Most people that come to me ask advice about how to lose weight, but some of you are actually trying to pack some pounds instead of losing them. While this may seem simple, gaining weight the healthy way can be more challenging than losing weight.

So forget about adding buckets of ice cream to your diet or going on a cheeseburger diet. Here are a few tips and tricks to gain weight the healthy way.

Healthy Ways To Gain Weight

1.      Eat Regularly

If you are on a mission to gain weight, it is important to eat at least 3 main meals a day. Even better is to have 3 smaller main meals and 2 to 3 snacks in between. Eat at regular times and don’t let 3 hours go by without eating a healthy calorie-dense snack or meal.

Snacks should be around 200 calories, and your meals shouldn’t have less than 500 calories. You can always top your meals with nuts, seeds, olive oil, coconut oil, avocados to add more healthy calories.

2.      Nutrient, Calorie Dense Foods

Choose healthy nutrient-dense foods that add up the calories while providing your body with the best building blocks. Instead of relying on junk food make sure every meal or snack is packed with complex carbohydrates, protein,  healthy fats, vitamins, and minerals.

Nutrient-dense foods include:

• • Organic dairy products (if not lactose intolerant) or homemade coconut yogurt or cheese alternatives
  • Whole grains such as quinoa, amaranth, buckwheat, brown rice, whole-grain bread, whole-wheat pasta’s, oats, cereals, and granola
  • Lean protein sources such as chicken, turkey, and fish
  • Plant-based protein: chickpeas, lentils and, beans
  • Nuts and seeds
  • Healthy fats and oils such as olive oil, coconut oil, avocado oil, ghee, etc.
  • Nut butters
  • Dried fruits like raisins, goji berries, banana chips, dates, and figs
  • Calorie-dense fruits and starchy vegetables such as mango, bananas, grapes, avocado, corn, sweet potatoes, peas, artichoke, etc.

  For every snack or meal try to include the 3 major food groups being healthy fats, complex carbohydrates, and protein. So instead of snacking on nuts or a banana, try a whole grain bread slice with almond butter and banana slices or have a quinoa breakfast bowl with fresh fruits, seeds, and nuts or nut butter.

ALSO READ: 

How To Make Nut Butter At Home 

How To Make Your Own Homemade Nut Milk

3.      Smoothies

Power your smoothies up with seeds, nuts, yogurt, dates, oats, hemp hearts, nut butters, and healthy fats such as coconut oil or avocados. They are great meal replacements or snacks. They aren’t as filling as solid food but add tons of healthy nutrients and calories to your diet.

Replace the water in your smoothie with milk (dairy or nut milks), yogurt, or freshly squeezed fruit juices.

FYI:  Download my FREE green smoothie eBook below.