Thursday, December 13, 2012

Healthy Foods For The Weight Gain Program

delicious grilled tuna
In the article "Weight Loss VS Weight Gain" you already know that in order to gain weight, you need a caloric intake that exceeds the needs of your daily calories. Although you are required to eat a lot, but still you should not be arbitrary in determining the type of meal. You should not eat carelessly, because instead of supporting your muscle growth, but it will make a pile of unhealthy fats, especially in your stomach. Surely, you don't want to look like people who are malnourished, isn't it? (People who are malnourished will have a very skinny body but have a big belly). Remember! Your goal is to gain weight, not make it fat. Therefore you need to know what foods that contain good nutrition, especially healthy foods for the weight gain program.

You must be smart to choose the type of good calories. You need to consume calories from good carbohydrates, good fats, and high-quality protein. If  on a regular diet we eat 5 times a day, then for those of you who run the gain weight program should eat 6 times a day. Eating 6 times can be divided into breakfast, lunch, dinner and snack 3 times. Here are examples of foods that contain calories is good.

illustrations of healthy foods

Protein is a nutrient that you should give a special attention,  because protein is the main nutrient in the development of muscle mass. It's important to know the types of good protein.
-Super Protein, include : tuna fish, sardines, cod, mackerel, trout, herring, and whey protein (dairy products).
* Note: avoid canned fish products.
-Good Protein, include: low-fat yogurt, cottage cheese, mozzarella cheese, low-fat dairy, chicken eggs, lean beef, chicken breast without skin and fat, and turkey.

Complex carbohydrates should still be your choice. As much as possible do not make simple carbohydrates, like white rice as your staple carbohydrate intake.
-Super carbohydrates, include: whole wheat bread, wheat pasta, wheat crackers, brown rice, quinoa, popcorn, granola, avocado, mango, apples, oranges, cherry, pear, strawberry, kiwi, lemon, grape, pineapple, papaya, watermelon, melon, apricots, broccoli, carrots, barley, cabbage, asparagus, spinach, tomatoes, squash, onions, and cucumbers.
-Good carbohydrates, include: dried fruit (for a snack), grapes, bananas, molasses, and honey

Fat is not a nutrition that should be avoided in the diet. Bad fats must be avoided, but in fact, our bodies need good fats. Of course, you should avoid fried foods that contain bad fats.
-Super fats, include: almonds, peanuts hazelnuts, cashews, sunflower seeds, salmon, herring, sardines, mackerel, from an extract of peanut oil, olive oil, safflower oil, and sunflower oil.
-Good fats, include: low-fat dairy products.

Source of nutrients for vegetarians

In the sources I mentioned above, a lot of which comes from animal sources, what if you are a vegetarian? We know that a vegetarian is a person who consumes food derived from plant sources such as vegetables, fruits, grains, and nuts. Indeed, there are some vegetarians who still consume eggs and poultry, then how about a Vegan? Vegans are strict vegetarians type with absolutely no consume animal foods and that are produced from animals, including eggs.

Which often becomes an obstacle is a source of protein. A vegetarian who still eat fish, dairy products, poultry, or eggs may not be a problem. Vegan can still get protein from legumes such as soybeans. Soy beans have a high protein content. Soybeans now also been much made in the form of soy milk products. Clearly, the principle of good weight gain is an increase in muscle mass and ensuring nutritional needs (especially proteins) are met. As long as you can meet the total protein intake, either derived from vegetable sources or animal sources, it certainly was not a problem.

In addition to the above nutrients, consuming gainer supplements can also be an alternative. But of course, something that naturally would be better. You can just take supplements gainer, but don't forget to consume sources of natural nutrients. So, you also have to start counting the number of calories of each food you eat, then you can see if you already meet the total amount of calories you need in your weight gain program. And one more thing, don't forget to exercise regularly (especially weight training), adequate sleep, and the consumption of water. Good luck :)


  1. You really have this dialed in nicely. You are very knowledgeable about what to do and what not to do. Good for you. You shall be healthy all your life.

    Have a terrific day grandson. :)

    1. Aww.. aww.. you called me "Grandson", thanks Grandma Sandee ;D
      Any knowledge I gained was a part of my experience, either from myself or those around me. Do you also eat foods above when you were still called "Slim"?? hehehe

      Keep healthy.

  2. Thanx for your post. i also read Whey Protein are much usefull product for health care, but i want to know, can Whey protein help me for muscle building..??

    1. Of course it can, Kushal. As I mentioned above, that whey protein is a type of super protein. What we need to do is add our daily protein needs, the whey protein products should be included the nutrition facts, so that we can determine the amount of protein we consume.

  3. This is a useful post. You may also reference this article talk about the healthy foods to eat. here - healthy foods to eat

    1. Let's share our knowledge about healthy foods to each other.
      Thank you so much for stopping by, Vu. :)

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