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How To Gain Weight Fast And Safely? Try These Food Combinations

How To Gain Weight Fast And Safely? Try These Food Combinations

Even though weight gain is something most people want to avoid, there are certain times in life where weight gain may be desired—or even necessary—for various reasons. Whether you’ve lost too much weight by dieting, from depression, an injury, an illness or because you just happen to have a fast metabolism, there is no need to load up on fast food and junk foods that impair your health. In fact, you can gain weight fast and safely.

The Key to Gain Weight Fast and Safely

The key to healthy weight gain is to consume clean foods with higher amounts of protein, fat, and complex carbohydrates at every single meal. Protein will help you build muscle to prevent muscle wasting. Since muscle weighs more than fat, this is important no matter what approach you take. Next, by combining a complex carbohydrate with a source of natural fat, weight gain will occur. Remember, the body stores carbohydrates and fat more easily than it does protein, but it can only use so much of one macronutrient at a time before weight gain occurs.This is one reason why many individuals who are attempting to lose weight limit either their carbohydrate and fat intake without changing their protein intake. So, the best way to take advantage of this is to flip-flop the idea and combine healthy carbohydrates and healthy fats together along with a clean source of protein at every meal.

Here are ten simple, effective and delicious food combinations that can help you gain weight fast and safely along with suggestions on how to prepare them.

1. Sweet Potatoes and Salmon

How to Gain Weight Fast and Safely? Try These Food Combinations

    I’m a former pescatarian, and sweet potatoes and wild-caught salmon were two of my go-to lunch and dinner options during a time I had to gain weight. Sweet potatoes provide complex carbs the body needs for a healthy weight, and they’re rich in vitamins A and C to support the immune system. Wild-caught salmon is a powerhouse of protein and healthy omega-3 fatty acids. These fats will help the body absorb the nutrients from the sweet potatoes and the protein will help build lean muscle. Over time, this will improve weight gain along with muscle strength too!

    You can pan cook or bake salmon and serve it alongside some kale and sweet potatoes (or sweet potato fries) for a heart-healthy dinner. Or, enjoy these two items with a salad or roasted veggies at lunch. For more healthy fats, feel free to add 1/2 cup olives or 1 tablespoon olive oil.

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    2. Banana and Nut Butter

    How to Gain Weight Fast and Safely? Try These Food Combinations

      Bananas are a rich source of starchy carbohydrates that also contain natural sugars. Nut butter will provide nourishing fats and protein, and it will help the body digest the banana more slowly for long-lasting energy. Just be sure to choose natural nut butter, not those made with hydrogenated oils and added sugars. Look for one that’s organic and non-GMO if possible, and if you’re allergic to almond butter or other types of nuts, try using sunflower seed butter or coconut butter instead.

      Spread 2 tablespoons of nut butter onto a banana sliced in half, use this combination in a bowl of oatmeal or on a wrap, or chop up a banana and add a couple tablespoons of nut butter as a quick and healthy snack.

      3. Avocado and Quinoa

      How to Gain Weight Fast and Safely? Try These Food Combinations

        Pairing avocado and quinoa together is a great food combination that will help you gain weight fast and safely. Avocado is high in mono-unsaturated fats that are beneficial for heart and brain health, and quinoa is a great vegetarian source of protein and complex carbohydrates. Because these two foods are calorie-dense per serving, you’ll notice you can easily add several hundred calories per day to your meals with just this combo alone.

        I suggest pairing 1/2 an avocado with 1/2 cup quinoa over a bed of greens at dinner or serving it with your favorite veggies. For more calories, add another source of lean protein.

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        4. Plant-Based Meal Replacement Shake and Oatmeal

        How to Gain Weight Fast and Safely? Try These Food Combinations

          When you have a busy schedule, meal replacement shakes can be a dream come true. Try including some greens, frozen fruit, a source of nut butter, and a scoop of plant-based protein for a heart-healthy choice. For more calories, add in some oats to your shake for more complex carbs or have some oatmeal on the side. Good sources of plant-based protein include hemp, brown rice or pea protein.

          5. Oatmeal and Peanut Butter

          How to Gain Weight Fast and Safely? Try These Food Combinations

            Oatmeal and peanut butter is a great combination you can use at breakfast or even as a bedtime snack. The complex carbs in oatmeal will provide some starch while the fat and protein in the peanut butter will provide additional calories and nutrition. Go for rolled oats whenever possible instead of instant, and attempt to choose natural peanut butter in place of those with detrimental hydrogenated oils. Just add a dollop or two of peanut butter to your oatmeal and enjoy it anytime of the day!

            6. Nuts and Fresh Fruit

            How to Gain Weight Fast and Safely? Try These Food Combinations

              Combine some raw nuts with a piece of fresh fruit and enjoy it with breakfast or as a snack.The fats in the nuts and the sugars in the fruit will help you gain weight fast and safely. There is also some natural protein found in nuts, and the water in fresh fruit will help your body process the sugars in the fruit slowly which is better for blood sugar levels than dried fruit.

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              7. Eggs and Oatmeal

              How to Gain Weight Fast and Safely? Try These Food Combinations

                Eggs can provide a quick source of vegetarian protein and healthy fats if you choose pastured eggs which are kept outside and allowed to feed on grass versus kept inside and given a formulated food. Pair one or two eggs with 1/2 cup oats for breakfast, dinner, or just enjoy for a quick lunch. Feel free to add some fruit to your dish if you’d like, and season the eggs and oatmeal as desired.

                8. Eggs and Potatoes

                How to Gain Weight Fast and Safely? Try These Food Combinations

                  If you’re not into oatmeal or just tired of it, you can also use potatoes with eggs anytime of the day. Potatoes are very starchy and filling, and as mentioned, eggs are a great source of protein and can be a good source of fat if they are from pastured hens. Scramble some eggs and serve them over potatoes or make hashbrowns instead.

                  9. Brown Rice Pasta and Salmon

                  How to Gain Weight Fast and Safely? Try These Food Combinations

                    Brown rice contains amino acids and starchy carbohydrates that provide a decent amount of calories per serving. Pair the brown rice with salmon and some vegetables, and perhaps even include an additional source of healthy fats from avocados or a touch of olive oil.

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                    10. Avocado and Rice

                    How to Gain Weight Fast and Safely? Try These Food Combinations

                      If you like sushi, you’ll enjoy using this option! Chop some avocado over a bed of your choice rice (whole grain if possible), and include your favorite source of lean protein for more nutrition. The avocado, rice, and source of protein will provide a variety of macronutrients to help you gain weight fast and safely but will also be heart-healthy too.

                      These are just ten safe food combinations that will help you gain weight fast and safely. Remember to consume as many green and yellow vegetables along with leafy greens as you can so you get enough nutrition. Implement these food combinations into your weekly meals as much as possible and combine sources of these daily at breakfast, lunch and dinner. You should notice the weight comes back on within a couple of months or less. It’s even better if you can add some weight-bearing exercise or resistance training to your routine so you can maintain some muscle mass and stay energized as well. As a bonus, you’ll feel pretty good and be taking care of your heart at the same time—no fast food required!

                      For some other healthy recipe ideas, feel free to check out these other veggie-inspired options! 

                      Featured photo credit: Stephanie Frey via shutterstock.com

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                      Last Updated on July 10, 2020

                      How to Take Control of Your Life with Better Boundaries

                      How to Take Control of Your Life with Better Boundaries

                      We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                      We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                      So, how to take control of your life and stop being pushed around?

                      Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                      What Boundaries Are (And What They’re Not)

                      Boundaries are limits

                      —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                      Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                      Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                      Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                      Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                      How to Establish Boundaries and Take Control of Your Life

                      Here are some ways that you can establish boundaries and take control of your life.

                      1. Self-Awareness Comes First

                      Before you can establish boundaries with others, you first need to understand what your needs are.

                      You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                      To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                      You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                      • Where do you need to establish better boundaries?
                      • When do you feel disrespected?
                      • When do you feel violated, frustrated, or angered by the behavior of others?
                      • In what situations do you feel you are being mistreated or taken advantage of?
                      • When do you want to be alone?
                      • How much space do you need?

                      You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                      2. Clear Communication Is Essential

                      Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                      Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                      3. Be Specific but Don’t Blame

                      Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                      That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                      Sample language:

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                      • “You may not…yell or raise your voice to me…”
                      • “I need…to be treated with respect…”
                      • “It’s not okay when…you take things from my desk without asking…”
                      • “I won’t…do your work…cover for you anymore…”
                      • “It’s not acceptable when…you ridicule or insult me…”
                      • “I am uncomfortable when…you use offensive language”
                      • “I will no longer be able to…lend you money…”

                      Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                      4. Consequences Are Often Necessary

                      Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                      Follow through. People won’t respect your boundaries if you don’t enforce them.

                      Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                      We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                      It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                      It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                      Final Thoughts

                      Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                      Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                      Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                      The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                      Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                      Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                      They will simply become a natural extension of your self-respect.

                      Featured photo credit: Thomas Kelley via unsplash.com

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