Foods for weight gain: Just as losing weight requires calorie control, gaining weight is no different. To put on mass, you’ll need to eat more calories than you burn. Unfortunately, most people fall prey to unnecessary supplements and unhealthy junk food to put on weight, before checking out healthy natural foods for weight gain. If you want to put on some extra pounds, don’t rely on high-calorie junk foods that aren’t nutritious. Choose foods that are nutrient-dense and energy dense.
Table of Contents
- 1 Red meat.
- 2 Rice.
- 3 Tahini.
- 4 Whole grain cereal bars.
- 5 Avocado.
- 6 Dried fruit.
- 7 Salmon and Oily Fish.
- 8 Whole Eggs.
- 9 Homemade Protein Smoothies.
- 10 Potatoes.
- 11 Chickpeas.
- 12 Whole milk.
- 13 Tofu.
1 Red meat.
Red Meat: comes top in foods for weight gain When it comes to gaining lean muscle, red meat is the best source of animal protein. It contains leucine, an amino acid, and dietary creatine that stimulate protein synthesis to build lean muscle. A study conducted on elderly women found that having lean cuts of red meat along with progressive resistance training helps increase muscle protein synthesis and muscle strength. Choose a lean cut of red meat over a fatty steak. Lean cuts help to put on lean body mass, whereas fatty steaks increase the fat mass in your body, which is not a healthy way to gain weight. What is your favorite type of red meat? Would you ever go meat-free in your diet if given a choice? Tell us quickly down below in the comments section.
Rice: Rice is a cost-effective way to add more calories to your plate. 100 grams of white rice provides 130 calories of energy and 28 grams of carbs with a very little amount of fat. A study found that eating white rice over a period of 1 year helps to gain 3 kilograms of weight. When you are in a hurry, just microwave a bowl of it with some curry. It adds bulk to your diet and is quite satiating.
Tahini: Hummus and baba ganoush are two common Mediterranean dishes that include tahini, a sesame seed paste. Scientists have discovered that these seeds are rich in anti-oxidants and good fats with hypotensive benefits. Additionally, they contain lignans that have anti-inflammatory and immunity-boosting properties. Tahini is a tasty food that you can add to salad or mashed potatoes to make a satisfying meal that will also help you gain weight in a healthy way.
4 Whole grain cereal bars.
Whole grain cereal bars are calorie-dense snacks that are suitable for consumption before and after exercise. They include quick energy-giving nuts and grains, and the calories contribute to weight gain. Homemade cereal bars can also be prepared by combining dried fruits with honey or maple syrup. Use them as a post-workout snack or for nourishment.
Avocado: Monounsaturated fatty acids are abundant in avocados, which also include potassium, fiber, and vitamin K. A smart approach to increase calories without losing nutrition is to add avocados, which provide more than 200 calories per serving. Slices of it may be added to sandwiches or guacamole can be made to go with baked tortilla chips. It can also be included in burritos or tacos with soft shells. It also works well as a supplement to your preferred smoothie recipe. The flavor is moderate and pairs well with foods like berries or chocolate.
6 Dried fruit.
Dried fruit: one of best foods for weight gain consumed includes berries, apricots, and apples. They offer antioxidants and vitamins for a healthier body and have a high-calorie content per gram. Fruit is one of the finest foods to gain weight since it has a high energy level after all the water content is eliminated. Prunes, dates, and figs are other nutritious dried fruits. They are best consumed as snacks. Additionally, you may manufacture your own dried fruit at home. Simply remove the seeds from the fruits and cut them into strips. Put water and lemon on the fruit. At 145 F, bake them for 4 to 12 hours.
7 Salmon and Oily Fish.
Salmon and oily fish: These are protein-rich meals that are high in healthy fats. They also have high levels of omega-3 fatty acids, which are beneficial fats that protect against illness and provide other health advantages. Furthermore, a 6-ounce piece of salmon has nearly 4 grams of omega-3 fats, 34 grams of high-quality protein, and 350 calories, which can help you gain weight and develop muscle.
8 Whole Eggs.
Whole Eggs: If you want to see great results when eating eggs, you might want to consider eating whole eggs, as egg yolk is rich in essential nutrients. This is because eggs provide you with both high-quality proteins and healthy fats that are guaranteed to help you gain weight. Most bodybuilders eat more eggs as they understand their role in assisting with muscle building. As such, eating them daily is both healthy and good for building your muscle and one of the vary popular foods for weight gain which is a great way of piling on weight more healthily.
9 Homemade Protein Smoothies.
Protein smoothies are high in nutrients and free of artificial sweeteners and flavor enhancers. They are suitable for breakfast, lunch, supper, and as a pre-or post-workout meal. Protein supplements combined with resistance exercise have been shown in studies to help grow muscle and gain weight. Here are a few simple DIY protein shake recipes: Protein Shake with Peanut Butter – Combine 2 tablespoons of peanut butter, 1 cup of full-fat milk, and 1 banana. Chocolate And Apple Protein Shake – Combine 2 scoops of chocolate protein powder, 1 cup of soy or almond milk, and 1 apple in a shaker cup. 1 big banana, 1/2 cup yogurt, 1/2 cup milk, and 2 tablespoons almond powder make a banana and almond protein shake.
Potatoes are rich in starch and carbohydrate and this will help you increase your adipose tissue it can be incorporated into your diet as a snack or in your meals, sweet potato is also a very good option a healthy option that the person should consider about 100 grams potatoes person can consume per day and this would be like one bowl of potato vegies
leads to overall growth of higher proteins in chickpeas helps repair and functioning of your body and will ensure overall growth protein promotes In increasing your muscle mass which assists the body in burning fat eating one serving of beans peas chickpeas or lentils can significantly reduce the risk of cardiovascular disease and keep you healthy it also would help you in weight management
12 Whole milk.
whole milk has a high protein content it has even high-fat content and that’s why helps you with weight gain drinking one glass of whole milk is the best solution to have at night before going to bed and that would help ensure good health, as well as it, would ensure a good sleep.
Tofu and other soya products are excellent source of protein they have soluble fiber and also help in controlling diabetes it helps even in hypertension and many other diseases soya products should be very much a part of your kitchen snack for sure especially when you are looking for a healthy weight gain these foods for weight gain very beneficial exercise is also very important .