such as getting enough sleep and reducing stress where possible.

Strategies to gain weight:

1/ Eat more protein

Eating enough high quality proteins is essential for optimal growth, development, and general health.

High protein foods include:

• meats

• fish

• eggs

• dairy products

• legumes

• nuts

2/ Increase your intake of carbohydratess

Carbs are a vital part of a balanced diet. The amount you should aim to eat each day can depend on several factors, such as your age, sex, and overall health. However, in general, experts recommend that 45-65% of your daily calories should come from carbs.

Examples of foods high in healthy carbs:

• oats

• quinoa

• fruits, like oranges, bananas, and blueberries

• sweet potato

• buckwheat

3/ Eat more energy-dense foods

It is important to ensure you include a lot of energy-dense foods in your diet. These are foods that contain many calories relative to their weight. Using plenty of spices, sauces, and condiments can help as the tastier your food is, the easier it may be to eat more!

Here are some energy-dense foods that may help you gain weight:

• nuts, like almonda, walnuts, macadamia nuts, and peanuts

• dried fruit, like raisins, dates, prunes, and others

• high fat dairy, like whole milk, full-fat yoghurt, cheese, and cream

• fats and oils, like extra virgin olive oil and avocado oil

• grains, like oats and brown rice

• meat, like chicken, beef, pork, and lamb; you can also choose fattier cuts

• tubers, like potatoes, sweet potatoes, and yams

• other energy-dense foods, like dark chocolate, avocados, peanut butter, coconut milk, and granola.

  
  

4/ Avoid drinking water before meals: This can fill your stomach and make it harder to get enough calories.

5/ Supplements to consider: 

TO PUT ON WEIGHT

True Creatine + Powder by Ancient and Brave

Creatine is an amino acid that provides energy to your cells and helps build muscle mass.

Organic Protein + Superfood Powder by Wild Nutrition

Protein shakes provide amino acids that are easily absorbed. They increase amino acid levels in the bloodstream which in turn increases muscle synthesis.

TO STIMULATE APPETITE

Zinc Picolinate by Allergy Research

Zinc deficiency can cause a loss of appetite (and poor immune function, changes in taste , slow healing, and hair loss) which results in zinc deficiency and so the cycle continues.

Vitamin B1 by G & G Vitamins

Vitamin B1 is essential for growth and development. Its deficiency usually causes appetite loss, weight loss, confusion, and other neurological symptoms.

Omega-3 Forte Superior Formula by Biogena

Omega-3 fatty acids are essential fats in the human diet. Some research suggests that marine based omega-3 fats may improve appetite and a person’s desire to eat. Fish oil and fatty fish such as salmon are excellent sources of omega-3 fatty acids.

TO IMPROVE NUTRIENT STATUS

UltraClear Sustain by NutriAdvanced

Add this powder to a glass of milk, 2 handfuls of blueberries and 1 banana in a blender. This is great for breakfast.

I order all supplements from: https://naturaldispensary.co.uk

Use code DDY10 at checkout for a 10% discount!