5 healthy foods for effective weight gain
Gaining weight in a healthy way can be just as complicated as losing it. While many are looking to lose weight, others need to increase their body mass without compromising their health. To achieve this, it is crucial to opt for nutrient-rich foods that provide calories and benefit overall wellness. Here are five healthy foods that will help you gain weight effectively.
Avocados
Avocado is a fantastic choice for weight gain due to its high content of healthy fats. A single piece of avocado can provide around 200 calories thanks to its monounsaturated fats, which are beneficial for the heart and provide a dense source of calories. They are also rich in essential vitamins and minerals such as potassium and vitamin E.
Tip: add avocado to your salads, smoothies or use it as a complement to your main meals to increase your caloric intake in a healthy way.
Nuts and seeds
Nuts, such as almonds, walnuts and hazelnuts, as well as seeds such as chia and flax seeds, are rich in healthy fats, protein and fiber. A small serving of nuts can provide between 150 and 200 calories, as well as being an excellent source of antioxidants and minerals such as magnesium and zinc.
Tip: enjoy a handful of nuts as a snack between meals or add them to yogurts and salads to add calories in a nutritious way.
Protein shakes
Protein shakes are an effective way to increase your caloric intake without eating large amounts of solid foods. You can prepare them with protein powders, along with fruit, milk, yogurt and even avocado for a calorie- and nutrient-rich blend. These shakes not only provide you with essential protein for muscle growth and repair, but also extra calories.
Tip: Make a shake after your workout or as a snack to ensure extra calories and protein.
4. Oily fish
Oily fish, such as salmon, mackerel and sardines, are an excellent source of protein and omega-3 fatty acids. These fish provide about 200-250 calories per serving and are beneficial for cardiovascular health and brain function. In addition, fatty fish is a delicious and versatile choice in the kitchen.
Tip: Include fatty fish in your diet at least twice a week to reap its benefits and increase your caloric intake in a healthy way.
5. Legumes
Legumes, such as beans, lentils and chickpeas, are an excellent source of vegetable protein and complex carbohydrates. They are rich in fiber and essential nutrients such as iron and folic acid. One serving of legumes can provide between 150 and 250 calories, depending on the type and preparation.
Tip: incorporate legumes into soups, stews or salads for an extra dose of calories and nutrients. You can also prepare pulse burgers or meatballs to add variety to your menu.
To be taken into account
Remember that each body is unique, and what works for one may not be effective for another. If you find it difficult to gain weight or prefer to do it in a more controlled and safe way, the ideal is to go to a health professional, such as a nutritionist. They will advise you according to your needs, ensuring that your diet is balanced and helps you reach your goals in a healthy and sustainable way.
