20 Best Healthy Foods to Gain Weight

For some people gaining weight or muscle can be as difficult as losing weight for others. Being underweight can be just as bad for your health as being overweight. But its always important to go for a healthy weight gain or weight loss strategy than looking for instant ways to do so.

Weight

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What are the health consequences of being underweight?

Simply adding certain foods to your diet will make your attempts at gaining weight healthier and more effective.

An underweight person would likely experience the following health problems:

  • Weakened immune system
  • Malnutrition
  • Osteoporosis
  • Developmental delays
  • Infertility
  • Risk of complication during pregnancy

It can be a struggle to gain weight, but the following food options can help. They can also enhance muscle strength and boost overall safety.

Here are 20 of the best foods for a safe way to help you gain weight or build muscle.

1. Milk

Milk

Milk has been used for decades as a weight gainer or muscle builder. It provides a healthy mix of proteins, carbs, and fats as well as other vitamins and minerals. Milk is an ideal source of nutrition, containing both casein and whey proteins, for those looking to add more muscle. Research has also shown that milk when paired with weightlifting can add muscle mass.

Try to drink one or two glasses of milk daily, as a snack or before and after a workout if you are training.

2. Rice

Rice is a great source of carbohydrates, which contributes to weight gain. It is easy to source and add to your diet. If you have a poor appetite, then rice is the best food option to include in your diet as you can easily obtain a high amount of carbs and calories from a single serving.

To complete your meal, add some protein and fats to your rice bowl as well. Brown rice is the perfect choice for weight gaining because it has a bran and germ layer filled with nutrients.

3. Nut and Nut Butter

Nut Butter

Consuming nuts regularly can safely help individuals gain weight. Nuts are a perfect snack and can be added to other meals such as salads or smoothies or granola bars. Raw or dry roasted nuts provide the most benefits for wellbeing.

Since they're so calorie-dense, only two handfuls a day will add hundreds of calories easily with a meal or as a snack. Always choose 100% nut butter without adding any sugar or hydrogenated oils.

4. Red Meat

Red meat consumption has been shown to help with muscle building and weight gain. Steak contains both leucine and creatine, nutrients that have an important role to play in boosting muscle mass. Steak and other red meats contain both protein and fat, enhancing weight gain.

While a person is advised to limit their consumption, leaner red meat cuts are safer for the heart than fatty cuts.

5. Whole-grain Bread or Multigrain Flour

Whole-grain bread is also a healthy source of carb to help you gain weight. By combining bread with protein sources such as eggs, meat, and cheese you can make some very fast, high-calorie, and well-balanced meals.

Look for natural whole-grain and seeded bread when buying.

You can also prepare multigrain flour at home for making your chapattis.

6. Potatoes and Starchy Foods

Starches help to promote muscle growth and weight gain. They add bulk to the meals and increase the number of calories consumed.

Apart from energy, starches also provide energy in the form of glucose. Glucose is stored in the form of glycogen in the body, which helps in improving performance and energy during exercise.

7. Salmon and Oily Fish

Fish
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Salmon and oily fish are excellent sources of important healthy fats and protein. The most important nutrient found in fish is omega-3 fatty acids.

It provides a high quality of protein to help you build muscles.

150 grams of salmon gives around 350 calories and 4 grams of omega-3 fatty acids.

8. Protein Supplements

Athletes looking to gain weight also use protein supplements in combination with the resistance training to improve muscle mass.

To help you increase your protein intake, protein supplements are an easy and inexpensive addition to your diet.

9. Dried Fruits

The dried fruit has calories, nutritious fibers, and antioxidants. Adding dried fruits in your diet is an easy way to load up nutrients and calories to your diet.

Try mixing some dried fruit with a source of protein. They also blend well with natural yogurt and nuts, offering a mixture of healthy fats, calcium, and other essential nutrients.

10. Avocado

Avocado

Avocados are rich in healthy fats, vitamins, minerals, and various beneficial plant compounds.

One avocado provides 322 calories, 29 grams of fat, and 17 grams of fiber. They are high in calories which makes them a great choice for weight gain.

11. Banana

Banana

If you are looking to gain weight, bananas are an excellent choice. Not only are they nutritious but they are a great source of carbohydrates and calories.

One medium-sized banana (118-gram) contains 105 calories, 1 gram protein, 0.4 grams fat and 3 grams of fiber.

If you are in a hurry, then bananas are a perfect on-the-go snack for you! It can be added to your oatmeal’s or smoothies or toasts as well.

12. Whole Grains Cereals

The whole grains have great health benefits due to its low content of trans-fats and saturated fats. Together with the essential carbohydrates, unsaturated fats contain healthy calories.

Wheat, barley, and oats are the staples of a daily diet that can lead to weight gaining as nutritious food. There are several different ways of eating cereals. They can be eaten as porridge, pita, or roti.

13. Granola

Granola
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Dates or honey mixed with nuts, seeds, fruits, and whole grains makes the best granola. You can store it in an airtight container and serve as breakfast or as an evening snack.

Oats, honey, and dried berries in it give a rapid boost in your energy. Granola is considered to be iron-rich food, helping your body counteract anemic symptoms and prevent chronic headaches, irregular breathing, and fatigue.

14. Dark Chocolate

Dark Chocolate

Dark chocolate is filled with antioxidants and other nutrients to help you gain weight. Always prefer dark chocolate with at least 70% cocoa content.

Each 100 grams bar has about 600 calories and is packed with micronutrients and compounds that promote health, including fiber, magnesium, and antioxidants.

15. Cheese

Just only thinking about cheese makes your mouth watery. Cheese is a very good source of protein and rich in healthy fats.

Don’t forget to add it to your meal to enhance the taste as well as calories of your meal.

16. Whole Eggs

Boiled Eggs

Eggs are one of the Planet's healthiest muscle-building foods. They provide a great blend of high-quality protein and healthy fat.

Eating the whole egg is really important. Almost all of the beneficial nutrients of eggs are found in the yolk. You can include 3 whole eggs in your daily diet.

17. Full-fat Yogurt

Yogurt

Full-fat yogurt can provide protein and nutrients. Avoid flavored yogurts and those with lower fat content, as they often contain added sugars.

You can also add fruit or nuts to add flavor yogurt.

18. Healthy Fats and Oils

Having healthy fats and oils in your diet is important particularly if you're trying to gain weight. Avoid refined vegetable oils and adhere to healthier oils like olive oil, avocado oil, and coconut oil.

Simply add a tablespoon (15 ml) of oil to sauces, salads and during cooking may quickly add 135 calories.

19. Whole Grain Pasta

Pasta can have a high-calorie, carbohydrate-rich route to a safe weight gain.

Avoid bleached pasta and settle for whole-grain pasta. Making a fresh dinner recommended as a balanced meal with whole-grain pasta.

20. Homemade Protein Smoothies

Smoothies

Homemade protein smoothies can be an easy to make and highly nutritious way of gaining weight.

It's the best way to make your own smoothies since commercial versions are often full of sugar and lack nutrients. It also gives you complete control over the quality of flavors and nutrients.

Takeaway

The trick to weight gain is to regularly eat more calories than you need.

Lifting weight is also necessary so that you can use the extra calories to create muscle instead of just adding fat.

Incorporate the foods mentioned above into long-term menus and meal plans that you love and can adhere to. It will help you gain weight safely and efficiently.

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