So what are some healthy foods to gain weight? Well there is plenty of different type of foods out there that you can eat on a daily basis in order to gain weight. However some are definitely a lot better than others and as long as you stick to these foods and some of these principles you will definitely see the scale moving up in the right direction. Now before we get into which foods are the best to gain weight, let's talk about some key principles that you should be following first in order to point that needle north when you step on the scale each morning.
The first thing you need to be eating is breakfast. I think this is extremely important if all you care about is gaining weight. If you're not eating breakfast then you are skipping out on much needed calories, especially after an overnight fast from sleeping. When you wake up, your body is naturally insulin sensitive and is craving calories to get it started.
The other important time to make sure you eat some food is right after you workout or train with weights. You have to eat after this time in order to supply your body with the necessary nutrients to kick start the anabolic process of rebuilding itself and recovering for your next workout. If you do not do this and skip this step, the you are hurting your chances of building quality muscle and robbing yourself of a great time to scarf down a lot of food without really worrying about it turning into body fat. The reason for this is because after a workout your body is in a primed state to soak up a ton of calories, specifically from carbohydrates and protein sources. You should take advantage of this window of opportunity to the best of your ability. Now let's get into some healthy foods to gain weight …
Healthy Food # 1: Potatoes
Potatoes usually get a really bad rap because they are a white starch can potentially raise your blood sugar quite high. But when you combine potatoes with protein sources and employ other means to increase insulin sensitivity, you will not have to worry about this so much. Especially if you eat potatoes after or before you workout. This will ensure that your body uses them properly for fuel during your work out and for glycogen replenishment. Feel free to eat all of the different types of potatoes because it does not matter. They all are chock full of vitamins, minerals and fiber. They are often misunderstood and really underutilized when it comes to gaining weight.
Healthy Foods # 2: Whole Eggs
The reason why I put whole eggs instead of egg whites is because of the caloric content and all the vitamins and minerals that the egg yolk contains. All the good stuff in the yolk, not in the egg white including the cholesterol content. However, you should not be worried about this after study after study proves that your cholesterol levels are only around 20% of your diet and 80% genetic. Egg protein is a healthy source and has a biological value of 100%. This means that your body will utilize all of the protein in the egg as compared to beef or chicken which is much lower.
Healthy Food # 3: Ground Beef
I love ground beef as a food to gain weight because of the high protein content and high fat content. Plus I heard a saying at one time in order to build muscle you need to eat muscle (aka protein) so yea. Beef is great because because it contains a high amount of calories in a small serving. It's all chock full of great growth factors and vitamins that help with growth and repair.
Healthy Food # 4: Steel Cut Oats
I prefer steel cut oatmeal over rolled oats because it's a lot healthier and packs more nutrients, vitamins, minerals, carbohydrates and fiber into a smaller serving size. For example if you look at the back of both labels, you'll notice that steel cut oats have 4 grams of fiber and 27 grams of carbohydrates in c cup, while with rolled oats you would need a half of cup to get the same effect . It's a great carb source and low on the glycemic index. I personally will have oatmeal 1-2 times per day for its slow effect on blood sugar, its fiber content and just because I like the taste. I also throw in some omega 3 enriched butter and coconut milk to thicken it up, add some healthy fat and increase the calorie content. If you want, you can even add in a scoop of protein powder to really make it a complete meal. I do that time from time, especially before a workout so I'm fueled up and ready to go.
All in all, these 4 healthy foods to gain weight are perfect for anyone, especially if you're on a budget. They pack a lot of calories and are nutrient at the same time, which is the best of both worlds.