Eating little calories for a prolonged period may make you underweight, which leads to various health issues ranging from minor to severe. But, there are some best foods for gaining weight recommended by experts. If you include them in your menu, you can gain weight effortlessly in days.
Of course! The easiest way is to increase overall calorie consumption while focusing on eating a variety of food items. Those who specifically look to gain muscles can combine this higher calorie intake with sufficient amounts of protein and necessary exercise.
Read on to know which food items can help a person gain weight the best way.
1. Red Meat
Red meat is one of the best foods for gaining weight.
Several studies have shown that eating red meat can help weight gain and muscle building.
Both leucine and creatine are present in steak, nutrients that play an essential role in improving muscle mass. Steaks and red meats are rich in protein and fat, encouraging weight gain.
If you, an individual, should avoid their consumption, meat cuts are better for the heart than fat cuts.
2. Nuts
Eating nuts can enable an individual to gain weight safely.
Nuts are an excellent snack which is good to include in many meals. There are the most health benefits of raw or dry roasted nuts.
Since nuts are very calorie-dense, hundreds of calories can easily be added to only two handfuls a day with a meal or as a snack.
To transform them into a high-calorie snack, you can add nut butter to various snacks or dishes, such as smoothies, yoghurts, and crackers.
They can also help with nut butter without added sugar or hydrogenated oils. The nuts themselves should be the only ingredient in this butter.
Hence, if you are looking to gain weight, nuts are one of the best foods for gaining weight and achieving your goals.
3. Milk
For decades, milk has been one of the best foods for gaining weight and muscle building by thousands.
Because milk can provide a good balance of proteins, carbs, and fats to them; moreover, it is a good source of calcium and other vitamins and minerals.
So, if you are trying to add more muscle, milk is an excellent protein source as it provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weightlifting.
Additionally, studies have found that combined milk, or whey and casein, can lead to more significant mass gain than other protein sources.
4. Rice
Rice is yet another one of the best foods for gaining weight. It is an excellent low-cost carb source to help you gain weight. Just 1 cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbs, and very little fat.
It is also calorie-dense. Hence, you can quickly obtain a high amount of carbs and calories from a single serving. As a result, you will be able to eat more food, especially when you have a poor appetite or get full quickly.
Rice is an excellent choice for weight gain as it is easy to consume and digest.
5. Potatoes
Starch foods such as potatoes and corn are among the best foods for gaining weight. It is a cost-effective option that provides extra calories for your body. This food contains carbs and calories that increase muscle glycogen stores. Many of these starchy foods have carb sources that provide essential nutrients, fibre, and resistant starch, which can help nourish your gut bacteria.
6. Whole grain bread
The simple whole grain bread is a good source of carbs that will increase your weight. They can be well-balanced meals when prepared with protein sources like eggs, meat, and cheese. The live, good bacteria in sourdough feed bacteria in the gut that can strengthen your immune system.
Cashews, almonds, pecans, sunflower seeds, flax seeds, Brazil nuts, walnuts, and pumpkin seeds are all good for you.
That’s why experts recommend them as one of the best foods for gaining weight.
7. Fatty Fish
As the name suggests, Fatty fishes contain healthy fats that are good for your body and suitable for your weight gain process. They contain omega-3 fatty acids and are high in calories. You can have great fatty fishes are salmon, tuna, mackerel, and trout.
Six ounces of salmon will contain about 240 calories, making it a good choice for those looking to gain weight. It also has many nutrients, including omega-3 and protein.
So, if you want to gain some weight to make your body attractive, consider adding fatty fish to your list of the best foods for gaining weight.
8. Dried Fruits
Dried fruits are also a part of the best foods for gaining weight.
They are rich in fructose, which is helpful as a natural sweetener and a way of increasing the calorie content of meals.
For example, people can sweeten cereals or oatmeal with dates, add dried apricots to yoghurt, or blend dried fruits in a smoothie. Some dried fruits also work well in salads and certain cooked meals, such as tagines.
9. Whole eggs
Whole eggs are the best option for your dietician for weight gain as they are full of proteins, calcium, and healthy fats. They are muscle-building food that is available easily. It is necessary to eat the whole egg, and its egg yolk is very beneficial.
That’s how whole eggs become one of the best foods for gaining weight.
10. Bananas
Bananas are one of the best foods for gaining weight; these are filled with minerals and are rich in carbs and calories. You could eat around 4-5 ripe bananas daily for healthier, faster weight gain. It also gives you energy and has a rich taste. In addition, they can speed the body’s metabolism and aid digestion.
Bottom Line
Weight gain can be challenging when one is skinny. There are a lot of ways through which one can gain weight.
However, the possibility of gaining weight overnight is one of the biggest hoaxes and myths.
There are many foods and supplements available that help you to gain weight. But, instead of trying to gorge yourself with masses of sweet or fatty foods, going for nutrient-dense meals is one of the best ways for healthy weight gain.
On the internet, we can find several weight loss diet plans. However, finding many diet plans for weight gain is a bit tough!
That’s why we rounded up the ten best foods for gaining weight. So, add them to your diet plan today if you want to gain weight healthily.