Gaining weight healthy – the best strategy

Published by dennisfajt on

healthy weight gaining

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It is not easy to gain weight healthy. Because most foods that have a lot of calories are not really healthy. Nevertheless, there are some foods that are healthy and at the same time are suitable for weight gaining. In the following post, I’ll show you how you can put on mass the healthy way.

Gaining weight healthy – the basics

On this blog, I have already explained in detail all the basics of the increase. For this reason, I will not go into this article in detail on how the growth works. Rather, this article is about how you can make the growth really healthy.

Nevertheless, here is a brief insight into the basics: To increase, you need a calorie surplus. This means that you need to consume more calories than you burn.

To reach your calorie surplus, you must eat as many calorie-dense foods as possible.If you not only want to gain fat, but also want to build muscle, you should do as a supplement strength training.

Weightlifting stimulates your muscles to grow. And logically, it always looks better if you have a well-formed body.

How much calories you need to gain healthy, you can calculate here.

Why it’s so important to gain weight healthy

The most important thing you have is your health. For this reason, you should definitely not start stuffing tons of fast food and sweets into you. Pizza, burgers and co.

Of course you have a lot of calories, that’s clear. And that’s exactly what you need. But unfortunately there’s a lot of bad fat, sugar, lots of salt and lots of additives in this whole fast food.

And that’s exactly the problem. Because through these unhealthy properties your whole body suffers. And that’s just not worth it. Because your health is the most important thing. Plus, you do not need to eat unhealthy foods to gain weight.

Because there are enough foods with which you gain weight and at the same time are healthy. So now I’ll show you which foods you should avoid and what you should eat instead to eat healthily.

Foods that you should avoid

  • Burger
  • Pizza
  • Sweets
  • Animal fats
  • soft drinks
  • White flour
  • Processed foods in general

Of course it does not matter if you eat a pizza or a burger from time to time. The important thing is that it does not become a habit.

Healthy weight gaining – you should eat this

  • rice
  • potatoes
  • sweet potatoes
  • millet
  • couscous
  • oatmeal
  • nuts
  • High quality oils
  • fish
  • poultry
  • Legumes such as lentils or beans
  • avocados
  • peanut butter
  • dried fruit

These foods are all relatively high in calories and at the same time healthy and nutritious. The benefit is obvious: you are gaining and doing something for your health at the same time.

You should also eat vegetables and fruits every day. Especially vegetables are not high in calories, but very important for your body to cover all nutrients.

Why sport is so important

As I mentioned earlier, sport is enormously important in growing. Because with a calorie surplus you will only use fat, if you do not do sports. But if you train diligently, you will also build muscle. Not only does it look better, it’s also healthier.

Incidentally, this does not only apply to men, but also to women. Because women benefit just as much from strength training as men.

While men get broad shoulders and muscular arms, women can wonderfully shape their curves with strength training.

In addition, sports improves

  • your complexion
  • your mood
  • your sleep
  • your energy
  • your ability to concentrate
  • your balance

As you can see, you can not only grow healthier with sports, but also take along a lot of other benefits along the way.

Why it is important to put mass on slowly

Another point to keep in mind if you want to gain weight is this: do not be overhasty! It’s much better if you slow down a little bit but steadily gain weight. Because quality needs time.

I’ve started this site with the goal of showing underweight people how to grow fast. And that works too. But please not too fast. Because if you want to build not only fat but also muscle, it takes a little time.

For this reason, I recommend my readers a calorie surplus between 200 and 500 calories. Depending on the goal and starting situation. An excess of well over 500 calories, you should definitely be.

The summary

To gain a healthy weight, you should pay attention to the following points:

  1. Note the basics of gaining weight
  2. Give up largely on fast food and sweets
  3. Instead, eat unprocessed, calorie-dense foods
  4. Your calorie surplus should not exceed 500 calories
  5. To gain a healthy weight, you should do weight training

As you can see, having healthy foods is not that hard. If you follow a few basic rules and stay on the ball constantly, you will be successful. I hope you enjoy the implementation and all the best,

Your fitness coach Dennis.

Download now my free e-book “Gaining Weight Fast” here:

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