While the subject that predominates about food is how to lose weight, some people want to gain weight because they want to be healthier or have a more athletic body. However, it is essential to know how to choose the right foods to gain weight without gaining any health problems.
Whole dairy (milk, yogurt, ricotta, cheeses) are excellent foods for extra energy with the right balance of carbohydrates, proteins, and fats.
Preparing infusions with whole milk or mixing fruits or cereals with the whole yogurt is a way to increase the caloric value of breakfasts and snacks while incorporating excellent quality proteins, vitamin A, and calcium.
About cheeses, the hardest are those containing more calcium, protein, calcium, and sodium. Therefore, hard cheeses can be incorporated in moderate amounts to fillings, tortillas, puddings, salads, pasta, and rice, while the semi-hard and soft ones can consume in greater quantity.
Peanut butter or other nuts:
Peanut butter, or those made with nuts, almonds, chestnuts, hazelnuts, etc., are delicious, healthy and very caloric. They can be spread by bread or cookies or can be used to accompany cooked oats, pancakes, cakes, puddings or muffins.
Ideally, buy peanut butter without additives or added sugars. The nuts have polyunsaturated fats very beneficial to the heart.
Potatoes are rich in starch, so they provide lots of energy that will be helpful for gaining weight. It is recommended to use them in a shell to incorporate not only the starch but the fiber of these tubers. For its part, sweet potato is one of the best sources of beta-carotenes that exist.
Dried fruits (plums, grapes, apricots, peaches, pears, etc.) are much higher in calories than fresh fruits because they have lost their water content due to the dehydration they suffered. However, they are not only sweet and caloric, but they are also rich in fiber, help gain weight, provide quick energy and relieve constipation.
Granola is a blend of oats, raisins, almonds and grated coconut, although you can add many nuts, seeds, and other cereals. It is a food of high nutritive value that contributes many calories, but also complex carbohydrates, fiber, iron and healthy fats.
Granola is a preparation highly recommended for people who are very active and want to gain weight by increasing their muscle mass.
This fruit is a source of monounsaturated fats that provide many calories but also help maintain a healthy heart and reduce the numbers of LDL (“bad”) cholesterol. Also, it contains vitamin E that acts as an antioxidant, keeps skin healthy and young, and prevents cardiovascular disease and cancer.
Why should not junk food be used to gain weight?
Because of junk food, or junk food (hot dogs, pizzas, sandwiches, hamburgers, fried chicken, potato chips, snacks, fatty dressings, baked goods, ice cream, candies, sugary drinks), are rich in saturated fats, trans fats, sodium and simple sugars.
As a result, will cause an increase in weight at the expense of your fat mass and also increase the risk of developing various metabolic diseases (abdominal obesity, type 2 diabetes, hypertension, hypercholesterolemia, hypertriglyceridemia).
Junk food alone provides energy that contributes to weight gain but does not give any critical nutrients for health, such as essential fats, proteins, vitamins, and minerals.