However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients.Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, full fat Greek yogurt, and 1 scoop of vanilla whey protein.All of these smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.Research has even shown it can help you add muscle when combined with weightlifting (3).Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources (4).Try drinking one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or before and after a workout if you’re training ( 5 ).Rice is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving.When you’re on the go or in a rush, 2-minute packs of microwavable rice can be easily added to other protein sources and premade meals.Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual portions, and then combine it with different proteins and healthy fats for varied meals throughout the week.The easiest way to add taste, calories, and a protein boost is to simply stir in some of these ingredients after you have cooked your rice: butter and Parmesan cheese.toasted sesame seeds, peanuts, or cashews Another way to boost taste and calories is to top your rice with a sauce like curry, pesto, or alfredo.Since nuts are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.However, make sure you pick 100 percent nut butters with no added sugar or extra oils.In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle-building supplement (10).Start this brisket recipe in the morning and you’ll have a nutritious dinner waiting for you in the evening — approximately 300 calories per 3-ounce (85 grams) serving.Summary Red meat is an excellent source of protein that will help you gain muscle.beans and legumes Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria ( 13 ).It can be cooked and eaten on its own, added to soups, or made into flour and used in bread, drinks, or porridge.Quinoa is superior to many other grains in that it’s a complete protein, meaning it contains all nine amino acids that our bodies cannot make on their own.Other ways to add calories to complex carbs include: adding sour cream to potatoes.adding healthy fats like olive or avocado oil to roast your vegetables.using dairy or soy milk instead of water in your oatmeal or other hot grains Summary Healthy starches are a great way to get important nutrients and fiber, boost your calorie intake, and increase your muscle glycogen stores.Just one 6-ounce (170-gram) fillet of deboned wild sockeye salmon provides around 250 calories and 12 grams of healthy fats.The same serving packs 37 grams of high quality protein, helping you build muscle or gain weight ( 15 ).You can prepare salmon in a variety of ways: steamed, sautéed, smoked, grilled, baked, or poached.Make a Cobb salad substituting canned salmon for the traditional chicken, then add bacon, hard-boiled egg, avocado, lettuce, and tomatoes.Slather cream cheese on whole grain bread or crackers, add smoked salmon, and top with cucumber, tomato slices, or capers.Make a salmon salad with leafy greens, asparagus, and some full fat plain Greek yogurt, mayonnaise, or sour cream.Summary Salmon and other oily fish are a great source of incredibly healthy omega-3 fats.Whey protein is made from dairy and has been shown to help improve health markers and reduce the risk of disease (17).Like meats and other animal products, whey protein contains all the essential amino acids required to stimulate muscle growth ( 18 ).That gives you the rest of the day to add in nutritious meals and snacks to make sure you get a balanced nutrient intake.Try this basic whey shake recipe to start your day off with a high energy breakfast.Try filling dates with nut butter, cream cheese, or even cooked grains like rice or quinoa.You can make some very simple, high calorie, and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese.Their ingredients are limited only by your imagination: meats, cheese, veggies, nut butter spreads, avocado, and more.You’ll find everything from the basic Reuben to healthy wraps to several imaginative takes on the timeless grilled cheese.Summary Whole grain breads can be effective in gaining weight, especially when combined with a good protein source.Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight.While you should avoid processed, high sugar cereals, healthier forms, such as oatmeal cooked with whole milk, can be a great carb source to add to your diet.homemade granola Grain-based cereals and oats also contain beneficial nutrients such as fiber and healthy antioxidants (25).Ezekiel brand Make sure to read the label and avoid cereals with excess added sugar.Summary Eating cereal can be a great way to gain weight and consume more fiber.While some cereal bars are healthy, many others have added sugar, oils, salt, and preservatives that are not as desirable.Summary Stick to cereal bars that have whole grains and other healthy ingredients, such as dried fruit and nuts.It may also help reduce the risk of heart disease, some cancers, inflammation, stress, and type 2 diabetes.Each 100-gram (3.5-ounce) bar with 60–75 percent cacao solids has around 600 calories and is packed with micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants ( 27 ).Garnish your morning cereal with it, put a few curls on top of a fruit plate, or make some steaming-hot drinking (or sipping) chocolate like the Parisians do.Summary Dark chocolate is packed with antioxidants and other nutrients, along with plenty of calories to help you gain weight.Since cheese is tasty, you can incorporate it into most dishes and easily add several hundred extra calories.Eggs are very versatile and can be cooked in a number of ways, including boiling, poaching, frying, baking, and scrambling.desserts like egg custard and créme brûlée (in moderation, of course) Omelets are a favorite meal any time of day.You can add in meats, veggies, and cheese, then top with sour cream and avocado for a high calorie extravaganza.Each 6-ounce serving of plain, whole milk yogurt will give you 165 calories and 15 grams of protein, and that’s before you add all your delicious combos and toppings ( 30 ).You can also add nuts, seeds, honey, granola, dark chocolate, or coconut flakes.You can also add nuts, seeds, honey, granola, dark chocolate, or coconut flakes.Mix 1–2 cups of yogurt with 100 percent cocoa powder, peanut or any nut butter, and a sweetener such as stevia, honey, or sugar.Combine 1–2 cups of yogurt with granola and mixed berries in layers to create a tasty and well-balanced breakfast or healthy snack. .

Potatoes can add plenty to waistline

They were once hailed as history’s most important vegetable, and the Incas — whose ancestors are credited with domesticating spuds in South America — worshiped a potato god.Overall, an extra serving of potatoes prepared in any non-chip form was found to contribute an average of 1.3 pounds to total weight over four years.The problem, said study coauthor Dr. Walter Willett, chairman of the nutrition department at the Harvard School of Public Health, is that “we don’t eat potatoes raw, so it’s easier [for the body] to transform the starch to glucose.”.Over many years, this cycle can result in drastic weight gain and a fatigued pancreas, possibly contributing to the development of Type 2 diabetes.Making matters worse, potatoes pack a lot of calories into a relatively small package, said Dr. Dariush Mozaffarian, the study’s lead author.Even 100% fruit juice took some blame — drinking an additional glass each day was tied with nearly a third of a pound in weight gain over the same period.People who ate these foods regularly may have been less likely to consume higher calorie goodies, thus decreasing their total caloric intake, the researchers said.The only finding the study authors said was surprising was that people tended to lose nearly a pound every four years if they ate an extra daily serving of yogurt.

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11 Foods That May Contribute to Weight Gain

In fact, research shows that people who regularly drink sugary soda are much more likely to gain weight than those who don’t ( 2 , 3 , 4 ).One study found that people who drank soda alongside their normal diet consumed 572 more calories per day.While you can still enjoy the occasional glass of soda, try to limit your intake to around 12 ounces (354 mL), and don’t make it a daily habit.Regularly drinking them could contribute to weight gain, so limit your intake or use low calories sweeteners like stevia in place of sugar.Additionally, because ice cream is often eaten as a dessert, it can add many extra calories to your meal — even if you’re already feeling full after the main course.To choose a healthier type of ice cream, look for one with fewer than 15 grams of sugar per serving, and be sure to watch your portion sizes.You can also make homemade “nice cream” by blending frozen fruit and Greek yogurt for a more nutritious alternative.summary Most ice creams are high in sugar and fat and can add a lot of extra calories to your meal.A higher intake of processed meats has been linked to obesity and an increased risk of heart disease and certain types of cancer ( 15 , 16 , 17 , 18 , 19 ).For example, you can experiment with healthier homemade versions featuring plenty of veggies, unprocessed protein like sliced chicken breast, smaller amounts of cheese, and whole grain pizza bases.Most commercially made french fries are also high in fat and salt — two palatable ingredients that increase the risk of overeating ( 23 , 24 ).Many people also enjoy eating them with sauces like ketchup or mayonnaise that can be high in salt, sugar, and fat.Combined, this means you’ll potentially eat a high number of calories in one sitting, which can increase your risk of gaining weight.Similarly, potato chips are high in fat, refined carbs, and salt, and observational studies have associated them with weight gain ( 25 , 27 ).If you’re also craving a dipping sauce, try making your own using unsweetened Greek yogurt and flavorings like chives, garlic, or smoked paprika.These cereals are also highly processed and refined, meaning that they’ve been stripped of much of the fiber and nutrients found in whole grains.Fortunately, plenty of healthy low sugar and whole grain options are available, so you don’t need to give up cereal if you enjoy eating it for breakfast.In fact, studies show that eating whole grain or high fiber breakfast cereals may be linked to a lower risk of weight gain, type 2 diabetes, and heart disease ( 31 , 32 ).Overall, this means that chocolate, regardless of the type, can contribute to weight gain if you eat large quantities of it too often.Furthermore, some studies have found that eating more processed foods could be linked to weight gain and decreased diet quality ( 48 , 49 , 50 ).Reducing your intake of processed foods could also improve your diet quality and make it much easier to maintain a moderate weight.summary Eating fewer processed foods high in added fat, sugar, and salt can improve your diet quality and help prevent weight gain.However, most fast food items are highly processed and loaded with calories, fat, sodium, and added sugar.For this reason, many studies have reported that eating fast food more frequently could be tied to an increased risk of obesity, along with other health problems like heart disease and type 2 diabetes ( 51 , 52 , 53 ).chicken nuggets Instead, aim to cook most of your meals at home and not eat fast food more than 1–2 times per week.When you do swing by the drive-through, look for restaurants with healthier takeout options whenever possible, such as soups, salads, sandwiches, wraps, or burrito bowls. .

Potatoes Dont Make You Fat, Eating Them Like This Does

Irrespective of the kind of cuisine, the lowly potato is one of the most consumed foods on the planet.On one hand, it is the best food choice for muscle gain and on the other it’s accused as being the cause of the rising obesity epidemic.The potato is an underground tuber that grows on the roots of a plant called Solanum tuberosum.Just like eating large fries, 3 times a day and then blaming potatoes for it.However, the supposed ‘potato makes me fat issue’ comes when people let their taste buds do the thinking instead of their brain.Having made that clear, a potato, being a high GI food, is considered as one of the best post-workout meals to replenish glycogen stores and supporting protein synthesis.In comparison to other high GI foods, the potato leaves a feeling of satiety that prevents unnecessary calorie consumption.Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. .

Potato Diet Review: Does It Work for Weight Loss?

Though many variations exist, the most basic version claims to help you lose up to one pound (0.45 kg) a day by eating nothing but plain potatoes.This article reviews the pros and cons of the potato diet and whether it can help you lose weight.It may help you lose weight but is extremely restrictive, lacks certain nutrients, and may lead to unhealthy eating behaviors.The concept dates back to 1849 but was made popular again by Tim Steele, who published “Potato Hack: Weight Loss Simplified” in 2016.In his book, Steele suggests that potatoes are the “best diet pill ever invented.” He alleges they strengthen your immune system, improve gut health, and provide plenty of nutrients to keep you energized while losing weight.Though many allege that the diet has helped them lose significant weight, no scientific studies support these claims.Don’t eat any other foods, including condiments and toppings, such as ketchup, butter, sour cream, and cheese.Don’t eat any other foods, including condiments and toppings, such as ketchup, butter, sour cream, and cheese.Take your usual medications as directed by your physician, but refrain from using any unprescribed dietary supplements.For example, sweet potatoes are permitted on the Spud Fit Challenge — a popular variation of the diet created by Andrew Taylor.Studies on the potato diet specifically are unavailable, but it may help you lose weight simply because it’s very low in calories.Research shows that diets that restrict calories likely lead to weight loss — as long as you can adhere to them ( 1 , 2 ).Though 2–5 pounds (0.9–2.3 kgs) of potatoes each day seems like a lot, it amounts to only 530–1,300 calories — far less than the average adult’s daily intake ( 3 ).Interestingly, potatoes contain the compound proteinase inhibitor 2 that may help decrease hunger by slowing digestion.Studies show that high-fiber diets promote gut health and may play a role in preventing obesity, heart disease, and type 2 diabetes ( 10 , 11 , 12 , 13 ).For example, potatoes lack vitamin B12, calcium, and zinc — which are all essential to health ( 3 ).Following a well-balanced diet that includes a variety of fruits and vegetables, whole grains, healthy fats, and lean protein is better for your health and promotes sustainable weight loss.Summary The potato diet has potential benefits as it’s high in many nutrients, including fiber.What’s more, other restrictive behaviors are encouraged on this diet — including skipping meals and fasting.Shockingly, the author of “Potato Hack: Weight Loss Simplified” even suggests that dieters should “learn to embrace the hunger and only give in if you must.” Lacks Protein, Fat, and Other Essential Nutrients Potatoes can undoubtedly be a nutritious component of an overall balanced diet.Still, you could put yourself at risk for several nutrient deficiencies if you choose to follow the diet long term or in frequent bouts ( 17 ).For example, one study found that 18% of the weight lost by participants on a very-low-calorie diet with only 500 calories per day was from lean body mass ( 18 ).In comparison, those on a low-calorie diet with 1,250 calories per day only lost 8% of the weight from lean body mass ( 18 ).This is called “adaptive thermogenesis” and can make maintaining weight loss extremely difficult long term.Summary Since it’s extremely restrictive, the potato diet may lead to unhealthy relationships with food, muscle loss, nutrient deficiencies, and weight regain over time.oven-baked, oil-free French fries Salt is the only seasoning permitted on the most basic version of the diet.This means no sweet potatoes, yams, cooking oils, toppings, condiments, or spices.baked hash browns with a cup of black coffee Snack: 2 boiled potatoes, served cold.baked home fries with a cup of plain tea Snack: 3 boiled potatoes, served cold. .

This Man Ate Only Potatoes for One Year and Lost 117 Pounds

“Make your food boring and your life interesting.” That’s one lesson Andrew Flinders Taylor points out in a Youtube video he posted in December 2016, where he detailed all of the things he learned after eating potatoes for every meal, every single day, for almost a year.An all-potato diet sounds crazy, but for Taylor, who weighed in at 334 pounds when his experiment began, it led to noticeable results."My Spud Fit Challenge was only ever intended as a short term intervention to treat my own food addiction," Taylor said in an interview during November 2019. "."I still include a lot of potatoes, but also plenty of other unprocessed plant foods such as fruits, vegetables, whole grains and legumes," Taylor says.We delved into the nuances of Taylor’s diet, based on the details he dished on his FAQ page, and asked an obesity specialist for his input.He drank mostly water, with the occasional beer thrown in (proof that no man can resist a great brew).For the first month, he didn’t work out at all and still dropped 22 pounds, but then he added 90 minutes of exercise to his routine every day.They’re a great source of fiber and healthy carbs, which can help keep you feeling full, especially if you boil them, says obesity specialist Spencer Nadolsky, D.O., author of .So yes, you could eat just Twinkies, or pizza (like this guy), or pretty much anything else, and you could drop pounds if you are burning more calories than you are taking in.But that’s not exactly surprising, since losing weight typically improves lots of health markers that put you at risk for heart disease.This can tank your energy levels, weaken your immune system, make you feel hungry, and mess with your concentration.I’m sleeping better, I no longer have joint pain from old football injuries, I'm full of energy, I have better mental clarity and focus,” he writes on his site.But that doesn’t mean you won’t experience any negative side effects—like constant fatigue or hunger—especially because the diet itself would be very hard to stick with for most people, says Dr.

Nadolsky.If you want to throw potatoes in there as your carb, feel free, but aim to eat a wide variety of vegetables you love.Potatoes can absolutely supplement a healthy diet, which can help you lose weight—but eating nothing but spuds is unnecessarily restrictive, says Dr. Nadolsky.This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

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How to Gain Weight: Which Foods to Eat if You're Underweight

Jessica Rosen, a certified holistic health coach and cofounder of Raw Generation, explains that the starchy, carb-loaded tubers are quickly digested, which causes them to create a spike in the hormone insulin. .

You Docs: The 6 things that make you gain weight

We You Docs are letting you in on the six things that have the biggest impact on weight gain as you age.All meat (regular or processed) makes you gain.Fish (as long as it’s not fried), fruits and vegetables don’t.Not least because you eat for energy when you’re tired or stay up late.Watching three hours a day adds five pounds every 20 years.Does just the thought of having a massage make you want to repurpose the grocery money and get one?The blissful release of muscle tension, the strong-soft hands of Sven, the gently scented massage oils — what’s not to crave?Lavender all by itself makes you go “Ahhh.”.But while you’re at the grocery store, buy some lemons, grapefruit and peppermint tea, then stop at the drugstore for a lavender lotion or spray (or order at www.ShopAscents.com).The fruit’s juicy fibre fills you up on nearly no calories (52).• The omega-3 fats in nuts, especially walnuts — which have six times as much as the next nearest nut — protect against heart disease.• Nuts’ fibre richness helps you lose weight.Two ounces of nuts can add 400 of ‘em.Before adding nuts to your diet, subtract other carbs (shed sandwich bread, skip tonight’s potatoes).Your blood sugar, heart and waistline will go nuts.Don’t feel guilty if the idea of a little afternoon snooze sounds irresistible.They increase alertness and make you more likely to drive safely.Start with 30 minutes and experiment.In fact, you’ll fall into deep, restful sleep faster in a gently rocking hammock than in a stationary bed.If you don’t have a hammock, stretch out on your bed (not the couch).Underscoring the association between your bed and sleep keeps daytime napping from interfering with nighttime bliss (the falling-asleep part, not the other stuff). .

5 Foods That Make You Fat, 5 That Don't

Yogurt was perhaps the biggest surprise on the list of foods linked with less weight gain, Mozaffarian says.They cite some other research finding that changes in gut bacteria from eating yogurt may help in weight control.''Small differences add up over time," Mozaffarian says.He is not suggesting people completely avoid foods linked with weight gain. .

10 weight loss myths

However, if you try replacing ingredients with healthier alternatives, you'll probably find your meals will work out costing less.Learn more about eating well for less.Starving myself is the best way to lose weight Crash diets are unlikely to result in long-term weight loss.This can lead to eating those foods and more calories than you need, causing weight gain.Learn more about a healthy diet and how to lose weight sensibly.It is claimed that certain foods and drinks can increase your metabolism by helping the body to burn more calories and aid weight loss.Learn more in Fat: the facts.Cutting out all snacks can help you lose weight Snacking isn't the problem when trying to lose weight: it's the type of snack.Many people need a snack in-between meals to maintain energy levels, especially if they have an active lifestyle.You will also be more likely to snack on high-fat and high-sugar foods, which could result in weight gain. .

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