Which are the Best Foods to Gain Weight?
16-08-2017 | Posted By: Chhavi | 3288 View(s)
While so many people are struggling with weight loss issues these days, there are also some people who try so many things to gain weight. As simple as it may sound, but putting on weight is not something that is easy to do! But, it is not an impossible task. If you want to put on weight, then you can include some foods to gain weight naturally!
Here are some Best Foods to Gain Weight:
1.Milk
Milk is an excellent source of proteins, carbs, fats, calcium, vitamins and minerals. Milk contains both casein and whey protein which helps people add more muscles to their body. Also, studies have shown that milk can lead to greater mass gain than other protein sources.
Drink two glasses of warm milk in breakfast, or before and after training if you are working out.
2.Eggs
Eggs are one of the healthiest foods to gain weight. Eggs are high in nutrition, and they provide energy that keeps you going throughout the day. Eggs are not so expensive and are readily available, and hence are a popular breakfast food. An egg contains 75 calories, 5 grammes of fat and 6 grammes of protein and vitamin B-12.
Make sure not to eat too many eggs in a day because it contains cholesterol too! But, you can eat eggs several times a week, and it will help you achieve your weight gain goals.
3.Peanut Butter
Peanut Butter is full of protein and fats, which makes it a great food to eat if you are trying to gain weight in a healthy way. One tablespoon of peanut butter contains around 100 calories and 4 grammes of protein. It is also packed with magnesium, Vitamin E, folate and Vitamin B3.
Mix peanut butter into oatmeal, or spread it over whole-grain bread and enjoy this healthy food to put on a little weight. When you pick a brand of peanut butter, pick one that does not have a ton of sugar added to it.
4.Avocado
Avocados are packed with healthy fats, and hence you must add this delicious fruit to your diet. One-half of avocado includes 140 calories, along with high levels of folic acid, vitamin E and potassium. Add avocados to your main meals and other dishes like sandwiches or omelettes.
5.Soybeans
Soybeans are an excellent choice to gain weight because they are nutritious and inexpensive. A 100 gram serving of soybeans contains 400 calories and 36 grammes of protein. Apart from that, it is also an excellent source of iron, calcium and magnesium. So, add soybeans to your diet to gain a little muscle mass.
6.Dark Chocolate
Surprised to see chocolate on the list? Well, dark chocolate is packed with calories, antioxidants, and enzymes that improve your mood. Dark chocolate also contains saturated fat and sugar, so don’t think you can have tons of dark chocolates every day to gain weight. Just eating a few pieces of dark chocolate every day will help increase your muscle mass in the long run.
7.Healthy Cereals
One of the best ways to gain weight is to start eating healthy cereals on a daily basis. Healthy cereals are packed with calories, nutrients and carbohydrates; all of which aids in weight gain. But, you have to be careful while selecting the type of cereal to eat. You should avoid eating processed, high-sugar cereals and instead opt for healthy varieties of cereals such as oatmeal, granola, multigrain and bran.
8.Cheese
Cheese is another one of the best foods to gain weight. It is full of calories, calcium and proteins. You can easily add cheese to your dishes by the method of shredding or sprinkling. A 100 gram serving of cheese contains 400 calories, and hence, you must add the delicious cheese to your diet if you want to gain weight.
9.Lean Red Meat
Red meat is a powerhouse of protein which aids in muscle growth. It contains leucine, an amino acid which helps to stimulate muscle protein synthesis, making it one of the fantastic foods to gain weight. It also adds new muscle tissue, thereby resulting in weight gain. So, if you are a fan of non-vegetarian foods, then do add red meat to your diet and see yourself putting on weight in no time.
10.Protein Smoothies
Protein smoothies are highly nutritious and healthy; drinking one glass of protein smoothie every day can make you gain weight quickly. But, make sure to avoid drinking smoothies available in the market as they are full of sugar and lack nutrients which will not help you at all in achieving your weight gain goal. So, what can you do? Well, you can make your smoothies at home. Don’t worry; it’s quite easy. You just need to know the recipes, which are mentioned below:
Chocolate Hazelnut Shake: Mix 15 ounces (444 ml) of chocolate milk, one tablespoon of hazelnut butter, one scoop of chocolate whey protein and one avocado together. Put it in a blender! Your delicious smoothie is ready!
Vanilla Blueberry shake: Combine one cup of fresh blueberries, 1 cup of vanilla yoghurt and one scoop of vanilla whey protein and put these in a blender. Blend well and enjoy the smoothie!
Caramel Apple Shake: Take one sliced apple, one cup of natural yoghurt, one scoop of caramel or vanilla-flavoured whey protein and one tablespoon of sugar-free caramel sauce or flavouring. Put all these ingredients in a blender and enjoy the mouth-watering smoothie!
These are a few tasty smoothies you can try. You can even combine them two cups of milk or almond milk to make it tastier.
All of these smoothies contain around 400-600 calories and are even rich in protein, vitamins and minerals. So, try these delicious smoothies and gain weight healthily.
11.Dried Fruits and Nuts
Nuts are the perfect healthy choice if you are looking to gain weight. Do you know that one small handful of almonds contains 7 grammes of protein and 18 grammes of healthy fats? Well, yes it does! And that is why snacking on nuts every day can add hundreds of calories to your diet and make you gain weight.
Also, nuts are not just packed with fat and nutrients, but they contain a lot of fibre too! And that is why eating a handful of nuts can keep your stomach full and control your hunger cravings for hours.
So, add nuts to your salads, milk and in your breakfast dishes to be healthy and fit.
Eating dried fruits as a snack is a very healthy way to gain weight. It is because they are loaded with micronutrients, antioxidants and have a very high sugar content which makes them ideal for weight gain diet. Mix dried fruits with nuts and yoghurt to provide your body with healthy fats, protein and other essential nutrients.
12.Rice
Rice is one of the best foods to gain weight and has been a staple food for centuries. One cup of cooked rice provides 190 calories, 43 grammes of carbs and just 6 grammes of fat. It is an inexpensive calorie-dense food, which makes you feel full quickly. So, add one cup of rice to your daily meals if you want to gain weight.
13.Potatoes
Potatoes are the world’s favourite root vegetable and one of the convenient foods to gain weight. One of the best ways to gain weight is adding carbohydrates to your diet, and potato is one such vegetable that is full of carbohydrates. Not just carbohydrates; potatoes are an excellent choice when it comes to weight gain because they are also full of protein and fibre. If you want to get all the nutritional value of this super vegetable, then it is best to eat them with the skin on.
14.Bananas
Bananas are an affordable, delicious and great fruit to help you put on some weight as an average banana contains about 100 calories. They are also loaded with fibre, potassium and essential vitamins. But, bananas have high sugar content, and thus you should not eat more than two bananas every day. Also, it is best to eat bananas as a post-workout snack.
It is best to do strength training exercise along with incorporating these foods into your diet. It is because all the foods mentioned here are full of calories, and hence you must lift weights so that the additional calories can be used to build muscle instead of just adding fat. So, what are you waiting for? Add the delicious foods on the list to your meals and gain weight healthily!
