Losing weight and gaining weight have become the top-most concerns of these times. Your body size completely depends upon how your body reacts to a certain food. Gaining weight is equally difficult as losing weight is. So, for all the skinny people who are unable to gain weight, we have listed 10 healthy foods for their healthy weight gain. Simply adding some foods to your diet can make a big difference in the long-term weight gain goals.
1. Homemade Smoothies:
Drinking homemade smoothies can be highly beneficial for your health especially if you want to gain weight. Making smoothies at home is the best and safest option since the commercial smoothies are full of sugars and scarce in nutrients. Making smoothies at home gives you full control over the nutrients and the flavor.
Since decades, milk has been used as a weight gainer or muscle builder. It is considered a good balancer for carbs, proteins, and fats and also a good source of calcium which helps in making bones stronger. Additionally, several studies have found that milk when combined with whey comes as a greater mass gain than other protein drinks or beverages.
Rice is a convenient, low-cost carb source of weight gain. A cup of cooked rice provides 204 calories, 44 grams of carbs, and a considerable amount of fats. Rice is one of the calorie-dense foods by which you can get a high amount of carbs from a single serving.
To gain weight, nuts and nut butter are a perfect choice. Just a handful amount of almonds provides 170 calories, 6 grams of protein, and healthy fats of 15 grams. Nuts are also calorie-dense food sources. You can use nut butter in a variety of dishes or snacks. You can also make your unique nut butter at home. Homemade nut butters contain less amount of sugar as compared to the ones sold in the market.
5. Red Meats:
It is one of the best muscle-building foods that are available in the market. Red meat is considered one of the most prominent sources of dietary creatine, which is the best muscle building supplement. It is an effective source of protein.
Potatoes are starchy and a very cost-effective food to add to your diet. Some of the best starchy carb sources are quinoa, corn, potatoes, oats, buckwheat, winter root veggies, beans, etc. Starchy foods help to increase the glycogen stores in the body, which acts as the fuel for most sports and activities.
7. Supplements (Protein):
This is one of the most common strategies of athletes and bodybuilders for gaining weight. There are endless protein supplements available in the market such as whey, egg, soy, and pea protein. Supplements combined with strength training is an effective way of gaining weight.
8. Fish and Salmon:
Just like red meat, fish and salmons are excellent sources of important fats and protein. Fish and salmon also provide omega 3 fatty acids. You can prepare salmon and fish in a variety of ways like steamed, smoked, sautéed, grilled, poached, or baked. The high amount of proteins present in fish and salmon is great for building muscles.
9. Cereal Bars:
The cereal bars offer a variety of vitamins and proteins more conveniently. Pick bars that are made of whole grains and contain more nutrients than nuts, and fruits. Avoid those bars that contain a high amount of sugars.
Being a protein-rich food, it is one of the most common sources for gaining weight for bodybuilders. The yellow part of the egg called yolk, contains healthy fats that help in weight gain easily, quickly, and effectively.
Must include these foods in your diet to gain weight quickly and effectively for long-term sustainability. Also, you can complement these foods with high-intensity pieces of training that will help you to gain muscle mass. For more information on health-related queries, stay tuned with 3meds.