So much nutrition and diet advice is targeted at weight loss, but if you are too slim you can lose weight gain. Rather than attempting to gorge yourself with lots of sweet, rich, or fatty foods, select high-calorie foods that provide strength and build muscle mass without all the unhealthy fats that can damage you. Don’t worry, we make the list of foods weight gain to ensure you gain your weight safely.
Milk has been used for decades as a weight gainer or body builder.
It is a good source of calcium, as well as other vitamins and minerals, providing a good balance of proteins, carbs and fats.
Milk is an ideal source of protein, containing both casein and whey proteins, for those trying to add more muscle. Studies has even shown that when paired with weight-lifting, it can help you gain muscle.
In fact, studies have found that the combination of milk, or whey, and casein can lead to greater mass gain than other proteins.
Try to drink as a snack with one or two glasses, with a meal, or before and after a workout when you’re practicing.
- Protein shakes
Protein shakes can easily and effectively help a person gain weight. A shake is most effective in helping muscle develop if it gets drunk immediately after a workout.
It is important to note, however, that premade shakes also contain extra sugar and other ingredients to avoid. Carefully check the labels.
- Nuts and Nut Butters
If you are trying to gain weight, nuts and nut butters are a perfect choice.
Just one handful of almonds contains more than 7 grams of protein and 18 grams of healthy fat.
Only two handfuls per day with a meal or as a snack will quickly add hundreds of calories because they’re very calorie-dense.
You can also add nut butters to a variety of foods or drinks, such as smoothies, yogurts and much more.
Choose 100 percent nut butter with no added sugar or extra oils, however.
A cup of rice contains approximately 200 calories, and is also a good source of carbohydrates, which leads to weight gain. Most people find it easy to turn rice into protein- and vegetable-rich meals.
- Red Meats
Red meats are undoubtedly one of the best foods available for muscle building.
Steak for example contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the main amino acid which your body needs to promote the synthesis of muscle protein and add new muscle tissue.
Furthermore, red meats are one of the best natural dietary creatine sources which is possibly the best muscle-building supplement in the world.
Try choosing fatty cuttings that provide more calories than leaner meats, allowing you to get extra calories and add weight.
For one research, 100 elderly women added 6 ounces (170 grams) of red meat to their diets, and had six weeks of resistance training.
The women increased weight, had an increase in strength of 18 per cent, and an improvement in the significant muscle-building hormone IGF-1.
Both lean and fatty meats are a great source of protein, though more calories are given by fatty meat, which may help you gain weight.
- Protein supplements
Athletes who are looking to gain weight often use protein supplements in combination with resistance training to improve muscle mass.
Create your own granola with any dry whole grain cereal, nuts, seeds and dried fruit mix. Place the granola in an airtight container for breakfast. Pack some granola into small containers of plastic which you can take with you on a busy day. Attach dark chocolate chunks or peanut butter chips for more flavour and calories.
You will regularly nibble and get your calories throughout the day by getting granola always on hand, rather than indulging in big meals.
- Salmon and Oily Fish
Salmon and oily fish, like red meat, are great sources of protein, and essential healthy fats.
Of all the nutrients that salmon and oily fish contain, among the most important and well-known are omega-3 fatty acids.
We deliver various health and disease-fighting benefits Just one 6-ounce (170-gram) salmon fillet offers about 350 calories and 4 grams of omega-3 fats. The same serving contains 34 grams of high-quality protein that will help you build muscle or weight gain.
- Whole-Grain Bread
Whole-grain breads are also a good source of carb to help you gain weight.
By pairing bread with protein sources such as eggs, meat and cheese you can make some very fast, high-calorie, and well-balanced meals.
Eggs are a good protein source, healthy fat, and other nutrients. The bulk of nutrients are in yolk.
Avocados are rich in fatty acids which are monounsaturated. And they’re having vitamin K, potassium and fiber. One avocado has more than 200 calories and adding extra calories without losing nutrition is a good way to do so. Attach slices of avocado to your tacos, or use fried tortilla chips to make guacamole. Soft shell tacos or burritos can also be added with guacamole.
Since decades, cheese has been a staple food. It’s high in calories and fats, just like dark chocolate. If you eat it in larger quantities, it’s a very good protein source too. Since cheese is incredibly delicious, it can be mixed into most recipes and add several hundred extra calories easily.
- Healthy Oils
It’s an easy way to add extra fat to your food, but you want to be careful to choose the fats and oils that are safe for you.
Olive oil is rich in healthy monounsaturated fats, and can contribute to pasta, bread or vegetables calories and flavor. Canola oil is a great source of omega-3 and monounsaturated fats, making it a good cooking oil for all purposes. Walnut and grape seed oils are flavored lighter and suitable for salad dressing.
- Chicken Thigh
If you’re looking for a high-calorie weight gain food, instead of the breast, try chicken thighs. The chicken thighs are filled with protein, minerals, and vitamins.
Consume leafy greens, along with your chicken thigh meal and a variety of whole grains (quinoa or rice). Do not go crazy as the chicken thighs contain a high saturated fat portion.
- Dark Chocolate
Dark chocolate is a bittersweet, high calorie treat. It is a rich antioxidant source, and a strong antidepressant.
You should add dark chocolate, homemade protein shakes, peanut butter sandwiches, a glass of milk or biscuit sandwiches to your smoothies. Stay imaginative and use this most delicious soul food to earn some extra pounds.
(source : healthline.com, medicalnewstoday.com, verywellfit.com, and stylecraze.com)