Healthy Foods To Gain Weight Naturally Without Junk

Most people are “hard gainers”. They find it challenging to gain weight in a healthy way due to low appetite or lack of knowledge about the right foods. As a quick resort, they start eating fried foods or sugary snacks to increase their calorie intake in hopes of putting on at least some weight.

If you want to gain weight in a healthy way but don’t know where to start, this guide is for you. Read on to explore healthy foods that can help you gain weight effectively and sustainably.

Healthy Foods to Gain Weight the Right Way

The secret to gaining a few healthy kilos lies in choosing foods that nourish your body rather than overload it with junk. Check them out below:

1. Whole Grains

Consuming whole grains is an ideal way to add calories and rich nutrients to your meals. You can have brown rice, quinoa, whole-wheat pasta, and oats to get slow-release carbohydrates that sustain energy for longer.

You can try the best oats for weight gain, such as rolled or steel-cut oats, which retain their natural fibre and nutrients. For best results, pair easily with milk, fruits, and nuts for a wholesome breakfast that supports healthy weight gain.

2. Healthy Fats

Healthy fats are essential for your weight gain journey. High-fat foods such as avocados, nuts, seeds, and olive oil provide heart-healthy fats that help boost weight gain without raising harmful cholesterol.

Nut butters, in particular, are a delicious and convenient choice. A spoonful of MB peanut butter with fruits, smoothies, or toast not only levels up your calorie intake but also provides protein and minerals that support muscle growth.

3. Protein-Packed Foods

Protein plays a key role in building lean muscle rather than just adding fat. Eggs, dairy products, lentils, tofu, and lean meats are all protein-rich options.

Adding a protein source to every meal ensures that your body uses the extra calories to strengthen and repair tissues, keeping your weight gain healthy and balanced.

4. Nutritious Snacks

Let’s be honest, munching on chips or sugary treats may bulk you up, but that’s just fat. Be smart and choose energy-dense snacks like trail mix, roasted nuts, granola bars, or smoothies.

You can also try different types of smoothies made with milk, fruits, oats, and nut butter are especially effective. The best part is that they’re rich in calories and nutrients but easy to digest.

5. Dairy-Based Foods

Milk, cheese, and yoghurt are all your healthy pals in the bulking phase. They are brimming with protein, carbs, and good fat. If you’re not lactose intolerant, it would be great to add a glass of milk after workouts or before bedtime to replenish energy and contribute to steady weight gain.

6. Fruits and Veggies

Fill your plate with not just healthy carbs, protein, and fat, but also fruits. These are low in calories and they provide essential vitamins, minerals, and fibre. Take bananas, avocados, mangoes, sweet potatoes, celery, or different varieties of mixed veg or fruit salads.

To Sum Up

Small, mindful tweaks in your diet can help you with healthy weight gain. Make sure to eat enough to support your body’s needs while choosing nutrient-rich foods. Focus on wholesome meals made from natural ingredients, and avoid processed junk that offers empty calories. Remember that with the right mix of carbs, protein, and good fats, you can achieve your ideal weight while staying strong and full of energy.

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