5 Ways to Gain Weight in a Healthy Way

Most of the people I met ask for my advice on how to lose weight, but some of my clients are actually trying to gain pounds, which is not as simple as it might seem. I will read from time to time about a representative who had to gain weight for the role, and talk about how wonderful ice cream, pasta, bread, cheese and cakes drop. This is one way to gain weight, but it is not the best way. (Related: More women trying to gain weight through diet and exercise)

Dr Usman Amiruddin is here to provide his patients with safe, effective surgical and non-surgical treatments for all areas of the body. I am a Certified Plastic Surgeon and medical aesthetics who focus on building the relationship with each patient while helping them to understand the procedure process. I provide all cosmetic, plastic & burn services under one umbrella.

I work sometimes with clients who have lost weight due to dental surgery or a digestive problem or stress or illness, and I try to return to a healthy weight. As a sports nutritionist, I also work with professional athletes who tend to lose weight over a hard season. In all these cases, the goal is to gain weight while improving health, and there is a science for it. After all, the old phrase "you are what you eat" is that the real nutrients of food are the raw materials used by your body to build new cells. An unwanted diet full of junk food does not give your body much to work with. I always say it is like building a cardboard house and tape instead of brick and mortar. In other words, it's not just calories.

Here are five "good gains" rules I share with my clients:

1. Do not let more than four hours pass without eating.

Your body needs a constant supply of energy because it is like a motor that is always running (your heart always beats, blood circulates and your mind and muscles work). When you skip meals, you deprive your body of the fuel it needs to continue. The result is sinking your energy bank, which unfortunately includes muscle mass. The best way to prevent your body from losing any important tissue is to eat regular meals, three to five hours apart. If you are trying to get a new muscle tissue, the timing of the meal is particularly important. Sometimes my clients tell me they are "eating all the time", but when they actually start to keep a food diary, they realize how bad their patterns are. Consistency is the key. (Related: Muscle Building Foods to Eat for More Definition)

2. Eat many foods at once.

Always aim for at least three food groups. Instead of just a banana or a bunch of nuts, make a few slices of whole-baked toast with almond butter slices and banana slices (BTW, a post-exercise cardshop breakfast), along with a glass of organic skim milk or alternative milk . A wider variety of your body provides a wide range of food to work with throughout the day.

3. Eat healthy, but dense foods.

The best way to increase nutrition without having to eat large amounts of food or resort to junk food is to choose foods rich in nutrients that contain lots of carbohydrates, protein or fat in a small meal. Dried fruits are a wonderful example. With the water removed, the portion shrinks by 75 percent, turning a glass of grapes into a quarter cup of raisins. Just make sure to look for dried fruits without adding sugar or preservatives. For another nutritious snack packed with electrolytes, pleated oats, dark chocolate chips, and dried fruits chopped in almond butter. Pour the pieces about a quarter of a roll, roll them in small balls, wrap them in tarpaulins, and have a snack all day. (Related: 3 easy protein protein recipes that will replace those boring bars)

4. Drink your food.

Fluids are not full of solid food, so when you try to gain weight, you can add nutrition without feeling bored or bloating. Good choices include 100% fruit juice, skim milk, milk substitutes (eg organic soybeans or cannabis) and juices. The juices are ideal (more than yogurt) because you can support them with all sorts of good things, such as wheat germ, walnuts, carrot juice and protein powder. (Try a high calorie juice after exercise to gain lean muscle.)

5. Eat directly before bedtime.

Many of the healing, repair and renewal processes occur during sleep. It is like rush hour to build muscle and fat-free tissue, so a healthy snack just before bedtime ensures a new amount of food available to "go to work" inside the body. One of the great choices that do not make you feel stuffed is to have a small bowl of pasta salad made from 100% whole grain pasta (wheat or gluten-free alternative), vinegar sauce made with extra virgin olive oil, chopped or sliced ​​vegetables and lean protein like beans Or chopped chicken breasts or organic cheeses.