Gaining weight can be equally difficult for people as losing weight is. Being underweight or weighing too little is harmful to our health as is associated with many risks like delay in development, malnutrition, infertility, weakened immune system, and osteoporosis. Gaining weight can be a struggle but with a proper diet and including the following food items,it may make the job easier.
1 Rice
Rice is a source of carbohydrates which is easy to consume and digest. You get a high amount of calories with a single serving. If you tend to feel full quickly or have a poor appetite, then rice will help you to eat more food. Consuming large amounts isn’t considered wise because of their arsenic content which can cause toxicity.
2 Healthy Fats and Oils
Healthy fats and Oils are calorie dense foods. Adding 15 ml to salads, sauces, and while cooking can add 135 calories. Healthy oils include coconut oil, extra virgin olive oil, and avocado oil.
3 Cheese
Everybody love cheese. Many include it in their food items in some form or the other. It is high in calories and a good source of protein. Add it to the meals to boost your diet with flavours and calories.
4. Cereal Bars
Many healthy cereal bars are available in the market which can be a great snack while you are on your way. It proves to be a good choice before or after a training session because they contain fast and slow digesting carbohydrates. Try to have bars containing ingredients like nuts, dry fruits, seeds, and whole grains.
5 Avocados
Avocados are rich in healthy fats and help you gain weight. They are calorie dense and loaded with nutrients like minerals, vitamins, and other plant compounds which are beneficial for the body.
6 Potatoes
Potatoes are a cost-effective way to add those extra calories in your diet. They also increase muscle glycogen stored in our body. This glycogen is essential for sports and activities. Potatoes also provide fiber and starch which nourishes gut bacteria.
7 Nuts
Nuts are a perfect choice if you want to gain weight. Just having two handfuls with a meal can add a lot of calories in your body. You can add the butter in smoothies, yogurts, or spread it over a sandwich.
8 Salmon
Salmon and other fishes are rich in protein and other healthy fats. They provide Omega 3 fatty acids which are beneficial for the health and fights many diseases. Just 170 grams of fish fillet provides 350 calories which help to gain weight quickly.
9 Whole Grain Bread
Whole Grain Bread is rich in carbohydrates which help to gain weight. You can even make an egg or cheese sandwich using this bread. This will make the dish rich in protein and will add a lot of calories to your body.
10 Healthy Cereals
Healthy Cereals are a good source of calories and carbohydrates. You should avoid processed cereals which are added with artificial sugars because they are harmful. Another form like oatmeal is a good source of carbohydrates and should be included in your breakfast. They provide beneficial nutrients like fiber and healthy antioxidants. Healthy Cereals include Oats, Bran, Granola, and Multigrain.
11 Dried Fruits
Dried fruits have high calories and provide antioxidants and other micronutrients. They have high sugar content and are not suitable for those who are looking to lose weight. As they taste great and are easy to eat, it is a source to gain those extra kilograms. They contain lots of fiber, minerals, and vitamins.
12 Dark Chocolate
Dark chocolate is tasty and also provides many health benefits. Dark Chocolates having more than 70% cocoa content is useful. It has a high density of calorie which implies that you get a lot of calories when you have one bar. It has many health-promoting compounds like fiber, antioxidants, and magnesium.
13 Whole Eggs
Whole Eggs are also known as muscle building food. They provide a high quantity of proteins and healthy fats. You shouldn’t get choosy between egg yolks and egg whites. All of the nutrients from the eggs are present in its yolk. You can easily have three eggs in the entire day as per your consumption. Many athletes and bodybuilders eat more than half a dozen eggs daily.
14 Red Meats
Red Meats are the best muscle building foods available. They stimulate muscle protein synthesis and build new muscle tissue. They are a natural source of dietary creatine which is the best muscle building supplement. Both lean and fatty muscles are good for health but fatty meats provide high calories which help you gain weight.
15 Milk
Since earlier times, milk has been considered as a proven weight gainer. It is a good source of many nutrients like calcium, proteins, carbohydrates, fats, vitamins, and minerals. When you combine it with weight lighting, it helps to add more muscles.
16 Banana
Banana is the healthiest fruit you can have which has many nutrients like carbohydrates, potassium, phosphorous, fiber, Omega 6 fatty acids, Vitamin A and C, dietary fibers, and protein. Having two bananas every day improves your overall health and helps you to gain weight.
17 Beans
Beans are rich in protein which builds muscles. They provide many nutrients like vitamins, Omega 3 fatty acids, and minerals. Beans like kidney beans, lentils, soybeans, chickpea, and moong beans are good for health.
18. Protein Smoothies
Protein Smoothies made at home are nutritious and healthy which add extra kilos to your weight. Homemade smoothies enable you to add your ingredients which are full of nutrition. Commercial smoothies lack nutrients and are full of sugar so you should avoid having them.
19. Fruit Juice
Fruit Juice is loaded with many nutrients like minerals, natural, and vitamins. You gain weight in a healthy way by drinking juice of pomegranate, mango, peach, and many more fruits.
20 Ice Cream
Yes, you read that right. Ice creams also help you to gain weight as they are full of fat, potassium, carbohydrates, calcium, phosphorous, and Vitamin A. When you consume it regularly, it leads to rapid weight gain, but you should have it in limited amounts.
