Trying to gain weight can be frustrating if you are using the wrong strategy. Hiring a nutritionist can be pricey, but you can gain weight without spending a single pound. You’ve heard that eating more will help you gain weight, but filling up on unhealthy foods can put you at risk for conditions such as heart disease and hypertension. Gaining weight revolves around consuming more calories than you burn each day. Follow a nutrition plan that consists of healthy foods to gain weight for free.
Proteins are necessary for tissue repair, growth and development. Include a balance of plant-based and animal-based proteins. Consume low-fat proteins like soya beans, lean meat, skinless poultry, Greek yogurt, eggs, cottage cheese, legumes, tofu, nuts and fish. Try to stay away from proteins that are high in fat, such as full-fat dairy products and bacon. The daily recommendation for protein is 46g per day for adult women and 56g for men, according to the U.S. Centres for Disease Control and Prevention.
Carbohydrates serve as a source of fuel for energy. Choose complex carbohydrates that take longer to digest and are less likely to be stored as fat. Shop for complex carbohydrates such as whole grains, vegetables, oatmeal, high-fibre cereals, brown rice and fruits. Cut back on refined carbohydrates such as white bread and desserts. MayoClinic.com recommends 225 to 325g of carbohydrates per day, based on a 2000 calorie per day diet.
Monounsaturated and polyunsaturated fats help to improve heart health and lower blood cholesterol levels. Consume unsaturated fats such as nuts, seeds, olive oil, salmon, avocado, nut butters and coconut oil. Stay away from foods high in trans and saturated fats such as fried foods. Aim for two to three servings of unsaturated fat per day, suggests the American Heart Association.
Increase your daily calorie intake to facilitate weight gain. Write down everything you eat in a food journal or use an online weight management program like LIVESTRONG’s MyPlate. Increase your daily calories by 500 to gain about 500g per week.
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