Gaining weight or adding muscle can be as difficult for some people as losing weight is for others. In this article, we are going to discuss some best Foods to gain weight.
However, simply adding certain foods to your diet can help you gain weight in a healthy and effective way.
Here are some best foods for healthy weight gain or muscle gain.
Protein smoothies made from scratch
Drinking homemade protein smoothies can be a healthy and quick way to gain weight.
Making your own smoothies is the best option because commercial versions are frequently high in sugar and low in nutrients. It also allows you complete control over the flavor and nutritional content.
Here are a few tasty variations to consider. If you have lactose intolerance, combine each with:
2 cups (470 mL) of dairy milk or soy milk. Both contain more nutrients and calories than other types of milk,
1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) peanut or other nut butter make a chocolate banana nut shake.
All of these smoothies contain 400-600 calories, as well as a lot of protein and other important vitamins and minerals.
Foods to gain weight: Milk
For decades, milk has been used as a weight gainer or muscle builder.
It contains a good balance of proteins, carbohydrates, and fats, as well as calcium and other vitamins and minerals.
Milk is an excellent protein source that contains both casein and whey proteins for those looking to gain muscle. When combined with weightlifting, it has even been shown in studies to help you gain muscle.
Furthermore, studies have shown that milk, or whey and casein combined, can result in more mass gain than other protein sources.
If you're training, drink one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or before and after your workout.
Milk smoothies are another tasty way to get more milk in your diet. Blend 1 cup frozen berries, 1 cup whole milk, 2 teaspoons honey, and 1 teaspoon vanilla extract for a quick morning protein boost (about 275 calories).
Rice
Rice is a convenient and low-cost carbohydrate source that can help you gain weight. 1 cup (158 grams) of cooked white rice contains 204 calories, 44 grams of carbohydrates, and very little fat.
Rice is also fairly calorie-dense, which means that a single serving can easily provide a high amount of carbs and calories. This allows you to eat more food, which is especially beneficial if you have a poor appetite or get full quickly.
When you're in a hurry or on the go, 2-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals.
Another popular method is to make a large pot of rice, refrigerate or freeze individual portions, and then combine it with various proteins and healthy fats for a variety of meals throughout the week.
There are numerous ways to transform relatively bland rice into a flavor explosion. The simplest way to add flavor, calories, and protein is to stir in some of these ingredients after you've cooked your rice:
Parmesan cheese and butter
scrambled eggs with broccoli and cheese toasted sesame seeds, peanuts, or cashews
Top your rice with a sauce like curry, pesto, or alfredo to add flavor and calories. If you're short on time, you can buy these sauces ready-made.
A rice dish can easily be expanded into a full meal. For a nutritious lunch, try this wild rice and chicken kale (400 calories per serving).
You can also make your own healthy take on the Chinese takeout favorite, fried rice, with this baked vegetable-tofu "fried" rice dish.
Foods to gain weight: Nuts and nuts butter
If you want to gain weight, nuts and nut butter are excellent choices.
A quarter cup of raw almonds contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats.
Because nuts are high in calories, just two handfuls per day with a meal or as a snack can quickly add up to hundreds.
Add nut butter to a variety of snacks or dishes, such as smoothies, yogurt, and crackers, to quickly transform them into a high-calorie snack.
Try this peanut butter banana smoothie with only three ingredients for a quick pick-me-up (270 calories, using whole milk). If you are allergic to peanuts, use another nut butter instead.
However, make sure to choose 100% nut butter with no added sugar or oils. Better yet, make your own using this recipe for homemade almond butter. It's simple to prepare and inexpensive.
Starches and potatoes
Potatoes and other starchy foods are a quick and inexpensive way to add calories.
Choose one of the following healthy sources of starchy carbs:
quinoa \soats
Sweet potatoes, buckwheat potatoes, and corn
winter root vegetable squash
legumes and beans
Potatoes and other starches not only add carbs and calories to help you gain weight, but they also increase muscle glycogen stores.
Glycogen is the primary fuel source for the majority of sports and activities.
Many of these carbohydrate sources also provide important nutrients, fiber, and resistant starch, which can help nourish your gut bacteria.
You can make one of the latest Instagram trends with sweet potatoes: sweet potato toast. Preparation takes only a few minutes. Begin by washing, drying, and thinly slicing a medium-sized sweet potato, then toasting it in a toaster or toaster oven to your liking.
Then you add your preferred toppings. For instance, smear it with mashed avocado and top it with a fried egg (300 calories per serving). You now have a delicious breakfast or post-workout snack.
Quinoa is a seed that is cooked and eaten like a grain. It can be cooked and eaten alone, added to soups, or ground into flour for use in bread, drinks, or porridge.
Quinoa is superior to many other grains in that it contains all nine amino acids that our bodies cannot produce on their own. It also contains a lot of protein, minerals, and B vitamins.
This hearty lunch recipe for quinoa and roasted sweet potato bowls contains a healthy dose of both sweet potatoes and quinoa (336 calories per serving).
Other ways to increase the caloric content of complex carbohydrates include:
potatoes with sour cream
quinoa or mashed potatoes with grated cheese
roasting your vegetables with healthy fats like olive or avocado oil and topping with sliced olives
putting hummus on whole grain bread or crackers substituting dairy or soy milk for water in oatmeal or other hot grains
Foods to gain weight: Protein or Protein supplements
Taking protein supplements is a common weight-gain strategy for athletes and bodybuilders. There are numerous types of protein available, including whey, soy, egg, and pea protein.
Whey protein supplements and mass gainers (supplements that help you gain muscle mass) can be very simple and cost-effective weight-gaining strategies, especially when combined with strength training.
Some people believe that whey protein is unhealthy or unnatural, but this is not true. Whey protein is derived from dairy and has been shown to improve health markers and lower disease risk.
Protein supplements may be even more important if you exercise because your daily protein requirements rise.
Whey protein, like chicken and other animal products, contains all of the essential amino acids needed to stimulate muscle growth.
You can use it before or after your workout, as well as at any other time throughout the day.
A protein smoothie, especially for breakfast, is the simplest way to incorporate protein powder into your diet. That leaves you with the rest of the day to include nutritious meals and snacks to ensure a balanced nutrient intake.
In general, homemade smoothies are more nutritious than store-bought ones, which may contain added sugar and flavorings.
To begin your day with a high-energy breakfast, try this basic whey shake recipe. Try adding peanut butter, almond butter, flaxseeds, or chia seeds for even more protein.
To increase the protein content of dishes such as soups, mashed potatoes, and oatmeal, unflavored whey protein can be added.
Different types of dried fruits
Dried fruit is a high-calorie snack with antioxidants and micronutrients.
Dried fruit comes in a variety of flavors and has naturally high sugar content. This makes them ideal for weight gain, especially because they are easy to eat and taste delicious.
Many people believe that when fruits are dried, they lose most of their nutrients. This is not true. Dried fruits are high in fiber and retain the majority of their vitamins and minerals.
Combining dried fruit with a protein source, such as cuts of meat, cheese, or a whey protein shake, can be beneficial. They also go well with nuts and full-fat plain Greek yogurt, providing a good source of healthy fats, protein, and other essential nutrients.
Dates are high in antioxidants, fiber, and nutrition. As a high-calorie snack, they're also versatile and simple to make. Two Medjool dates provide approximately 130 calories.
Fill dates with nut butter, cream cheese, or cooked grains such as rice or quinoa. To add sweetness to smoothies, sauces, and dressings, add one or two dates.
Whole grain bread
Whole grain bread is another good carb source for weight gain.
By combining bread with protein sources such as eggs, meat, and cheese, you can create some very simple, high-calorie, and well-balanced meals.
When shopping for bread, look for natural whole grain and seeded bread. Most grocery stores sell healthier versions, such as Ezekiel bread.
Sandwiches are one of the most convenient, versatile, and portable meals for gaining weight. Meats, cheese, vegetables, nut butter spreads, avocados, and other ingredients are only limited by your imagination.
Consider one of these sandwich recipes. Everything from the classic Reuben to healthy wraps and inventive takes on the classic grilled cheese is available.
For good reason, sourdough bread has grown in popularity during the pandemic. It's one of the most nourishing and filling bread.
Many people are learning how to make sourdough starters during the pandemic. Sourdough bread is made with only three ingredients: flour, water, and salt. A 2-ounce (56 g) slice contains approximately 160 calories.
Sourdough's live good bacteria feed bacteria in the gut, which can help your immune system.
Avocados
Avocados are high in healthy fats.
Avocados, unlike other whole fruits, are fairly calorie-dense and thus a great food to help you gain weight.
One large avocado contains approximately 322 calories, 29 grams of fat, and 14 grams of fiber.
Avocado toast is one of the most popular and simple ways to enjoy avocado. Simply mash an avocado and spread it on toast. It's that simple!
Other delectable ways to enjoy the adaptable avocado include:
guacamole
salads
soups
wraps
sandwiches
fries
As a mayonnaise substitute, use sushi as a topping.
grilled
baked
pickled
Healthy cereals
Healthy cereals can be a good source of carbohydrates, calories, and nutrients.
While processed, high-sugar cereals should be avoided, healthier alternatives, such as oatmeal cooked with whole milk, can be a great carb source to include in your diet.
A 1-cup serving of cooked oatmeal contains about 130 calories, plus the calories in any whole milk or toppings you add.
Consider adding the following to your hot oats, overnight oats, or full-fat Greek yogurt:
Chia seeds, nuts, dried fruit
berries in season
granola made from scratch
Grain cereals and oats also contain beneficial nutrients like fiber and antioxidants.
When shopping for cereal, look for the following healthy options:
oats
granola
multi grains
bran
The Ezekiel brand
Read the label and avoid cereals with a lot of added sugar. When possible, choose those with the most fiber.
Granola is a high-calorie combination of cereals, dried fruits, and nuts. It contains a lot of protein, fiber, and micronutrients. A half-cup of granola contains between 200 and 300 calories.
To avoid the added sugars in some store-bought granola, you might want to try making your own.
Cereal Bars
Some of the healthier cereal bars on the market can be excellent high-calorie snacks on the go. Most bars contain between 150 and 200 calories.
They're also a good choice before or after a workout because they contain a mix of slow- and fast-digesting carbs.
Combine a cereal bar with other protein sources, such as full-fat Greek yogurt, boiled eggs, cold cuts of meat, or a protein shake, for a quick snack or meal on the go.
While some cereal bars are healthy, many others contain unnecessary sugar, oils, salt, and preservatives. You could try making your own bars. It's much simpler than you might think.
Make your own homemade cereal bars with these recipes. Often, you'll only need a few ingredients, which you may already have in your pantry.
If you aren't handy in the kitchen, you can find healthy store-bought cereal bars. Just make sure to choose bars made from whole grains and other healthy ingredients like dried fruits, nuts, or seeds.
Foods to gain weight: Dark Chocolate
A lot of antioxidants and health benefits can be found in high-quality dark chocolate.
Dark chocolate containing at least 70% cacao (the cacao seed from which chocolate is made) is said to aid in the regulation of stress hormones and blood sugar levels.
It may also aid in the prevention of heart disease, certain cancers, inflammation, stress, and type 2 diabetes.
Dark chocolate, like other high-fat foods, has a very high-calorie density, which means it's very easy to consume a lot of calories from it.
Each 100-gram (3.5-ounce) bar with 60-75 percent cacao solids contains approximately 600 calories and is high in micronutrients and health-promoting compounds such as fiber, magnesium, and antioxidants.
Aside from eating it straight, there are numerous ways to enjoy dark chocolate.
Garnish your breakfast cereal with it, add a few curls to a fruit plate, or make some steaming-hot drinking (or sipping) chocolate like the Parisians.
Healthy chocolate desserts can be made, such as energy bites, guilt-free chocolate truffles, or chocolate peanut butter avocado pudding.
Many different types and qualities of dark chocolate can be found in supermarket aisles. Choose a high-quality one that contains at least 70% cacao.
Cheese
For centuries, cheese has been a staple food.
It's high in calories and fats, just like dark chocolate. 1 ounce (28 grams) of cheddar cheese contains 110 calories and 7 grams of protein. One ounce is not as small as you might think. It's about the size of two dice.
Because cheese is tasty, you can easily incorporate it into most dishes and add several hundred calories.
Cheese comes in a wide range of flavors, from creamed to soft to hard. Check out this list of healthy cheeses to see which ones are right for you.
Many kinds of cheese are high in saturated fat and cholesterol. Cheeses of all kinds, like most high-calorie foods, should be consumed in moderation.
Mac and cheese are one of the most popular cheese dishes. Even if you don't have much of an appetite, it's easy to consume. For a healthier version of the perennial favorite, try this mac and cheese recipe.
Oh, and don't forget about the grilled cheese sandwich. Who can resist our childhood favorite of whole grain bread or English muffins every now and then?
Eggs
Eggs are one of the world's healthiest muscle-building foods. They are an excellent source of high-quality proteins and healthy fats. Each large raw egg weighing 2 ounces with a shell (50 grams) contains approximately 74 calories.
It's also critical to consume the entire egg. In fact, the yolk contains almost all of the beneficial nutrients found in eggs.
There's no need to limit your egg consumption if you don't have an egg intolerance — you can easily eat three eggs per day if you want.
In fact, many athletes and bodybuilders consume six or more meals per day.
Eggs are extremely versatile and can be prepared in a variety of ways, such as boiling, poaching, frying, baking, and scrambling.
Use them for:
salads
casseroles \ssandwiches
muffins with baked eggs
The bread serves as a substitute for desserts such as egg custard and crème brûlée (in moderation, of course)
Omelets are a popular breakfast item at any time of day. For a high-calorie extravaganza, combine meats, vegetables, and cheese, then top with sour cream and avocado.
Try these egg breakfast recipes (we won't tell if you eat them for lunch or dinner).
Yogurt with full fat
Another healthy and convenient snack is full-fat Greek yogurt. It has an excellent nutritional profile, with a well-balanced mix of protein, carbohydrates, and fat.
Each 6-ounce serving of plain, whole milk yogurt contains 165 calories and 15 grams of protein, and that's before you add all of your favorite toppings and combinations.
Yogurt is used in a variety of high-calorie snacks and healthy weight-gain recipes. Here are a few examples:
Yogurt and fruit: Mix together 1-2 cups yogurt and fresh or dried fruit. Nuts, seeds, honey, granola, dark chocolate, or coconut flakes can also be added.
To make chocolate peanut butter pudding, combine 1-2 cups yogurt, 100 percent cocoa powder, peanut or nut butter, and a sweetener like stevia, honey, or sugar. You can also add a scoop of whey protein for extra protein.
Yogurt parfait: Layer 1-2 cups yogurt, granola, and mixed berries to make a tasty and well-balanced breakfast or snack.
Smoothies: Adding full-fat Greek yogurt to almost any smoothie boosts the protein content and gives it a creamier, milkshake-like consistency.
For even more calories, less sugar, and nearly twice the protein of regular yogurt, try whole milk Greek yogurt. Greek yogurt is thicker and more strained than regular yogurt.
As a result, it's ideal for toppings or as a tasty snack on its own.
Choosing the best yogurt from the many options at the grocery store can be difficult. Read the label and avoid products that contain additives such as sugar, thickeners, or preservatives.
Healthy oils and fats
Healthy fats and oils are among the most calorie-dense foods available.
Simply adding 1 tablespoon (15 mL) of olive oil to sauces, salads, and cooking can quickly add 120 calories.
Among the beneficial oils are:
olive oil extra virgin
The oil of avocado
virgin coconut oil
Butter coffee is a trendy way to get healthy fats for breakfast or as a high-calorie snack. Blend together a cup of brewed coffee, coconut oil, and unsalted butter until it resembles a foamy latte.
In conclusion
The key to gaining weight is to consistently consume more calories than you burn through activity.
Lifting weights is also important so that the extra calories from foods and high-calorie snacks can be used to build muscle rather than just fat.
Include the foods on this list in meals and meal plans that you enjoy and can stick to over time.
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