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Whether you want to add muscle mass or simply look a little less like a string bean, gaining weight can be just as much of a challenge for some people as losing weight is for others. While unhealthy foods pack a lot of calories, loading up on junk could cause high cholesterol in the long run, and will only succeed in helping you gain fat — not lean muscle. Gaining healthy weight can help you tone up your biceps, improve your strength or just look that-much-better in your jeans. Politi advises eating 50 to 60 percent of your daily calories from carbohydrates, 15 to 20 percent from protein and 25 to 30 percent from healthy fats, such as avocado, healthy oils and nuts. Instead, focus on “healthy complex carbs like rice, whole wheat or whole grain cereals and potatoes,” Cohn says. While chronic dieters may find it difficult to believe that it can be hard to put on weight, gaining can be just as difficult as losing. High-calorie drinks, such as milk or chocolate milk, can also help you reach your goal — especially if you’re looking to put on muscle.

Resist the urge to splurge and instead focus on planning meals ahead of time in the future to avoid accidentally eating too little.
Similarly to weight loss, weight gain may require lifelong maintenance once you’ve reached your goal. Subscribe to the Life by DailyBurn newsletter for healthy tips, articles, recipes and more. And if you want to gain healthfully, it’s not about eating ice cream sundaes and chocolate and six slices of pizza,” says Marjorie Cohn, a Registered Dietician and the author of Belly Fat Fix and co-author of Overcoming Binge Eating For DUMMIES.
To add mass and still look good, you’ll need to chow down on a combination of protein, carbohydrates and healthy fats.
Then, by increasing calorie intake by 200 to 500 calories per day, you can achieve a healthy weight gain of a quarter pound to a pound each week, according to Politi. Eat a balanced diet.To ensure your extra curves are made of muscle, not fat, you’ll need to eat well-rounded meals and snacks, stacked with healthy foods and low on empty calories.

While protein is often considered good for getting toned, it’s important not to go overboard when trying to gain weight, because it tends to be very filling and also requires a lot of energy to digest. Sneak in healthy fats.Heart-healthy olive oils, canola oils or a medium-chain triglyceride oil, like coconut oil, are your new best friends when trying to gain weight. And if women overdo it with unhealthy foods, they’ll likely see it in their hips or stomach, Cohn says.

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