If you want to gain weight, the key is to choose nutritional food with a lot of calories and mostly unsaturated fat. Milkshakes offer a high-protein, high-calorie way to get nutrients and fats. Two shakes a day can add at least 1,000 calories to your diet. All you need is a blender, a creative imagination and some wholesome ingredients.
Benefits
Milkshakes quench your thirst and are high in protein and fat, unlike coffee, tea and diet soda, which offer few calories and little to no nutritional value. Starting with whole milk and ice cream or frozen yogurt, you can create a nutritional, flavorful beverage that puts on the pounds and fills you with nutrients. Think healthy: Add fresh fruit, nut butter and ground flax-seed. If you're lactose-intolerant, substitute regular milk with soy, rice or nut milk.
Health-Builders
Double up on calories by adding 1/2 cup instant non-fat dry milk to 2 cups whole milk. Beat together and refrigerate for a few hours to improve your milkshake's flavor. A package of instant breakfast also adds calories and flavor, as does 1/2 cup ice cream, sherbet or frozen yogurt. Add a frozen banana or whey powder for extra protein and include ground flaxseeds or flaxseed oil for extra omega-3 antioxidants. Two tbsp. peanut butter offer many calories, fiber, protein and unsaturated fat.
Flavors
Fruit enhances flavor and nutrition. Mix and match to your heart's content. Good fruits include blueberries, strawberries, peaches, mangoes, papaya and apricots or juices such as orange, apple or cranberry. Consider extract flavors such as lemon, coconut, almond, peppermint or vanilla; syrup in butterscotch or chocolate; or cocoa powder. You can even toss in some coconut, dried dates, walnuts, almonds or cashews for added texture.
When to Drink
The best times to drink your milkshake are after breakfast, well before lunch, and after you work out to nourish your muscles. Enjoy your shake at least an hour before a meal so you don't fill up and lose your appetite. Serve in a tall glass with a straw.
Recipes
Mayo Clinic offers a recipe that is mixed in the blender. Combine 1 cup vanilla yogurt; 1 cup 2-percent milk; 1 peeled, cut-up banana; 2 tbsp. wheat germ; 2 tbsp. protein powder.
To keep cholesterol and sugar low, nutrition therapist Colleen Takagishi recommends a 500- to 800-calorie shake made with soy milk, whey powder, peanut butter and fruit.
Considerations
Refrain from adding raw eggs to your milkshake. If you have high cholesterol or high blood pressure, use as many unsaturated fats as possible.
References
- Medill Reports Northwestern University: Milkshakes Shake Up a Debate on Fast Weight Gain for Anorexic Teens; Monica Derevjanik; APRIL 14, 2009
- Saint Louis University Care: Milkshakes and Drinks to Help Gain Weight
- MayoClinic.com: Underweight? See How to Add Pounds Healthfully; Katherine Zeratsky, R.D., L.D.
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