| Who's sexier - Jennifer Lopez or Olive Oyl | | | | fats. Salmon, fish oil, and corn, soy, |
| from the old Popeye cartoons? Most people | | | | safflower and sunflower oils are high in |
| would emphatically reply, "J-Lo!" Some of us | | | | polyunsaturated fats. Dip your whole-grain |
| are naturally endomorphs, and have difficulty | | | | bread from a local baker in gourmet olive |
| losing weight. At the other end of the | | | | oil! Make a big, creamy batch of guacamole |
| spectrum are ectomorphs, who are thin and | | | | from hearty avocados--throw in some chunks of |
| actually have trouble gaining weight. Being | | | | tomato and onion. These are delicious, |
| skinny can be emotionally difficult. That | | | | healthy, high-calorie foods for weight gain! |
| may be hard to believe, especially for women, | | | | Avoid bad fats, as they instigate heart |
| given our current "thin-is-in" culture of | | | | disease and certain types of cancer. The bad |
| beauty. Others who may want to gain weight | | | | guys are saturated fats and trans fats. |
| include body builders and those who are | | | | Saturated fats raise LDL and total |
| overcoming eating disorders. | | | | cholesterol; they're found primarily in |
| | | | animal products, including meat, dairy and |
| The idea behind gaining weight is not to | | | | eggs. Trans fats come from hydrogenated |
| become obese of course - so fast food is | | | | oils. Scientists whip hydrogen into any type |
| definitely out of the question. That's | | | | of oil, even originally healthy oils, to give |
| because obesity is accompanied by serious | | | | processed foods a longer shelf life and a |
| health risks such as heart disease and | | | | creamier "mouth feel." French fries and |
| diabetes. Rather, people who want to gain | | | | buns, stick margarine, vegetable shortening |
| weight need healthy high-calorie foods for | | | | and countless packaged foods contain |
| weight gain. The healthy way to gain weight | | | | partially hydrogenated oils. Read the |
| naturally is with high-protein foods - which | | | | labels, and avoid them. |
| will also build attractive, lean muscle. | | | | |
| | | | If you're going to eat animal products |
| The three primary nutrients for the human | | | | occasionally, protect your health by doing it |
| body are protein, which supplies amino acids; | | | | the right way. If you want to enjoy some red |
| fats, which supply fatty acids; and | | | | meat and dairy products as part of your |
| carbohydrates, which supply glucose. These | | | | healthy plan to gain weight, here are some |
| three primary nutrients are also the foods to | | | | tricks to keep bad fats in check. Opt for |
| gain weight with! Here's a snapshot of how | | | | meat and dairy products that come from |
| to optimize your diet with healthy | | | | grass-fed animals, preferably from local |
| high-calorie foods for weight gain. | | | | small family farmers in your area. Now, |
| | | | organic and grass-fed meat is available at |
| Protein should be the building block of every | | | | most supermarkets. Not only are these |
| meal and snack. Protein builds lean muscle. | | | | products vastly superior in flavor, but also |
| This does not mean fast-food burgers! Be | | | | contain more good fats, especially omega 3 |
| sure that your protein sources are lean: | | | | fatty acids, than bad fats. They also have |
| chicken, fish, or vegetarian alternatives | | | | conjugated lineolic acid, and are high in |
| such as beans and tofu. Red meat and dairy | | | | beta-carotene. These nutrients plummet in |
| products are not generally recommended | | | | ordinary mass-produced meat and dairy |
| because they're high in saturated fat. | | | | products, because the animals are fed corn, |
| However, there are healthy ways to eat red | | | | which is less expensive and makes animals |
| meat and dairy products, which we'll discuss | | | | larger. You might also be shocked to learn |
| shortly. Your serving of protein should be | | | | that the animals are often fed truckloads of |
| the largest portion on your plate. Lean | | | | stale or ruined junk food such as snack cakes |
| protein snacks include hummus, nuts, low-fat | | | | from bakery outlets because it's so cheap. |
| cheese and yogurt. | | | | |
| | | | Another method you can use to supplement |
| Enjoy hearty whole-grain carbohydrates. This | | | | healthy foods to gain weight is by focusing |
| does not mean white, highly processed carbs | | | | on anaerobic exercise rather than aerobic |
| such as potato chips, white bread and bagels! | | | | exercise. Aerobic exercise is moderate |
| Think brown. Whole-grain carbs include | | | | activity performed over an extended period of |
| items such as multi-grain crackers, whole | | | | time, such as running and bicycling. Aerobic |
| wheat bread and basmati rice. People who are | | | | exercise burns fat. However, if you're |
| watching their weight avoid highly processed | | | | trying to gain weight, retain a little fat to |
| carbs and reduce their intake of whole-grain | | | | sculpt into lean, attractive muscle, and turn |
| carbs to one or two servings per day. Since | | | | to anaerobic exercise. Anaerobic exercise is |
| your goal is to gain weight, feel free to eat | | | | high-intensity with short bursts of action, |
| whole-grain carbohydrates with every meal. | | | | such as weight lifting, sprinting and |
| Seven-grain crackers dipped in hummus makes a | | | | jumping. Weight lifting is the perfect |
| hearty snack! | | | | anaerobic exercise for someone who's trying |
| | | | to gain weight. Body builders use this type |
| Eat at least five servings of fresh fruits | | | | of anaerobic exercise to build muscle mass, |
| and vegetables every day. You can boost your | | | | and non-endurance sports athletes use it to |
| serving intake by also drinking 100 percent | | | | build power. Weightlifting creates a hard |
| natural fruit juices. Also, be sure to add | | | | body for men that women love, and it sculpts |
| a fruit or vegetable to every meal. We could | | | | those curves on women that men appreciate! |
| change that old saying "An apple a day keeps | | | | Once you attain your desired weight, you can |
| the doctor away" to "Five servings a day | | | | supplement anaerobic exercise with aerobic |
| keeps sickness at bay!" | | | | exercise for overall cardiovascular health. |
| | | | |
| Enjoy healthy fats. Fats encourage nutrient | | | | In addition to these diet tips, you can |
| absorption, facilitate nerve transmission, | | | | supplement your healthy diet with protein |
| and maintain cell integrity. This does not | | | | supplements. It is often difficult to eat |
| mean eating greasy french fries! Not all | | | | enough protein each day, so supplementing |
| fats are created equal. There are good fats | | | | with a soy or whey protein shake can help |
| and bad fats. The good guys are | | | | increase overall intake. Everyone who is too |
| monounsaturated and polyunsaturated fats. | | | | skinny wants to gain weight, look great, and |
| Monounsaturated fats lower LDL, or bad, | | | | build strength. Take the next step today, and |
| cholesterol and they also increase HDL, or | | | | enjoy the benefits of a fit, healthy body. |
| good cholesterol. Tasty examples are nut, | | | | |
| canola and olive oils. Polyunsaturated fats | | | | Want to learn more about the role of |
| lower LDL and total cholesterol, too. Those | | | | Bodybuilding Supplements as part of a healthy |
| healthy omega 3 fatty acids that you're | | | | weight gain program? Visit us at |
| always hearing about are polyunsaturated | | | | NaturalFitSupplements. |