Tanveer Nawaz Health, Beauty, Fashion, Novels & Urdu Poetry Doctors often recommend gaining weight to people who are weighing too little, which causes a number of health problems. Athletes and other bodybuilders also hope to gain weight by building muscles.
A person suffering from the issue of underweight have more chances of health issues, including:
- Malnutrition
- Infertility
- Developmental delays
- A weakened immune system
- Osteoporosis
- An increased risk of complications during surgery.
Gaining weight is a struggle in itself, just like losing weight, but the following foods can help you in this regard. These foods can boost overall health and increases muscle.
Foods to gain weight quickly
The following foods (if you include them in your diet) help you gain weight effectively and safely.
- Milk
Milk offers a mixture of proteins, fats, and carbohydrates.
It is the best source of calcium, minerals, and vitamins.
The proteins present in milk make it a reasonable choice for those who try to build muscles.
One study shows that after the training of resistance workout, using skimmed milk as a drink helps to build muscles efficiently and quickly than a soy-based product.
For those who are looking for food tips to gain weight quickly, milk can be an excellent addition to the diet in a day diet plan.
- Protein shakes
Protein shakes are also helpful for a person to gain weight efficiently and quickly.
A shake is always an effective way that helps to build muscles if you drink it after getting free from your workout.
However, premade shakes contain different additives and extra sugar that needs to be avoided. Always check the labels carefully and regularly.
- Rice
One cup of rice contains more than 200 calories, and it is also a viable and good source of carbohydrates that is best for gaining weight.
Many people like to incorporate rice into their daily meals containing vegetables and proteins.
- Red meat
Consumption of red meat is considered to be helpful with gaining weight and building muscles.
Steak contains both creatine and leucine, nutrients that play a vital role to boost muscle mass. Red meats and other steaks contain both fat and protein, which promotes the gain of weight.
- Nuts and nut butter
Consumption of nuts regularly can make changes in the body efficiently and helps to gain weight quickly and safely. Nuts can be used as good snacks and can be added to other meals also, including salads too. Dry or raw roasted nuts have the same amount of health benefits.
Nut kinds of butter made up of without hydrogenated oils or addition of sugar can help us a lot. The only ingredients present in butter must be the nuts first.
- Whole-grain bread
These types of bread have so many complex carbohydrates, which helps in the promotion of weight gain.
Some bread has seeds that help with the addition of more benefits.
- Other starches
Starches help other foods that are, for example, listed above for boosting weight gain and muscle growth. They boost the calories that are consumed by yourself and perform the addition of bulk to meals.
Other foods that are rich in the list of starches are:
- Corn
- Quinoa
- Potatoes
- Buckwheat
- Beans
- Squash
- Oats
- Legumes
- Winter root vegetables
- Sweet potatoes
- Pasta
- Whole-grain cereals
- Cereal bars
- Whole-grain bread
Not just are starches rich sources of calories, but they also provide energy in the shape of glucose. Glucose stores itself in your body in the form of glycogen. Researchers have researched that glycogen helps to improve energy during exercise and improves performance.
- Protein supplements
Athletes who have a desire to gain weight use these protein supplements for boosting muscle mass along with the combination of resistance training.
Protein calories are available online for purchase. These are considered an inexpensive way of gaining weight and consuming more calories.
- Salmon
Six ounces of salmon have more than 240 calories, and salmon also have rich ingredients of healthy fats that are always a good choice for those people who have a desire for weight gain.
- Dried fruits
Dried fruits are rich in calories and nutrients.
Many people like to prefer dried apples, cherries, and pineapple. Dried fruits can be dried at homes, or you can buy from markets, or these are available in a wide variety online.
- Avocados
Avocados are a rich source of fats and calories, as well as some minerals and vitamins.
- Dark chocolate
Dark chocolate is a food that is high in calories and high in fat. It is also a rich source of antioxidants.
A person who wants to gain weight immediately must choose chocolate that is a rich source of cocoa content of more than 70 percent.
- Cereal bars
Cereal bars have the minerals and vitamin content of cereal.
A person should try to look up bars that have whole nuts, fruits, and grains.
Always avoid those cereal bars that have excessive sugar and glucose.
- Whole-grain cereals
Many kinds of cereal are fortified with minerals and vitamins.
However, some have a lot of sugar ingredients and less complex carbohydrates. These type of whole-grain cereals needs to be avoided.
Instead, select those types of cereals that are rich in nuts and grains.
These are healthy according to the levels of calories and carbohydrates, as well as nutrients like antioxidants and fiber.
- Eggs
Eggs are a good source of healthy fats, protein, and so many other nutrients. Most of these nutrients are present in the yolk.
- Fats and oils
Oils that are derived from avocados and olives contain heart-healthy unsaturated fats and contribute calories. One tablespoon of olive oil is rich in 120 calories that is quite enough.
- Cheese
Cheese is a good source of calcium, calories, and fat. A person who is busy finding weight gain products must select a different number of full-fat cheeses.
- Yoghurt
Full-fat yoghurt also gives us nutrients and protein. But avoid those yoghurts that are flavored only and have lower fat contents because these types of contents are rich in added sugar.
- Pasta
Pasta provides a carbohydrate-rich and calorically dense path to healthy weight gain.
Always avoid bleached pasta types, and select those that are made up with whole grains.
