Gain Weight Healthily, Food To Eat

As I mentioned earlier, you should be thinking how to gain weight healthily and not how to gain weight fast. Health over muscle gains, any time of the day.

Not all calories are made equal, so before you start working out, think of the food sources from which to get your calories. In a nutshell, if you want to gain weight healthily, get your calories from whole foods.

You could read my other article - food to avoid to gain weight healthily - for a more complete picture.

Food To Eat To Gain Weight Healthily

1. Water

You have to drink lots of it. Water will prevent dehydration, which can be easily brought about by an intense session in the gym. When you are on a fat loss diet – see my article on be lean and ripped – you will be even more prone to becoming dehydrated.

Losing water/not drinking enough can easily affect your bodily functions and your strength, which in turn affects the effectiveness for your gym workout.

Water also serves to transport nutrients around your body, and this is crucial especially if you consume bodybuilding supplements.

2. Eggs

My favourite, since they are cheap, easy to eat, can be made in many different ways, and contains a lot of nutrients. Choose omega 3 eggs to gain weight healthily.

For people worried about the high cholesterol value of egg yolks, fret not. They are actually jam packed full of important nutrients, especially the fat soluble vitamins and essential fatty acids.

And there has actually been a study by the University of Connecticut which concluded that there were either no change or beneficial changes in the cholesterol levels of people who consume 3 or 4 eggs a day.

It’s not the cholesterol that’s bad for you, it’s when poor metabolism, deficient diets and toxins combined to break down the cholesterol that is bad for you.

3. Lean meat

Lean meat such as turkey, chicken or sirloin should be your preferred choice. Always go for the leanest you can find! Meats are good sources of proteins for you to gain weight healthily.

4. Fish

This is a must, not just for its proteins, but for its omega 3 fatty acids (which many other foods and diets lack), vitamins and minerals. Avoid this only if you have some allergy to it.

Get genuine wild salmon if you can to gain weight healthily.

5. Fruits

Do I need to explain? Fibers, vitamins, minerals, and the list goes on. Make sure you eat at least 2 servings of fruits per day. Have a variety of fruits ready to gain weight healthily.

6. Vegetables

Vegetables actually aid your recovery a lot. Their high antioxidant properties will help reduce the amount of free radicals from intensive training, and they help heal damaged muscle cells.

Vegetables also contain vitamins, minerals, phytochemicals and fibers which are ALL beneficial to your body to gain weight healthily.

7. Other sources to gain weight heathily:

Legumes, rice, grains, green tea, extra virgin olive oil, POTATO, oatmeal,

8. Healthy fats:

Flax oil, olive oil, avocado, nuts

Other Articles in This Series

- Clean bulking
- Traditional bulking
- Ectomorph diet guidelines
- How much to eat to gain weight
- Food to avoid to gain weight healthily 
- When to eat to gain weight
- Homemade weightgainer recipes
- Muscle Building Supplements
- Anabolic Cooking by Dave Ruel

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