You might be looking to gain weight for a variety of reasons:
You want to build up more muscle, get stronger or become more athletic.
Chronic illness can lead to weight loss, as can health conditions that might result in you losing weight or having a significantly decreased appetite. This can include hyperthyroidism, diabetes, digestive issues such as inflammatory bowel disease (IBD) and depression
At its simplest, it could be that you’ve lost more weight than you anticipated when you stopped eating unhealthily and now you need to put a bit back on, as happened to me
How to Gain Weight The Healthy Way
To gain weight, you need to consume more calories than you burn off. It sounds so simple, right?
Putting on weight isn’t about eating as much as you can and of whatever you like though.
A lot of people do go down this road but there is a right and wrong way to gain weight. Opting for fatty and sugary foods and junk food is a very unhealthy way to do it.
Your healthy options for gaining extra pounds include:
Drinking shakes such as these - many prefer to go that route since the shakes are easy to make and usually taste real good.
Incorporating high calorie foods into your diet that are healthy too. Ideally, these will be calorie dense but also contain lots of vital nutrients. Protein and healthy fats should be your priority and you can boost your calorie intake through foods that are rich in these.
Making smoothies that incorporate high calorie ingredients - this is one of the easiest and healthiest options.
Whatever option you choose, you want to gain weight gradually at a pound or two per week rather than all at once.
If your reasons for wanting to put on weight are on medical grounds it’s best to consult a medical professional before you start.
Why Smoothies and Shakes are Great for Adding Extra Pounds
Because smoothies are such an easy way to consume calories, they’re perfect for packing more into your day.
Let’s face it, it’s far easier to drink several of those high calorie shakes over the course of a day, than to fit in the equivalent amount of “whole” foods - especially if you’re on the go a lot.
Coconut oil contains saturated fats and has had bad press because of this. In fact, 90 per cent of it is saturated fat! But this isn’t nearly as unhealthy as it may sound. Coconut oil is now considered to be something of a superfood due to its benefits for health.
The fat content is mostly fatty acids and studies have shown that people who consume a lot of coconut oil are actually really healthy!
Like most whole grains, oats are calorie rich and also contain a good amount of fiber. They contain more protein and fatty acids than most whole grains.
#6 Full Fat Dairy
Full fat milk and yogurt is full of protein and fat. They can be a much healthier option than lower fat alternatives.
#7 Protein Powders
If you need a bit more of a helping hand in getting protein into your diet, protein powders are an ideal way to do this. They work best if you’re wanting to build muscle through workouts. You can either go or Whey or plant-based protein powders, depending on your nutrition preferences.
Healthy Smoothie Recipes for Weight Gain
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Try these 11 delicious and healthy smoothie recipes for weight gain - you can rotate between them and never get bored with the tastes!
1. Chocolate Peanut Butter Smoothie
This yummy dessert like smoothie contains lots of healthy fats and protein, and tastes unbelievably good!
1 cup nut milk e.g almond milk
3 tbsp organic peanut butter
1 tbsp cacao powder
¼ tsp cinnamon
Optional: 1 serving protein powder for an added protein boost
Blend all of the ingredients in your blender until you get a creamy consistency.
For those days when you really need to boost your calorie intake quickly and easily, this smoothie contains a whopping 2000 calories!
2 cups milk
2 bananas (can be substituted for ½ avocado)
2 scoops protein
1 cup ice cream (preferably similar flavor to the protein powder)
2 tbsp olive oil
1/2 cup oats
4 tbsp peanut butter
Soak the oats before blending them.
The protein powder and peanut butter should be added to the blender after some of the other ingredients have gone in to avoid them getting stuck to the bottom and being difficult to blend properly.
Note: You can make this smoothie recipe less calorie dense by swapping out the ice cream and replacing it with more frozen banana. This will give the same creamy consistency for days when you don’t need to be consuming 2000 calories in one smoothie.
3. Avocado & Berry Yogurt Smoothie
This deliciously creamy smoothie is full of healthy fats, protein and dairy to help you to put on weight in the right way!
½ cup Greek yogurt
1 tbsp chia seeds
1 tbsp coconut oil
¼ cup berries
¼ tsp cinnamon
Blend all of the ingredients together until creamy and smooth.
It’s best to drink your smoothies straight after you make them. If there’s too much, you can keep them refrigerated for a few hours and have it later.
Adding seeds to your smoothies is an easy way to include a good range of nutrients.
Yogurt is a great option in smoothies as it provides fats, probiotics and calcium for weight gain and general health.
If you’re lactose intolerant, you’ll want to avoid whey protein (which comes from milk) as well as milk itself. Use plant-based protein powder instead.
Remember that your weight gain should come from nutritious foods that also contain a lot of calories, rather than unhealthy foods that are likely to increase your cholesterol levels along with your weight.
I really hope you enjoyed reading this article, and enjoyed making the smoothies. Let me know your thoughts in the comments section.
I’d love to hear what smoothies you’re planning to make for helping you to put on some extra weight!
Please feel free to share this piece so that more people can discover how to make the perfect healthy weight gain smoothies.