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