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Healthy Foods For Your Gain Weight Diet

Posted on September 21, 2009
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Healthy Foods For Weight GainThe key equation when creating a gain weight diet is to have more calories going in, then being consumed. The trick is to create a calorie surplus and therefore gain weight. Consume healthy calories and slowly increase your intake daily to give your body time to adapt. A gain weight diet is structured around calorie dense healthy foods, high density foods are basically foods that contain the highest amounts of calories per portion. So foods high in water content for instance don’t do too well on the calorie dense list, as water contains no calories! Your body needs variety and the right building blocks to gain weight, increasing your calories, protein and carbohydrates will give you results if done correctly.

So what kind of foods should you be adding to a gain weight diet?

The popular calorie dense foods are also on the fatty side like salamis, biscuits, chips, beers, fried foods and chocolate bars. By now you might be picturing a mountain of these foods in your pantry and looking forward to eating them as much as you like right? Remember, high calorie foods is just what we need in a gain weight diet, but we want the healthy ones with good nutritional value, so where are they?

Dried Fruits – Taking the water out of fruits concentrates the sugars, for example a small cup of raisins will give you around 200Kcal. Or a few dried apple rings, 160Kcal. Their a tasty addition to your gain weight diet and healthy, so start carrying them with you throughout the day to snack on.

Canned Fruits – High in calories because they are generally soaked in tasty sugary syrup. Don’t add these to your gain weight diet simply because of the sugar overload you’ll give yourself, once in a while is fine and as a treat.

High Calorie Fruits - these are Passion Fruit, Grapes, Bananas, Pineapples, Avocados and Pears.

Nuts – Perfect for snacking on, these contain healthy monounsaturated fats and will provide you with a convenient daily calorie boost.

Peanut Butter / Sandwich Spreads – Check the nutritional values first, generally contain healthy fats and are also calorie rich.

Pure Fruit Juices – Apart from being very healthy and going towards your 5 a day, drinking pure fruit juices really help increase your caloric intake. For example, a 200ml glass of pineapple juice is around 100kcals, so 3 of these a day and you’ve got a 300kcal boost! Easy additions to your gain weight diet.

Yoghurts with Honey – Yoghurts are healthy for you, but add things like honey and nuts to increase its kcal content significantly.

Salad With Dressing – Salads can be super healthy, but a spoon or two of dressing can turn this into a kcal rich snack for your gain weight diet.

Starchy Vegetables – Broccoli, Peas, Corn, Carrots and Squash. Very healthy, will help you achieve your 5 a day and super additions to a gain weight diet.

Beans & Legumes – These are a great source of carbohydrates and protein, another ingredient for a successful gain weight diet.

So these are the key foods you should be looking to increase and add to your gain weight diet. Make sure you consume a variety of these foods, don’t let your body get used to the same recipes each day. Don’t be scared of the fat intake either, but try to keep it under 15-25% of your total calorie intake. You’ll start to notice the great health benefits of a gain weight diet, even more so when coupled with a muscle/strength building routine.

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