Many Nigerians are told to eat healthy to lose weight, but hey! You could also eat healthy to gain weight as well.
Don’t get it twisted; eating healthy to gain weight is possible.
Now I’ve got you wondering, how so?
It isn’t really rocket science; it is somewhat similar to weight loss diet plans.
Ok, let me work you through this healthy weight gain thing.
To eat healthy and gain weight you need to pay attention to your NUTRITION (and of course exercise, but for the purpose of this article, we are focusing on nutrition).
There are a few very essential points to consider if you want to gain healthy weight;
What you eat,
When you eat,
How you eat,
Quality of what you eat,
Quantity of what you eat.
So the question is “What types of foods do I need to eat to gain weight?”
Not to worry Lifeland & Fitfamfoodie got you.
So lets highlight the most common foods to eat to build your mass without gaining excess fat.
This should be a staple of your diet if you want to gain muscle mass as it provides your body with high quality protein (not all proteins are equal), which increases amino acid intake. Amino acids are building blocks for muscle growth, so the more the merrier here.
Skinless Chicken or Turkey.
Just like beef, chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Try having grilled chicken to reduce excess oil and fat consumption.
Not many know this, but cottage cheese is almost entirely pure protein. Cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients. Feta Cheese, and Greek / Plain Yogurt are great as well.
A large free range eggs contains about 6g of protein, nine essential amino acids, choline, the right kind of fat, & vitamin D. Making it a great addition to your breakfast for more gains.
The most popular supplement in the fitness industry: Whey protein provides a fast & convenient source of protein. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. For the rest of us, a scoop in our shakes right after our workouts can be very effective for muscle mass gains. It’s important that we still get high quality protein from whole foods, let whey protein serve ‘as a boost’.
Minimally processed oatmeal is great for its low glycemic index value, high fibre content and great source of slow release carbohydrates that would keep you energised through your day. Leaving you less weakened during the day and less likely to get hungry and over indulge on unhealthy or unnecessary meals.
Digest more efficiently& provide more nutrients than refined grains. This promotes sustained energy release. Brown rice especially can help boost growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.
Fruits & Vegetables
These are a rich source of antioxidants, essential for the healthy functioning of the immune system. They provide tons of other nutrients, such as vitamin C, E & beta-carotene. More importantly the body requires the fiber these fruits& vegetables provide to aid in proper digestion& nutrient uptake.
Yes ‘HEALTHY FATS’. I know the thought of consuming fat makes some quiver, but good fats are very essential (for muscle growth). In fact, they play an essential role in hormone production (testosterone& growth hormones), which helps drive muscle growth& strength gains. In addition, fats are needed for many important maintenance functions. Polyunsaturated & monounsaturated fats are the good fats. You can find them in salmon, nuts, leafy greens, oils & seeds.
Alright that covers what to eat. ☺
How about how to eat? Well, you may contact @Fitfamfoodie to hook you up with a personalised meal plan to suit your healthy weight gain goals.
By Buki Kolade aka @Fitfamfoodie.
Buki is a Nutritionist, Diet&Weight management coach propagating clean and healthy eating in Nigeria through creating and providing healthy meal plans,treats & food delivery Online.
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