Gaining weight is as difficult as losing weight. Nonetheless, some high-calorie, healthy foods will help you gain weight by incorporating lean muscle and strengthening bones. Such foods also balance hormones, reduces stress, enhances immunity, and increases endurance. Keep scrolling for the best foods to gain weight.
Foods To Gain Weight Fast
Bananas are filled with dietary fiber, potassium, protein, vitamins A, C, folate, and healthy fats. Consuming 1-2 bananas a day will keep your energy levels up, boost your endurance, and make your bones solid.
For the powerful breakfast, you may also have a banana, a cup of milk and a few nuts or a smoothie with the same ingredients and eat it prior to exercise.
Cheese is a milk product rich in calories that is a staple in various forms throughout the world. Cheddar, cream cheese, feta, mozzarella, ricotta, parmesan cheese, and cottage cheese are loaded with protein and calcium to help you gain muscle strength and bones.
3. Whey Protein
Whey protein powder is one of the best muscle gaining protein powders. As a pre-or post-workout meal, it’s extremely good. The protein supplement helps to increase strength and endurance in those who regularly work out.
Whey protein powder will help you gain lean muscle mass and look curvy in combination with strength training.
Consume avocado if you want to gain weight. Consume avocado if you want to lose weight! Avocados are high in vitamins K, E, A, C, and B6, magnesium, potassium and sodium, and healthy fats.
Consuming one avocado per day can help strengthen your immunity, increase your energy levels, and make your skin shine with proper nutrition and good eating habits.
5. Full Fat Yogurt
Unlike full-fat milk, when it comes to weight gain, full-fat yogurt is good. It is filled with healthy intestinal bacteria, calcium, and milk protein that will help improve your immunity, reinforce your bones, and provide the benefits of eating good quality milk fat.
A study found that yogurt intake would help combat depression. Eat 1-2 small bowls of yogurt a day. If your body can withstand it, you can increase the amount. Add to the salad dressings, smoothies, and shakes.
Rice is a good source of carbohydrates, vitamins, and minerals. Carbs present in rice help to replenish the stores of glucose and glycogen in the blood/cells and muscles.
As a result, you’ll feel less tired and be active all day long. Scientists supplemented rice with minerals in lab rats, which resulted in significant weight gain and enhanced body composition.
7. Dark Chocolate
Dark chocolate is a bittersweet delight with high calories. It is a rich antioxidant source and a strong antidepressant.
To your smoothies, you should add dark chocolate, home-made protein shakes, peanut butter sandwiches, a glass of milk, or biscuit sandwiches. Stay creative and use this ultimate soul-friendly food to win a few pounds extra.
Flour or pasta from whole wheat can also help you gain weight. Using chicken/mushroom/soy chunks to make delicious protein-rich pasta. Add some red or white sauce, mix in some vegetables and Italian herbs, and you’re all ready to go.
9. Oily Fish
Fatty or oily fish such as salmon, mackerel, tuna, herring, and cod are high in omega-3 fatty acids and lean protein.
Omega 3 fatty acids include polyunsaturated fatty acids (PUFA) that prevent age-related muscle losses as well as the prevention of heart diseases, obesity, diabetes, inflammation, neurodegeneration.
A study found that it could help improve muscle mass by eating fish with vegetables. Using 1-2 pieces of fish with leafy greens and nuts per day to quickly gain weight or lean muscle.
These starchy root vegetables are filled with potassium and vitamin C, and their glycemic index and calories change depending on how they are cooked.
To make the best of the nutrients, eat boiled, fried or roasted potatoes.
11. Red Meat
Red meat is the best source of animal protein when it comes to muscle leanness. It includes leucine (an amino acid) and dietary creatine, which boost protein synthesis in lean muscle building. A rich source of vitamin B12 is also red meat that is necessary for protein synthesis, hormones, DNS, cellular and blood function synthesis.
There are different types of red meat available for you, like pork loin, lamb chops, steak, ham, duck, pork loin, turkey, jerky beef, and pork with leafy greens and citrus quinoa.
Tips To Gain Weight Fast
In addition to eating properly, you must also remember the following:
- Hormones are essential to deciding fat deposition. Hormones play a major role. Before you begin your weight gain program, have your thyroid tested. Approaching the best solution to the problem will help you get results fast.
- Lift weights to add moderate muscle weight. Get a gym membership or buy a strength training resistance band and dumbbells. If you also follow good food habits, you will see results in a couple of weeks.
- No results will be given to you by panicking. You can lose more weight only. Be patient, continue to drink and follow healthy weight gain food.
It could be difficult to gain weight, but not impossible. Consume the foods mentioned above, add to your exercise routines, strength or stress-free training. You will soon begin to gain the right slimming muscle and fat.
Also Read: Yummy, Healthy, Breakfasts For Weight Gain