Smoothies are often used as a healthy way to lose weight but they can also be a great way to put on weight.
Whether you're skinny and looking to gain muscles, or have any other medical or aesthetic reason for wanting to gain weight, smoothies to the rescue!
Read on to know how to use smoothies as your weight gain solution...
You'll actually enjoy it!
In my case, when I started eating a healthier diet and consuming smoothies, I’ve actually lost more weight than desired, and needed to put a bit back on.
It can be almost impossible to find the time (and inclination!) to eat enough of the right foods to get the calories needed for any significant weight gain… but not if you convert them into smoothie form instead!
In this post you’ll find my 11 delicious recipes to make smoothies for weight gain, as well as learn how the right kind of smoothie ingredients can help you achieve your nutritional goals the healthy way.
Reasons to Gain Weight
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 Weight Gain
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.
You can potentially consume thousands of calories just by drinking smoothies and best of all, downing them takes a lot less time than cooking and chewing the same foods!
Smoothies are a particularly good option if you don’t have a great appetite as they can be easier to tolerate than whole foods.
The trick is to make sure that your smoothies are full of the type of foods that will help you to gain weight healthily.
Which Foods Can Help You Gain Weight Healthily?
These foods are effective means for gaining weight, while helping you to do so in a healthy way:
Avocado is full of heart-healthy unsaturated fats, which is why you’re advised to limit portion sizes under normal circumstances.
When added to smoothies, avocado gives a deliciously creamy texture and goes well in lots of different combinations.
Nuts contain quite a lot of healthy fats, which unsurprisingly translates into calories too. Some nuts are more calorific than others. Most nuts also contain a good amount of fiber, including almonds.
You can blend nuts into your smoothies or use nut butters such as almond butter or peanut butter to get the benefits.
Chia, hemp and flax seeds are a great source of protein, healthy fats and calories while also offering nutritious benefits. Hemp and chia seeds in particular have a good amount of fat, fiber and protein.
#4 Coconut Oil
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!
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.