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Increase your weight in a healthy way

Are you trying to gain a few pounds, but do it in a healthy way? Here are a few foods that can help you ‘get fat’, while maintaining the natural balance of your body.

Although one might think that as long as you eat a lot, it’s easy to gain weight, things are not that simple: the food has to be rich in calories, but also rich in valuable nutriments for the body, to help you maintain your health. Here are a few examples:

Nuts, peanuts and seeds:

They have a lot of calories and essential fatty acids (unsaturated lipids), as well as proteins, so they are also an alternative to meat consumption (meat contains primarily saturated lipids, which are not very healthy). Have almonds, nuts, peanuts, flax seeds, sunflower seeds, pumpkin seeds.


Avocado is rich in healthy fats, that can help you grow your muscle mass; it contains vitamins, minerals, protein and it is highly caloric. One medium size fruit has about 300 calories, so you can add it in your daily menu if you need a few more pounds. Serve it in salads or sauces – it is absolutely delicious and very nourishing.

Healthy oils:

The recommended ones are olive oil or avocado oil, which are cholesterol-free, and will help you ‘grow’ without endangering your health. Use them for cooking, but mostly in salads or pasta sauces.


Choose the ones made of whole grain flour – they will fulfill your need for carbs and give you the energy you need to cope with a day’s work. They can be slightly fried and eaten with a drop of olive oil or cream cheese.

Natural fruit juices:

Have them every day, as natural and fresh as possible; home made are highly recommended. They are easy to make from whatever fruits and vegetables you have in your fridge and they are full of vitamins and minerals, which makes them healthy calories!


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