What have you been eating?
In the last few years,I have personally struggled with weight gain. I would gain a few pounds today and lose them a week later. This became a vicious circle that kept  recurring. A good understanding of my eating habits was what I needed to cut off this unending circle.

 

“You are what you eat”. You are also “how you eat”. When it comes to gaining weight, the most important question to ask yourself: is this healthy for me or not. You have to strike a balance so you dont end up obesed.

Journey with us as we take you through this exciting and healthy weight gain journey.

 

The Right Eaing Habbit

Cultivating the right eating habit, involves a lot of work. However, it is essential for maintaining overall health and well-being. Below are guidelines to help you develop and sustain healthy eating habits:

• Balanced Diet

In preschool, we were thought that: a balanced diet is a meal that contains all the classes of food in the right quantity. Well, this is a good time to act in what you’ve have learnt. Incorporate different food groups such as fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure you get a wide range of nutrients.

 

Give attention to portion sizes to avoid overeating and manage calorie intake.

• Regular Meal Times

Don’t skip meals. Have a “Consistent Eating Schedule”.Ensure you eat meals at the same times each day to regulate your body’s hunger signals and metabolism.

Skipping meals can lead to overeating later and disrupt your energy levels.

• Mindful Eating

Eat like a king! Take your time to enjoy your food, which helps with digestion and allows your body to signal when it’s full. Make sure you chew thoroughly.

• Avoid Distractions

Practice good table manner!. Focus on your meal without distractions like TV or smartphones to enhance the eating experience and recognize satiety cues.

• Healthy Snacking

Opt for snacks like fruits, vegetables, nuts, and yogurt instead of processed, high-sugar options. Avoid eating directly from large packages to control portion sizes.

• Hydration

Aim to drink at least 8 glasses of water a day. Sometimes thirst is mistaken for hunger. This appears tasking and impossible. However, consistent practice simulates the whole process.

Reduce intake of sodas, energy drinks, and fruit juices that are high in sugar and calories. Avoid them completely if you can.

• Balanced Macronutrients

  Go for Proteins as it is essential for muscle repair and growth. Include sources like lean meats, fish, eggs, legumes, and dairy.

 

Choose complex carbs like whole grains, fruits, and vegetables for sustained energy.

 

Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil.

• Limit Processed Foods

This also includes GMO (Genetically Modified Foods). Minimize consumption of foods high in added sugars, sodium, and unhealthy fats.

Stop eating out, Cook at Home. Preparing your own meals allows you to control ingredients and cooking methods, making it easier to eat healthily.

• Incorporate Fiber

 

Eat plenty of fruits, vegetables, legumes, and whole grains to aid digestion and keep you feeling full longer.

• Moderation and Treats

Allow yourself occasional treats to avoid feeling deprived, but keep them in moderation.

   

• Listen to Your Body

Your body gives you the right to live on earth. So, learn to recognize and respect your body’s signals for hunger and fullness.Avoid Emotional Eating. Find alternative ways to cope with stress and emotions other than turning to food.

Gaining weight in a healthy manner involves a combination of consuming nutrient-dense foods and incorporating effective eating habits. Let’s delve into this healthy eating habits 

The Right Food Combo For an Effective Eating Habit 

• Calories 

Why eat only 3 square meals, go for more.Aim ffor 5-6 meals per day rather than the traditional three. Include snacks in between meals.

 

Go for Nutrient-Dense Foods; Foods high in healthy fats, proteins, and carbohydrates. Examples include nuts, seeds, avocado, whole grains, lean meats, and dairy products.

 

• Balance Your Macronutrients

These includes Proteins which are  essential for muscle growth.Carbohydrates necessary for energy. Make sure to  focus on whole grains, fruits, and vegetables.Remember to take meals that rich in fats as well.

• Choose Calorically Dense Foods

These includes:

•   Nuts and Nut Butters which  are high in calories and healthy fats.
•   Dairy Products: Full-fat versions of milk, cheese, and yogurt.
•  Starches: Potatoes, sweet potatoes, rice, and quinoa.
•  Protein Shakes and Smoothies: Homemade shakes with milk, protein powder, nut butter, and fruits.

• Incorporate Healthy Snacks

Examples include trail mix, cheese and crackers, Greek yogurt with granola, and fruit with nut butter.

• Hydrate Wisely

Drink water between meals instead of during meals to avoid feeling too full to eat.

 

• Use Larger Plates

This can psychologically encourage you to eat more.

• Add Extra Ingredients

 Enrich meals with extra calories by adding cheese, nuts, seeds, and healthy oils.

• Plan Your Meals

Ensure you have a balanced intake of proteins, fats, and carbohydrates in every meal.

• Strength Training/ Exercise 

Combine your diet with strength training to build muscle mass, which can help in healthy weight gain.

• Monitor Your Progress

Keep track of your weight gain and adjust your diet as necessary.

20 Healthy Food You Should Eat

 

1. Nuts and Nut Butters

•  Nuts:like almonds, walnuts, and cashews are rich in healthy fats, protein, and calories. 
•   Nut Butters (e.g., peanut butter, almond butter) are concentrated sources of calories and healthy fats. Spread them on bread, fruits, or add to smoothies.

 

1. Avocados

•  Avocados are dense in calories and high in monounsaturated fats, which are heart-healthy. They also contain fiber, vitamins, and minerals. Add them to salads, sandwiches, or eat them as guacamole.

 

1. Whole Eggs

• Eggs are a complete source of protein, containing all essential amino acids. They also have healthy fats, especially in the yolk, and provide essential vitamins like B12 and D. Eggs can be cooked in many ways – scrambled, boiled, poached, or fried.

 

1. Red Meats

•  Red meats like beef, lamb, and pork are rich in protein, iron, and vitamin B12. Opt for cuts that have some fat, as they are more calorie-dense. Red meats also contain creatine, which is important for muscle building.

 

1. Rice 

•   Rice is a high-carbohydrate food that provides a significant amount of calories in a small serving. It’s also easy to digest and can be paired with various proteins and vegetables to make a complete meal.

 

1. Oily Fish (e.g., Salmon)

•  Oily fish are excellent sources of protein and omega-3 fatty acids, which are beneficial for heart and brain health. Salmon, mackerel, and sardines are good options that can be grilled, baked, or added to salads and pasta.

 

1. Full-Fat Dairy Products

•    Milk:Full-fat milk provides calcium, protein, and calories.
•   Cheese: High in protein and fat, cheese can be added to many dishes.
•  Yogurt: Full-fat yogurt is rich in probiotics, protein, and healthy fats. Choose Greek yogurt for higher protein content.

 

1. Starchy Vegetables

• Potatoes and Sweet Potatoes: These are rich in carbohydrates and calories, as well as vitamins and fiber. They can be baked, mashed, or roasted.
•    Corn: A good source of carbohydrates and fiber, corn can be eaten on the cob, as kernels, or in dishes like soups and salads.

 

1. Whole Grain Bread

•  Whole grain bread provides complex carbohydrates, fiber, and protein. It’s more nutrient-dense than white bread and can be used for sandwiches, toast, or as a side with meals.

 

1. Legumes

• Beans:(black beans, kidney beans) and **lentils** are high in protein, fiber, and carbohydrates. They are also rich in vitamins and minerals like iron and folate. Add them to soups, stews, salads, or make dips like hummus.

 

1. Dark Chocolate

•  Dark chocolate with a high cocoa content is rich in calories and antioxidants. It also contains healthy fats. Enjoy it as a snack or dessert.

 

1. Healthy Oils

• Olive Oil: High in monounsaturated fats and antioxidants. Use it for cooking or dressings.
• Coconut Oil:Rich in medium-chain triglycerides (MCTs), which are easy to digest and quickly converted to energy.
• Avocado Oil: Contains monounsaturated fats and has a high smoke point, making it great for cooking.

 

1. Dried Fruits

• Dried fruits like dates, apricots, raisins, and figs are calorie-dense due to their reduced water content. They provide natural sugars, fiber, and various vitamins and minerals. They make excellent snacks or additions to cereals and salads.

 

1. Quinoa

• Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also high in carbohydrates, fiber, and various nutrients like magnesium and iron. Use it as a base for salads or as a side dish.

 

1. Smoothies

•  Smoothies made with fruits, yogurt, milk, and nut butter are an easy way to consume a lot of calories. They can be customized to include protein powders, seeds, and leafy greens for added nutrients.

 

1. Seeds (e.g., chia, flax):

• Chia Seeds: High in omega-3 fatty acids, fiber, and protein. They can be added to smoothies, yogurt, or made into chia pudding.
•  Flaxseeds: Rich in omega-3s, fiber, and lignans (antioxidants). Ground flaxseeds are easier to digest and can be added to baked goods, cereals, or smoothies.

 

1. Granola

•  Granola is a calorie-dense mixture of oats, nuts, seeds, and sweeteners like honey or maple syrup. It’s often eaten with milk or yogurt and can be a convenient snack or breakfast option.

 

1. Coconut Milk 

• Coconut milk is high in calories and healthy fats. It’s a versatile ingredient that can be used in smoothies, curries, soups, and desserts.

 

1. Lean Poultry 

•  Chicken and Turkey: These are excellent sources of lean protein, essential for muscle building. They can be cooked in various ways such as grilling, baking, or frying.

 

1. Tofu and Tempeh

•  Tofu: Made from soybeans, it’s a good source of protein and can absorb flavors from marinades and sauces.
•  Tempeh: Fermented soybeans, richer in protein and fiber compared to tofu, and has a firmer texture. It can be used in stir-fries, sandwiches, or salads.

Conclusion 

Staying healthy is one of the most important things in life. And a good eating habit goes a long way to a healthy lifestyle.