Main recommendations to gain weight in a healthy way
What are the main recommendations to gain weight healthily? They could be summarized in the following main points:
Gain weight from caloric surplus. This means consuming more calories than we expend during the day.
Give priority to proteins, lipids, and complex carbohydrates. Of course, it is important to do it within the framework of a balanced diet, therefore, it implies including the rest of the food groups, so that the whole group complements each other.
Avoid empty calories. Prioritize healthy fats, lean proteins, and complex carbohydrates. Do not resort to processed foods, fried foods, trans fats, refined sugars, or refined flour.
Eat five times a day. Distributed in three main meals and two snacks or snacks. Each meal should have 2 carbohydrates, protein, and fruit.
Increase your protein intake. Eat between 1.5 and up to 2 grams per kilogram of body weight, that is, if your weight is 80 kg you can consume between 120-160 grams daily.
Perform toning or power exercises. As for aerobic exercises, better limit them.
Follow a meal plan created by a nutritionist or GP. This way you will have a diet adapted to your needs, although you can always make some modifications, whenever you consult it.
Complement the menu with homemade shakes and smoothies. According to experts, the ideal is to consume between 2 or 3 times a week, either as a snack, with breakfast, or after dinner.
Check your weight on bioimpedance scales. These offer you more accurate data, such as the index of body fat and muscle mass.
Drink enough water.
Avoid smoking.
Allow whims.
Avocado Smoothie
Much is said about whether the avocado is fattening or not, but the truth is that there are no foods to gain weight or to lose weight. For it to have either of the two effects, we must evaluate factors such as the diet we follow, the amounts we eat, the companions we add, and our daily energy expenditure. If you want to gain extra kilos, eat a whole medium-sized one, that would be the equivalent of 2 or 3 pieces of fruit a day.
Ingredients
1 medium ripe avocado.
1 glass of coconut milk.
1 tablespoon of lemon or lime.
1 cup of ground cinnamon dessert.
1 dessert spoonful of sweetener (optional).
Water (optional).
Arrange all the necessary ingredients and follow the step by step for the avocado smoothie. This shake to gain weight can be taken with breakfast or as a snack, 2 or 3 times a week.
Properties of other ingredients in this smoothie
Coconut milk. Its saturated or healthy fats are metabolized quickly thanks to the fatty acids it contains, for this reason, they do not tend to be stored in the body, but rather are converted into energy. To consume this food there is no ideal amount, but if you want to lose weight you can only consume 1-2 glasses a day. For those who want to gain weight, they should drink 2 glasses or more, but remember that in people with a sensitive intestine, if they exceed the dose, it can cause diarrhea.
Blackberry Coconut Smoothie
In nutritious milkshakes for children, we can include ice cream, since it is not a trinket, as many believe, it is a very nutritious food and it should be included at least once a week, of course in its healthiest varieties. What are healthy ice creams? Those that are made with natural products and low in sugar (or without sugar), whether they are bought or made at home. Therefore, when it comes to shakes to gain weight in children, preparing recipes that include ice cream with milk, ensures an important contribution in bioavailable calcium (easy to assimilate), casein (a protein present in milk that favors muscle recovery and growth), and lactose, a sugar that favors the absorption of calcium and group B vitamins. Excellent for the growth phase and to provide taste!
Ingredients
500 gr of blackberry ice cream.
100 gr of grated coconut.
1 liter of whole milk.
Gather the ingredients on your work table and get to work following the step by step for the blackberry and coconut smoothie. Although we have included this drink in our children’s smoothies, it is also excellent for athletes and for those who need to gain a few kilos. Take it or serve it between 1-2 times a week in one of the snacks.
Protein Shake With Banana and Nuts
Protein shakes serve both to lose weight and to gain weight, the secret for them to work in one way or another will depend on the rest of the food you eat during the day, the food combinations you make on the menu, the energy expenditure you have daily and the type of training you practice.
Ingredients
1 banana.
20 grams of nuts.
1 tbsp sugar dessert.
200 ml of milk.
100 ml of natural yogurt.
2 cookies.
Prepare this drink by following the step-by-step protein shake with bananas and walnuts. If you want this drink to help you gain weight, take it after exercising, with breakfast, or after dinner, just 30 minutes before going to sleep. This drink is ideal for athletes, children, and the elderly, as it helps the latter to recover muscle mass, as long as they exercise.
Properties of other ingredients in this smoothie
Nuts are a good way to gain weight in a healthy and safe way, as they are excellent accompaniments to many meals, such as salads and smoothies with yogurt to gain weight. It is said that the recommended daily dose is 30-35 grams (between 6-8 nuts) for those who want to keep their weight stable or even lose weight, but above this figure, it will surely make the scale increase their numbers.
Chocolate and Banana Smoothie Bowl
The ingredients in this recipe are an energy bomb, so if you include this drink in a diet high in healthy calories (non-empty calories), it can easily help you increase your weight. Of course, do not think that this is achieved overnight, or believe in those shakes to gain weight in 3 days, because to gain muscle mass and gain weight it takes approximately 6 months, but in 3 months you can already see the changes, although all this will also depend on each organism and the process. If you notice changes before, please share them!
Ingredients
5 tablespoons of cocoa powder.
½ cup of vegetable milk.
3 frozen bananas.
2 tablespoons of peanut butter.
To decorate
Chia seeds.
Chopped chocolate.
Banana slices.
dry fruit
This is one of our best smoothies to gain weight and preparing it is very easy if you follow the following step-by-step chocolate and banana smoothie bowl. Perfect for breakfasts and snacks!
Properties of This Smoothie
Cocoa powder. High levels of vegetable fats and antioxidants.
Chocolate bar. Buy it with a minimum of 70% cocoa, but without sugar or with very little, because we want to gain weight in a healthy way.
Vegetable milk. Although soy, coconut, or almond milk are very energetic to balance the ingredients in this recipe, it is better to include a cereal such as rice or oatmeal.
Chia seeds. This food has large doses of fatty acids, Omega-3, proteins, and amino acids.
Nuts. Although they provide few carbohydrates, they contain a good dose of healthy fats and provide proteins of biological value. Definitely, an ideal ingredient to include in your juices to gain weight.
The banana. It helps to gain muscle mass thanks to its carbohydrate content, which is mostly sucrose, glucose, and fructose sugars. In addition, it has potassium, in charge of protecting the muscles after training.
Banana and Cookie Smoothie
Shakes to gain weight in children should always be attractive drinks to engage the child’s palate, but it is also important that they are very nutritious. Well, here you have a combination of essential nutrients such as proteins, carbohydrates, and micronutrients hidden behind the irresistible flavor of this protein shake.
Ingredients
4 Digestive biscuits.
11/2 banana.
1 ½ glasses of skimmed milk.
We are going to prepare following the following easy steps for banana milkshake and cookies. Prepare this smoothie to gain weight for breakfast as a companion to food and for snack time, 2 times a week. It is also ideal for athletes!
Mango Coconut Smoothie
The mango, depending on how you combine it, loses weight or gains weight because in principle its caloric load is intermediate and it is low in fat, but it also has a lot of starch that turns into sugar when the fruit is ripe, additionally, it also has protein. For those who are interested in gaining weight, if you mix it with milk it can help you gain weight in muscle mass, as long as you accompany this formula with training, if you only accompany it with a high-calorie diet, you will probably gain more fat than muscle.
Ingredients
500 gr of coconut ice cream.
500 gr of whole milk.
1 mango cut into squares.
200 gr of dehydrated coconut.
100 ml of lemon juice.
If you already checked what you need, all that remains is to follow the next step by step of mango and coconut smoothie. If you replace the common ice cream with a protein ice cream for this juice for children, it works great for athletes and for anyone who needs to gain weight quickly.
Barley water
Barley water favors weight gain, as long as you ingest it daily, otherwise, it will not make you fat, but it will offer valuable nutrients and fill you up. Where do your attributes come from? They come from its high content of carbohydrates and other compounds, in fact, it is said that after wheat it is one of the most complete cereals in nutritional contributions. Now, although this drink is among our shakes to gain weight quickly in women, especially for those who are breastfeeding, it is also recommended for children, and older adults.
Ingredients
200 gr of roasted barley.
2 liters of water.
1 cinnamon stick.
1 lemon (optional).
4 tablespoons of sugar (sweetener, sucralose, or panela).
Prepare this drink by following the easy step-by-step of our barley water recipe. This barley shakes to gain weight is taken after meals. Eat for 1 month every day, then rest for 2 weeks and then resume for another month, repeat this cycle until you reach the desired weight.
Rice Horchata
In diets to gain weight, pasta and rice are always included in their caloric and nutrient intake, but as you already know, there are no foods that make you fat or lose weight on their own, regardless of the calories they provide, because it is important to take into account other factors, for example, the amount we will ingest.
In this case, in order for you to gain weight, if you are a woman you should consume more than one cup of rice a day and, if you are a man, more than two. Its effect will be reinforced if you combine it with some protein ingredients.
Ingredients
4 cups of white rice.
4 liters of hot milk.
½ cup of sugar (300 gr).
2 tablespoons of ground cinnamon.
2 tablespoons of vanilla extract.
Enjoy the benefits of this drink by following the step-by-step recipe for rice horchata. Remember, rice shakes to gain weight are preferably taken 2 times a day, between 2-3 times a week, during snacks or with breakfast.
Peanut Butter and Banana Smoothie
If you consume peanut butter as part of a balanced diet, it can help you lose weight. Well, it satisfies, stimulates muscle growth, and provides healthy fats in your body. However, on the contrary, what you need is to gain weight, this food will allow you to do so healthily, if you include it in a diet with a higher caloric demand, preferably accompanied by carbohydrates or dairy products. On this occasion, we combine peanut butter with banana and milk, a mixture that facilitates muscle growth, especially if it is accompanied by proper nutrition and exercise.
Ingredients
2 bananas or plantains.
2 tablespoons of peanut butter.
50 ml of milk.
You only need 3 ingredients and get down to work following the step-by-step peanut butter and banana smoothie. This recipe cannot be missing from your smoothies to gain weight quickly in children, as they will love its flavor, although it is also suitable for adults, especially athletes.
Strawberry Smoothie With Banana and Oats
Oatmeal is very common in slimming diets since it cleanses, is nutritious, and produces a feeling of satiety. However, it is also present in smoothies to increase muscle mass, since its different compounds thicken the muscles, as long as it is completed with exercises, proper rest, and a balanced diet. The compounds we are referring to are complex carbohydrates, fiber, amino acids, healthy fats, iron, and magnesium. For this occasion, we prepared an oatmeal smoothie for vegans whose liquid base is water, but you could well add some vegetable drink or cow’s milk.
Ingredients
8 strawberries.
1 banana.
1 tablespoon of orange blossom honey.
2 tablespoons of oatmeal.
200 ml of water.
Try this delicious mix of ingredients by following the step-by-step strawberry smoothie with bananas and oats. For this drink to be an oatmeal smoothie to gain weight, take it with a good breakfast or after dinner, 2-3 times a week, 30 minutes before bed.
