Most of us have one or quite a few friends looking for an option to lose weight. However, there is also a section of people who are always active and seldom put on weight. Although maintaining a healthy weight is a very common concern, it is also very important to know that there are also some individuals who are struggling to gain weight. Therefore, if you are a person who wants to overcome your naturally lean frame or gain muscle mass, this is the right content. Here you will find information on some nutritious and delicious foods that can help you with healthy weight gain.

Basically, there are some important factors you should consider when choosing a diet plan for weight gain. Below mentioned are few things to keep in mind:

Choosing High Calorie Foods for Healthy Weight Gain

High calorie foods can be your valuable ally when it comes to gaining weight in a healthy manner. You will come across a huge list of dishes and snacks when looking for high calorie foods. Some of the most common and healthy options include avocados, nuts, and whole milk. They provide ample calories to your diet while delivering other essential vitamins and minerals. You can also incorporate healthy oils, eggs, fatty fish for weight gain as they supply beneficial fats.

When it comes to staples, you can choose quinoa, whole grain breads, and legumes. They provide enough carbohydrates and fiber. Lean meats and dry fruits are also great for adding calories to your diet. You can easily buy some of the best and premium quality dry fruits from Healthy Master. Apart from plain dry fruits, you will also find different types of combos and flavors to choose from.

High Protein Foods

High protein food is also very important for weight gain. Apart from weight gain, they also promote muscle growth and repair and support your weight gain goals without much effort. Some of the best high protein options include lean meats like chicken, turkey, eggs, yogurt, tofu, cottage cheese, etc. You can easily include them in meals. Legumes like lentils, beans and chickpeas are also high in protein. They are also packed with fiber, which can also support digestion and regular bowel movement. Protein foods will also nourish your body, help in building muscle mass, and achieve your weight gain goals effectively.

Healthy Fats 

When it comes to weight gain, healthy fats also play an important role. Some of the best and most common healthy fat foods you can choose for gaining weight are avocados, nuts and seeds. They provide monounsaturated fats to the body which can lower bad cholesterol levels and reduce the risk of heart disease. Other healthy fat options include olive oil, coconut oil, flaxseed oil etc. They can be used for cooking and dressings. Fishes like sardines, mackerel and salmon provide omega-3 fatty acids. They also have anti-inflammatory properties and support brain health.

Dairy Foods

Including dairy foods in your diet is also very important when you want to gain weight. They provide a wide range of nutrients which is very important for overall health. Being rich in calcium, they also promote the development of strong bones and teeth. Some excellent sources of dairy protein include milk, cheese, and yogurt. They also provide essential amino acids to the body for muscle repair and growth. These diary products also contain vitamins like vitamin D, which helps in calcium absorption.

What are the Common Foods to Include in your Diet for Healthy Weight Gain?

Some of the best foods to include in the diet for gaining weight are, nuts and nut butters, quinoa, avocados, dry fruits, sweet potatoes, salmon and fatty fish, eggs, granola, oats etc.

Risk of Unhealthy Weight

As you are getting ready to gain weight, it is also very important to understand the risk of unhealthy weight gain. Unhealthy weight gain can pose many risks to physical and mental health. Here are some potential risks of gaining unhealthy weight.

Chronic Diseases

One of the major risks of gaining unhealthy weight is the increased risk of chronic diseases like heart attack, certain cancers and type 2 diabetes. In order to prevent these issues, it is very important to adopt a balanced diet. You should include a variety of whole foods, which includes vegetables, lean proteins, as well as whole grains. You should also limit the intake of processed foods that are high in sugar and unhealthy fats.

Cardiovascular Issues

Excess weight can also strain the cardiovascular system very easily. This can lead to different issues like elevated cholesterol levels and high blood pressure. In order to prevent these risks, it is important for you to engage in different physical activities like aerobic exercises and strength training. This will help you to maintain a healthy cardiovascular system.

Mental Health Concerns

It is a common fact that unhealthy weight gain can contribute to poor and unnatural body image. This may result in the person suffering from low self esteem, increased risk of anxiety and depression. In such cases, as a prevention, it is important for you to foster a positive body image. You should focus on overall well-being rather than body image.

Apart from these, other health concerns of unhealthy weight gain include joint problems, sleep disorders, digestive issues, hormonal imbalances, social and economical impact, etc.

Conclusion

It does not matter whether your goal is to gain or lose weight, doing it in a healthy manner is very important for your overall health and well being. As mentioned above, when it comes to gaining weight, consuming nutrient dense food in a balanced diet is very important.  You should also remember the above mentioned general meal option to make the right choice. Most importantly, if you are facing any troubles or health issues, it is very important to consult a health expert and discuss the issue.