Main recommendations to gain a healthy way
What are the main recommendations to gain healthy? They could be summarized at the following main points:- Gain weight by caloric surplus. This means consuming more calories than we spend during the day.
– Give priority to proteins, lipids and complex carbohydrates. Of course, it is important to do it within the framework of a balanced diet, therefore, it implies including the rest of the food groups, so that the whole set complement each other.
– Avoid empty calories. Give priority to healthy fats, lean proteins and complex carbohydrates. Do not turn to processed meals, fried foods, trans fats, refined sugars or refined flours.
– Eat five times a day. Distributed in three main meals and two snacks or snacks. Each meal must have 2 carbohydrates, proteins and fruits.
– Increase your protein consumption. It ingests between 1.5 and up to 2 grams per kilogram of body weight, that is, if your weight is 80 kg you can consume between 120-160 grams per day.
– Perform toning or power exercises. As for aerobic exercises, better limit them.
– Follow a food plan created by a nutritionist or header. So you will have a diet adapted to your needs, although you can always make some modifications, provided you consult it.
– Complement the menu with homemade smoothies and smoothies. According to experts, the ideal is to consume between 2 or 3 times per week, either in the snack, with breakfast or after dinner.
– Check your weight on bioimpedance scales. These offer you more exact data, such as the body fat index and muscle mass.
– Drink enough water.
– Avoid smoking.
– Allow whims.
Avocado shake
There is much talk about whether the avocado fattens or not, but the truth is that there are no food to gain weight or to lose weight. To have either of the two effects we must evaluate factors such as the diet we follow, the amounts we eat, the companions we add and our daily energy expenditure. If you want to win extra kilos, eat an integer of medium size, that would be the equivalent of 2 or 3 pieces of fruit per day.Ingredients- 1 middle mature avocado.
– 1 glass of coconut milk.
– 1 CDA lemon or lime soup.
– 1 CCDA of ground cinnamon.
– 1 CDA dessert of sweetener (optional).
– Water (optional).
I dispose all the necessary ingredients and follow the step by step of the avocado milkshake. This smoothie to gain weight can be taken with breakfast or in the snack, between 2 or 3 times per week. Prouds of other ingredients of this shake-coconut milk. Its saturated or healthy fats are quickly metabolized thanks to the fatty acids it possesses, for this reason they do not tend to be stored in the body, but rather they become energy. To consume this food there is no ideal amount, but if you want to lose weight you can only consume 1-2 glasses a day. For those who want to gain weight, 2 glasses or more must take, but remember that people of sensitive intestine, if exceeded in the dose, can cause diarrhea.
Mora and Cocon
In nutritious liquefied for children we can include ice cream, because it is not a chucherÃa, as many believe, it is a very nutritious food and that should be included at least once a week, of course in its healthiest varieties. What are the healthy ice cream? Those that are made with natural and low sugar products (or without sugar), are bought or made at home. Therefore, when it comes to smoothies to gain weight in children, prepare recipes that include ice cream with milk, ensures an important contribution in biodisponable calcium (easy to assimilate), casein (protein present in milk that favors recovery and muscle growth ) and lactose, a sugar that favors the absorption of calcium and vitamin of group B. Excellent for the growth phase and to provide taste! Ingredients- 500 gr of default ice cream.
– 100 gr of grated coconut.
– 1 liter of whole milk.
Gather the ingredients at your work table and put down to work following the step by step of the Mora and Coconut milkshake. Although we have included this drink among our boys for children, it is also excellent for athletes and for those who need to increase a few kilos. Take it or serve between 1-2 times a week in one of the snacks.
Protein shake with banana and nutsProtein milkshakes serve both to lose weight and to gain weight, the secret to work in one way or another, will depend on the rest of the foods you consume in the day, the food combinations you make in the menu, the energy expenditure you have daily and The type of training you practice. ENGINERS- 1 banana.
– 20 gr of nuts.
– 1 CDA dessert of sugar.
– 200 ml of milk.
– 100 ml of natural yogurt.
– 2 cookies.
Prepare this drink following the step by step of protein with banana and nuts. If you want this drink to help gain weight, take it after exercising, with breakfast or after dinner, just 30 minutes before going to sleep. This drink is ideal for athletes, children and older adults, because the latter helps to recover muscle mass, provided they exercise. Propieties of other ingredients of this whipping nuts are a good way to gain weight in a healthy and safe way, because they are excellent companions of many meals, for example salads and beaten with yogurt to gain weight. It is said that the recommended daily dose is 30-35 grams (between 6-8 nuts) for those who want to maintain their stable weight or even lose weight, but above this figure, it will surely make the scale increase its numbers.
Smoothie Bowl chocolate and banana
The ingredients of this recipe are an energy pump, so if you include this drink in a high diet in healthy calories (non -empty calories), you can easily help you increase your weight. Of course, do not believe that this is achieved overnight, or believe in those shakes to gain weight in 3 days, because to gain muscle mass and gain weight it is necessary approximately 6 months, but in 3 months you can already observe The changes, although all this will also depend on each organism and the process. If you notice changes before, please share it! Ingredients- 5 cdas of cocoa powder.
– 1/2 cup of vegetable milk.
– 3 frozen bananas.
– 2 tones peanut butter.
To decorate chia seeds.
– Chocolate chopped.
– Banana slices.
– Dry fruit.
This is one of our best liquefied to gain weight and prepare it is very easy if you follow the next step by step of chocolate and banana smoothie bowl. Perfect for breakfast and snacks! Properties of this folded dust. High level in vegetable and antioxidant fats.
РChocolate bar. Adqu̩re it with a minimum of 70 percent in cocoa, but without sugar or very little, because we want to gain weight healthily.
– Vegetable milk. Although soy milk, coconut or almonds are very energetic to balance the ingredients in this recipe, it better includes one of cereals such as rice or oats.
– Chia seeds. This food has large doses of fatty acids, omega-3, proteins and amino acids.
– Nuts. Although they provide few carbohydrates, they contain a good dose of healthy fats and provide biological value proteins. Definitely an ideal ingredient to include it in your juices to gain weight.
– The banana. It helps to gain muscle mass thanks to its carbohydrate content that, for the most part, is about sucrose, glucose and fructose sugars. In addition, he has potassium, in charge of protecting the muscles after training.
Banana and cookie shakes
Shakes to gain weight in children should always be attractive drinks to hook the childrens palate, but it is also important that they are very nutritious. Well here you have a combination of essential nutrients such as proteins, carbohydrates and micronutrients hidden behind the irresistible flavor of this protein shake. Ingredients- 4 digestive cookies.
– 11/2 banana.
– 1 1/2 glass of skim milk.
We are going to prepare following the next easy banana and cookie shake steps. Prepare this smoothie to gain weight at breakfast as a companion of the food and for the time of the snack, 2 times a week. It is also ideal for athletes!
Mango and coconut milkshake
The mango depending on how you combine it, thinness or fattening, because in principle its caloric load is intermediate and is low in fat, but it also has a lot of starch that becomes sugar when the fruit is mature, additionally it also has proteins. For those who are interested in gaining, if you join it with milk, it can help gain weight in muscle mass, provided you accompany this formula with training, if you only accompany it with a very caloric diet probably ganes more fat than muscle.ingredients- 500 gr of coconut ice cream.
– 500 gr of whole milk.
– 1 mango cut into pictures.
– 200 gr of dehydrated coconut.
– 100 ml of lemon juice.If you already checked what you need, you just have to follow the next step by mango and coconut milkshake. If you replace this childrens juice for children with a protein, it works great for athletes and for anyone who needs to get fat.
Barley water
Barley water favors weight gain, as long as you ingest it daily, otherwise it will not fat, but it will offer valuable nutrients and satisfy. Where do your attributes come from? They come from their high carbohydrates and other compounds, in fact, it is said that after wheat it is one of the most complete cereals in nutritional contributions. Now, although this drink is among our shakes to quickly get weight in women, especially for those in breastfeeding period, it is also recommended for children, older adults. 200 gr of toasted barley.
– 2 liters of water.
– 1 cinnamon branch.
– 1 lemon (optional).
– 4 tasperas of sugar (sweetener, succalous or panela).
Prepare this drink following the easy step by step of our barley water recipe. This barley milkshake to gain weight is taken after meals. Hold for 1 month every day, then rest 2 weeks and then resume it for another month, repeat this cycle until reaching the desired weight.
Rice horchata
In the diets to gain weight, paste and rice are always included for their caloric and nutrient contribution, but as you know, there are no foods that fat or lose weight for themselves, regardless of the calories they provide, because it is important to take into account Other factors, for example, the amount we will ingest. In this case, so that you can gain weight, if you are a woman you must consume more than one daily rice cup and, if you are a man, more than two, its effect will be reinforced if you combine it with some protein ingredients.Ingredients- 4 cups of rice white.
– 4 liters of hot milk.
– 1/2 cup of sugar (300 gr).
– 2 tiles of ground cinnamon.
– 2 tiles of vanilla extract.
Enjoy the benefits of this drink following the step by step of the rice horchata recipe. Remember, rice shakes to gain weight are preferably taken 2 times a day, between 2-3 times per week, during snacks or breakfast.
Smoothie of peanut butter and bananas
If you consume peanutbutter butter within the framework of a balanced diet, it can help you lose weight. Well, satiate, stimulates muscle growth and provides healthy fats in your body. Now, on the contrary, what you need is to gain weight, this food will allow it to do it healthily, if you include it in a diet with greater caloric demand, preferably accompanying it with carbohydrates or dairy products. On this occasion, we put the peanut butter with banana and milk, a mixture that facilitates muscle growth, especially if it is accompanied by adequate food and exercises. 2 bananas or bananas.
– 2 tones peanut butter.
– 50 ml of milk.
You need only 3 ingredients and get down to work following the step by step of peanut butter and bananas. This recipe cannot be missing among your liquefied to rise quickly in children, because their flavor will love it, although it also serves adults, especially for athletes.
Strawberry smoothie with banana and oatmeal
Oatmeal is very common in slimming diets, since purification, is nutritious and produces a feeling of satiety. However, it is also present in liquefied to increase muscle mass, since its different compounds swell the muscles, provided that it is completed with exercises, a correct break and a balanced diet. The compounds to which we refer are complex carbohydrates, fiber, amino acids, healthy fats, iron and magnesium. For this occasion, we prepare a oat shakes for vegans whose liquid base is water, but you could well add some vegetable drink or cows milk. 8 strawberries.
– 1 banana.
– 1cda of honey dessert.
– 2 tones of oatmeal.
– 200 ml of water.
Try this delicious mixture of ingredients following the step by step of strawberry liquefied with banana and oatmeal. For this drink to be an oat smoothie to get weight, take it with a good breakfast or after dinner, between 2-3 times a week, 30 minutes before sleeping.
Other shakes to gain weight
Finally, it is interesting to mention that among those considered food to gain weight, are: nuts, lean meats, chicken, fish, eggs, dairy products and legumes. That said, here we include more recipes to gain weight, because the variety allows a more balanced diet.- Mango and oats
– banana and strawberry shake
– Mango shake with almonds
– Ausa and banana smoothie
– Energy shake for breakfast
– Yogurt and strawberries
– Burned and strawberry shake
– Homemade protein shake for dinner
– Oreo shake
– Green Smoothie with banana
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