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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 December 2, 2019

                      10 Powerful Ways to Stop Worrying and Start Living Today

                      10 Powerful Ways to Stop Worrying and Start Living Today

                      Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

                      In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

                      These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

                      1. Make Your Decision and Never Look Back

                      Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

                      But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

                      Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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                      2. Live for Today, Package Things up in “Day-Tight Compartments”

                      You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

                      The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

                      3. Embrace the Worst-Case Scenario and Strategize to Offset It

                      If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

                      Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

                      If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

                      4. Put a Lid on Your Worrying

                      Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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                      To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

                      In the same manner, you can put a stop-loss order on things that cause you stress and grief.

                      5. Fake It ‘Til You Make It – Happiness, That Is

                      We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

                      If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

                      Marcus Aurelius summed it up aptly:

                      “Our life is what our thoughts make it.”

                      6. Give for the Joy of Giving

                      When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

                      One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

                      So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

                      7. Dump Envy – Enjoy Being Uniquely You

                      Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

                      Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

                      8. Haters Will Hate — It Just Means You’re Doing It Right

                      When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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                      So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

                      9. Chill Out! Learn to Rest Before You Get Tired

                      Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

                      It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

                      It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

                      10. Get Organized and Enjoy Your Work

                      There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

                      But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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                      Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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                      Featured photo credit: Tyler Nix via unsplash.com

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