If you’re looking to gain weight, here’s how to do it the healthy way.
The bottom line is that exceeding your body’s energy needs will result in weight gain.
This may be achieved by eating more, exercising less or changing your workout routine.
Registered dietitian and eating disorder recovery specialist Emily Braaten cautions against quick fixes.
The body is very efficient at breaking down carbohydrates into usable energy.
Food swaps to eat more calories:
2.
As we continue to move away from the fat-phobic era, many more home cooks are embracing oils.
Yet that’s also skimping on healthy fats and their related health benefits.
Plus, they often have less added sugars or sweeteners since the fat helps add flavor.
These toppings contribute nutrient-dense calories, and make your meals a little more exciting.
Condiments, sauces and dressings are another easy way to add energy to any meal or snack.
Cucumbers, watermelon and salad greens are a few examples-they’re low in calories but high in nutrients.
The dietary fiber and natural water content will fill you up without adding any substantial energy to the meal.
If healthy weight gain is the goal, aim for nutrient- and energy-dense foods.
That means you get more energy with less volume, so you don’t feel full too quickly.
You might also try drinking some of your calories in a smoothie or in a glass of juice.
Early hunger signs may be hard to detect initially.
Tune in to sense light hunger pangs in your stomach, difficulty concentrating or a shift in your mood.
have a go at eat before your stomach is growling.
Whatever your goals, healthy weight gain is possible and, in some cases, beneficial.
Start with these swaps, expect steady progress and consult with both nutrition and health professionals along the way.
Watch: How to Make West Coast Avocado Toast
