“What foods can I eat to gain weight in a healthy way?”
For a 25-year-old guy, I'm pretty slim, and I want to know how should I go about gaining weight in a healthy way. What foods should I include in my diet?
2 Answers
Rice, Beans, Potatoes, Winter squash with veggies.
Great question!
Although everyone is different and I can't provide individualized advice via this venue, generally for weight gain I recommend:
a) Plan to eat 3 meals daily and have 3-4 snacks/shakes/beverages with 200-500 calories in between meals
b) Try to make the 3 meals, balanced with 20-30g protein and 2-3 servings of fruit/vegetables - these will be the key foods you will want to always include in your diet so go with what you like that's healthy. You should be full for 2-3 house after the meal, but not longer.
c) Assure you have ample quality fats in your diet, i.e. avocado, olive oil, nuts, salmon and if you can use some higher fat dairy, i.e. cheddar cheese, 2% milk. Some soy products are OK, but I don't recommend soy milk or excess coconut oil. It's also OK to loosen up with fat in meats/poultry/butter, but excess fried foods, hydrogenated foods like margarines are still to be avoided. When possible, go organic and vary your sources of animal fats. You can take MCT oils if you really need to.
d) Drink moderately, ideally at night.
e) Eat/drink 1-2 hours before bed
f) Don't go overboard on foods high in sugar/corn syrup!!
Dr D.
Although everyone is different and I can't provide individualized advice via this venue, generally for weight gain I recommend:
a) Plan to eat 3 meals daily and have 3-4 snacks/shakes/beverages with 200-500 calories in between meals
b) Try to make the 3 meals, balanced with 20-30g protein and 2-3 servings of fruit/vegetables - these will be the key foods you will want to always include in your diet so go with what you like that's healthy. You should be full for 2-3 house after the meal, but not longer.
c) Assure you have ample quality fats in your diet, i.e. avocado, olive oil, nuts, salmon and if you can use some higher fat dairy, i.e. cheddar cheese, 2% milk. Some soy products are OK, but I don't recommend soy milk or excess coconut oil. It's also OK to loosen up with fat in meats/poultry/butter, but excess fried foods, hydrogenated foods like margarines are still to be avoided. When possible, go organic and vary your sources of animal fats. You can take MCT oils if you really need to.
d) Drink moderately, ideally at night.
e) Eat/drink 1-2 hours before bed
f) Don't go overboard on foods high in sugar/corn syrup!!
Dr D.
