Gain weight for muscle mass and do it healthy eating raw...

Raw food diets have become increasingly common over the years due to the myriad health benefits. This diet focuses on eating foods that are natural and in an unprocessed state. Unprocessed foods have not been stripped of their nutritive value and maintain their vitamin, mineral and fiber content. Vitamins and minerals are essential for normal body functions, skin health, hormonal balance and good mood. Dietary fiber is necessary for the smooth and effective elimination of waste products from the body. It is common to lose weight while on a raw-foods diet because many foods, such as animal products, dairy and rich desserts, are eliminated, reducing overall calorie consumption. However, you can gain weight and maintain a normal weight on this diet by eating foods high in calories and healthy fats as part of a well-balanced, nutritious diet and exercise program.

Step 1

Increase your intake of raw foods that are naturally high in calories and healthy fats, such as nuts, which offer increased calories and fats in small servings, making it easy to increase portion sizes if needed. The healthy fats in nuts are essential for the absorption of vitamins, normal body functions, hormonal balance and good skin health. A 1 oz. serving of almonds, or approximately 24 nuts, provides 163 calories, 14 g of fat, 6 g of carbohydrates, 3.5 g of dietary fiber and 6 g of protein. Snack on nuts throughout the day, toss into salads or stir into yogurt and cereals for a healthy weight-gain boost.

Step 2

Add oils to recipes, meals and snacks when cooking or baking. Oils that are a source of healthy fats can contribute to weight gain and include olive, canola, sunflower, flaxseed or almond oil. One tablespoon of olive oil provides 119 calories and 13.5 g of fat, 9.8 g of which are monounsaturated. Saute or roast vegetables and meats in olive oil for meals or drizzle over sweet potatoes before roasting in the oven to produce a healthy french fry alternative.

Step 3

Eat high-calorie dried fruits to increase weight on a raw foods diet. Dried fruit is a source of essential vitamins, minerals and dietary fiber. However, it is calorically dense and higher in sugar than fresh or frozen fruits. People trying to lose weight should enjoy dried fruits in moderation, but if trying to gain weight, snacking on dried fruits alone or in a trail mix with nuts is a healthy method. Include dates, figs, apricots, banana chips and raisins in your daily diet.

Step 4

Blend raw food into smoothies or nutritious shakes that are a source of calories and essential nutrients. Smoothies are a quick and easy way to get in a larger number of calories with little preparation or food involved. They are also more easily digested than a full meal of high-calorie foods, which typically increases stomach discomfort, limiting your ability to eat much. Consider including smoothies as snacks two to three times per week and add to meals as nutritional supplements. A typical smoothie might include 1 cup of frozen berries with a banana, 1 cup of water and/or raw milk, 1 to 2 tablespoons of a plant-based raw protein powder if available, 2 tbsp. of natural peanut butter, a cup of spinach and 1 to 2 tbsp. of flaxseed oil.

Step 5

Eat frequently throughout the day on the raw food diet to ensure steady calories for weight gain. Include three larger meals with three snacks as part of a healthy plan and wait no more than three to four hours between eating to keep your energy high and avoid breaking down muscle tissue for fuel. Always carry and keep quick and easy snack options with you in your car, at work, in school or if you are not sure when you can get home again. Raw food options include nuts, seeds, trail mix with dark chocolate, a to-go smoothie or pre-packaged energy bars.