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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 13, 2018

                      12 Practical Tips To Stay Fit For Christmas

                      12 Practical Tips To Stay Fit For Christmas

                      Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

                      A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

                      1. Eat Before Heading Out

                      First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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                      2. Select The Treats

                      Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

                      3. Avoid Skipping Meals

                      Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

                      4. Drink With Moderation

                      It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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                      5. Be Active

                      You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

                      6. Get Out Of The House

                      Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

                      7. Don’t Skip Your Strength Workouts

                      Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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                      8. Set Realistic Goals

                      You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

                      9. Enjoy Yourself

                      Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

                      10. Drink A Lot Of Water

                      This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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                      11. Eat Less And More Often

                      Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

                      12. Prioritize Your Workouts

                      Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

                      So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

                      Happy Holidays everyone!

                      Featured photo credit: rawpixel via unsplash.com

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