Healthy Weight Gain: 7 Tips To Have Breakfast While Bulking Up
Image Credit: Oatmeal is high in carbs and great for healthy weight gain | Unsplash

For some people, gaining weight can be just as challenging as losing it. And discipline is required to gain weight in a healthy manner, as most people are looking to gain muscle strength. For those on a weight-gain journey, breakfast serves as a crucial meal to begin their day with the right balance of nutrients. And while being on a diet can get very boring very soon, there are numerous delicious and nourishing options to help you achieve your weight-gain goals.

Here are some tips for the best ways to have breakfast while trying to gain weight:

Prioritise Calorie Density

When aiming to gain weight, focus on foods with a high caloric density for breakfast. Incorporate nutrient-rich options that pack a significant number of calories into each serving. Foods like nuts, seeds, avocados, and full-fat dairy products are excellent choices as they provide healthy fats and essential nutrients while contributing to your caloric intake.

Protein-Packed Start

Recipe - Meal Pot

Including a good source of protein in your breakfast is crucial for muscle growth and repair. Go for protein-rich foods such as eggs, Greek yoghurt, cottage cheese, or protein shakes. If you work out, you can also consider adding protein powder to smoothies for an extra boost.

Healthy Fats

Don't shy away from healthy fats, as they are calorie-dense and beneficial for overall health. Add a drizzle of olive oil to your toast, sprinkle nuts or seeds on your yoghurt, or blend cashews into your smoothie. These choices will increase the calorie content of your breakfast without being unhealthy for your body. Choose natural products instead of packaged ones, as the latter have trans fats, which are harmful in the long run.

Carbohydrates for Energy

Recipe - EASY DIY

Complex carbohydrates offer sustained energy and support weight gain efforts. Include whole grains like oats, quinoa, or whole wheat toast in your breakfast. Fruits and vegetables are also great sources of carbohydrates and provide essential vitamins and minerals. Eat carbs in balance and see the magic!

Frequent Snacking

If you find it challenging to consume a very large breakfast first thing in the morning, consider spreading your caloric intake throughout the first half of the day. Have a substantial breakfast and follow it up with nutritious snacks like granola bars, makhane, trail mix, or fruit smoothies to keep your calorie intake steady.

Nutrient-Rich Shakes or Smoothies

Breakfast shakes or smoothies can be a convenient and effective way to boost your calorie intake while providing essential nutrients. Blend together ingredients like bananas, berries, oats, milk, nut butter, protein powder, and a handful of spinach for added vitamins and minerals. Customise the ingredients to suit your taste preferences and calorie needs. A smoothie can sometimes be more filling than a plate full of food!

Hydrate Wisely

While focusing on increasing your calorie intake, it's essential not to overlook hydration. Choose calorie-dense beverages like milk, tender coconut water, fresh fruit juices, or smoothies instead of drinking only water with your breakfast. Additionally, avoid excessive consumption of high-calorie beverages that offer little to no nutritional value, such as sugary sodas or packaged sweetened drinks.

Gaining weight in a healthy manner requires consistency and patience. Tailor your breakfast to suit your taste preferences and dietary requirements. Be sure to complement it with balanced meals throughout the day. Work out and exercise regularly because a balanced meal demands an active lifestyle. Gain weight the right way for it to be sustainable.