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Smoothies are one of the best recipes that can you in gaining, reducing and even maintaining weight. For some, it might be hard to imagine weight gain due to some medical reasons. However, with the suitable recipe, thoughtful planning, and with carefully-chosen healthy ingredients you can use smoothies as a way to steady weight gain.
Some people want to increase their weight just for the sake of appearance and for some, it will be purely due to medical reasons. If you have been sick or hospitalised for a long time, you may have to put weight back on. You may also have a medical condition, like hyperthyroidism, that makes you drop weight unintentionally. There are certain other conditions in which you may lose your appetite and hence lose weight. Heart failure, Cancer, HIV, liver disease, kidney failure, etc., can all cause reduced appetite.
The Healthy Way to Gain Weight
Eating junk foods could definitely help you in weight gain. However, that sort of weight gain could be considered as “unhealthy weight gain”.
You have to eat foods that are calorie-dense, yet nutrient-dense.
Try to avoid foods that are rich in empty calories, such as deep fried foods, processed snacks and sugary snacks. Consume healthy foods in higher quantities. You can also supplement your regular meals with nutritious, high-calorie snacks such as dried fruits, avocado, nuts and seeds, full-fat yoghurt, and also whole grains. Protein rich foods are best suited for those who are trying to gain weight just for muscle mass or to perform better at athletics. However, if you intend to increase weight for medical reasons, then you should begin with your doctor’s advice or perhaps a nutritionist.
Smoothies for Weight Gain
Smoothies are an ideal dietary supplement if you want to gain weight. Smoothies are best suited for those people who have less appetite or have problems related to digestion, than the whole foods. Here we have given some ingredients to begin stocking up on for your high-calorie smoothies.
Nuts and nut butter
You can find healthy fats in nuts. They are highly nutritious nad high in calories. Merely one tablespoon of nut butter has around 90 to 110 calories. You can add whole nuts into your smoothie and mix them in, or perhaps use natural nut butter, which includes peanut butter, cashew butter, almond butter, or even sunflower seed butter.
Seeds, like nuts, are high in healthy fats and rich in calories. You can combine seeds to your smoothie without adding much flavour. They can also give extra nutrients. Chia seeds, Flax seeds and hemp seeds are all healthy choices and will supplement fat, protein and calories. If you use flax seeds, make sure that you grind them up in the food processor first.
Avocados are also high in healthy unsaturated fats that comprise of a lot of calories. They are also excellent in smoothies since they give a creamy and smooth texture for all the recipes. The flavour of fresh avocado is meek and mild. It blends well with any smoothie recipe.
The coconut oil, made from the coconuts, is virtually entirely made up of fats, which are rich in calorie. Coconut oil is also a powerful superfood. It aids to reduce bad cholesterol levels while increasing good cholesterol. It has antibiotic properties, and it may also defend against developing Alzheimer’s disease. To top it all, coconut oil tastes great, particularly in fruity or chocolaty smoothies. However, get ‘virgin coconut oil’, while you prepare one.
If you want more calorie for each smoothie, then you should go for dried fruits rather than the fresh ones. Dried fruits are rich in natural fruit sugars and also in calories. Fresh and frozen fruits include water, which provides no calories to your smoothies. Make sure to choose those dried fruits that have no refined or added sugar.
Carbohydrates obtained from whole grains are high in fibre and calories. On the other hand, it is also rich in vitamins and minerals as well. Oats are an excellent choice for smoothies since they blend really well. Add raw oats into the blender in the beginning so as to chop them up, then you may add the balance of your smoothie ingredients.
Milk and Yoghurt
Full-fat dairy products are best for adding weight, unless you have a lactose intolerance, as they are high in protein and fat. Raw milk is known to increase weight. You can choose whole milk if you don’t have access to raw milk. Full-fat varieties of Yoghurt, blend well in almost all of the smoothies and are rich in good calories.
Protein supplements and gelatin are the simplest way to enhance the amount of protein in your smoothies.
You should always remember that weight gain is not the only goal that you have. It should be a “healthy” weight gain. S, you should try to eat healthy and nutritious foods that aid you in gaining weight. Dodge the processed foods and those foods that are rich in calories just because of added sugar.
Making your High-Calorie Smoothie
Smoothies are an excellent option for bulking up on calories since you can more easily drink your added food intake than eat it. You will not feel heavy but rather feel less full and less bloated when you have your calories in a liquid form. On the other hand, if you eat solid foods, it might make you feel full and uncomfortable. To kick start your “diet programme”, here are some easy recipes.
Chocolate Peanut Butter Smoothie Recipe
1 cup raw milk
One tablespoon cacao powder
1/4 teaspoon cinnamon
1 serving Sun Warrior chocolate protein powder or your preferred protein
Three tablespoons organic peanut butter
1/2 tablespoon cacao nibs (optional)
One tablespoon honey to sweeten
Calcium: 36% RDA
Vitamin A: 6% RDA
Iron: 37% RDA
Vitamin C: 17% RDA
Natural Protein Smoothie Recipe
1/2 cup plain Greek yoghurt (full-fat preferred)
1/4 teaspoon cinnamon
1 cup kefir (or 50/50 kefir and milk, preferably raw milk)
One tablespoon gelatin
One tablespoon chia seeds or chia seed gel
1/4 cup goji berries
1 teaspoon coconut oil
A little honey, maple syrup, or stevia to sweeten
Vitamin C: 42% RDA
Vitamin A: 99% RDA
Iron: 17% RDA
Calcium: 53% RDA
The above few recipes are just the basic ones that will help you to get started in utilising smoothies for your healthy weight gain. You can also make your own recipes and combine in nutritious, high-calorie ingredients to bulk them up. You can try with several combinations to find what tastes most appetising to you and gives the most calories with each drink.