For many, if losing weight is a difficult task — so is the process to gain weight. Nevertheless, many people concentrate on losing weight, a large section still looks for Best Foods To Gain Weight. Underlying reasons could be anything such as underweight or to gain extra muscles or even to look a little healthier.
It is simple to gain extra pounds by consuming foods that make you gain weight. But, it is also equally important to do it in a healthy way. It takes time and effort. A simple junk or an ice cream or even cheesy foods help one to increase weight.
How To Get Started
Gaining weight is very simple. All you need to do is to consume more calories than you burn. In case you have a high metabolism, or you work out vigorously, you may land up in a calorie deficit if you don’t have the required amount of intake.
In case you don’t have an idea of how much calories you burn for a day, you can use the ones available online to keep track. Make sure you have a diet plan, that exceeds your usual value. Try increasing your calorie intake with 500 calories per day. You can do this with the help of energy-dense foods and snacks that contain a good amount of calories.
To keep the plan effective, eat a small number of frequent meals throughout the day by using toppings, cheese, nuts, yogurts, etc.
Here, we have given the weight gain foods list, which helps you gain weight effectively and healthy.
If you are looking to gain weight, the number in your list of Best Foods To Gain Weight should include Milk. There is nothing so effective as consuming milk regularly to gain your extra pounds. This technique has been used for decades as milk has the perfect balanced combination of protein, carbs, and fat. Also, it is a rich source of calcium minerals and other vitamins. Milk is a great way to add protein(an important component for weight gain). Try to consume a glass or two every day to get the requisite weight gain.
As proteins are a good source for gaining weight, try including it regularly in your intake. You can bunk on any one of the protein foods given below.
- Greek Yogurt
While the mentioned are a few foods rich in protein, you can always consider taking a high-fat rich protein milkshake that helps you gain weight easily and effectively. Try consuming protein shakes after a workout, which is not only easy but also effective in building muscles. Go for a homemade protein milkshake or a smoothie to avoid the extra dosage of sugar available in the ready drinks.
Being our staple food, rice is one of the Best Foods To Gain Weight as it is both convenient and contains carbs that help build muscles. Also, many people find it easy to incorporate rice into their meals with a mix of lentils (protein) and some vegetables. As a calorie-dense food, rice helps you eat more food, even if you have a low appetite. Rice is always easy to consume and digest. We suggest you take it with a perfect balance of protein and fat to gain the desired results.
4. Whole Grain Bread
Whole grain bread is one of the must-eat in your weight gain foods list, as it comes with a good amount of carb — helping you gain weight easily. Try this bread with an addition of cottage cheese or eggs or any food that has a good amount of protein to make it a well-balanced meal. Go for whole grain or seeded bread that is effective for your weight gain purpose.
Coming with a great combination of high-quality protein and healthy fat, eggs are one of the economical and easily available foods that make you gain weight. Make sure you consume it as a whole egg as most of the nutrients in an egg are found in the yolk. There is no restriction for consuming the number of eggs per day, as long as you don’t have an intolerance to it. Athletes and bodybuilders eat up to six eggs per day.
6. Protein Supplements
Having discussed the importance of protein as one of the Best Foods To Gain Weight, there are many protein supplements that are available online. It is one of the most common strategies that is used amongst athletes and bodybuilders to gain extra weight. Protein comes with all the essential amino acids needed to promote muscle growth. Try taking these supplements either during the morning or after a workout to expect effective results.
7. Red Meat
As one of the best available foods for weight gain, red meat comes with an amino acid named Leucine that is important to stimulate the muscle protein and add new muscle tissue. Lean and fatty meats are a great source of protein providing more calories, with which you can gain weight effectively.
8. Dried Fruits
Dried fruits are rich in calories and nutrients. As one of the easiest available and the Best Foods To Gain Weight, consume a cup of dried fruits every day as it is a high-calorie snack. They come with a variety of options and help gain weight easily owing to its convenience to eat and it’s taste. Dried fruits contain a lot of fiber which gives you adequate nutrients.
You can mix these dried fruits to your protein shakes or consume them with yogurt to get the perfect blend of proteins, fats, and other nutrients.
9. Healthy Cereals
Healthy cereals are an excellent source of calories, carbs, and nutrients. Try to avoid highly processed or cereals that contain high sugar. Instead, opt for food such as oatmeal which is a great source of carb. Make sure that the data you consume has a combination of fiber and healthy antioxidants to make it a complete source of food. Don’t forget to read the label to refrain from buying cereals with added sugar or refined grains.
10. Full Fat Yogurt
Full fat yogurt is one of the Best Foods To Gain Weight, as it is both healthy and convenient. It comes with a perfect mix of protein, carb, and fat. You can check out for many recipes based on yogurt, to use it as the perfect food for weight gain. Try experimenting with combinations such as yogurt with fruits or yogurt and dried nuts to make it a smoothie. If you don’t like anything to be added to it, just consume the way it is, as yogurt on its own is a great food to intake.
As an ideal food for any number of intakes, pasta is one of the best dense calorie intake foods. It comes with a good source of carb. You can try cooking the pasta with red meat or just add the required sauce to get the tangy pasta ready.
12. Healthy Oil
Adding extra fat to your food gives that extra amount of calories required for a weight gain. However, ensure the kind of oils and fats that are good for you. Olive oil contains rich and healthy fat content that can be used in foods such as pasta, bread, or vegetables. On the other hand, Canola oil comes as an all-purpose cooking oil which has a great source of omega 3. Walnut and Grape Seed oils can be used for salad dressing.
Packed with vitamins and antioxidants, olive is a good addition to a healthy diet. They are used to make one of the healthiest and trusted oils for cooking and adding to salads and other foods. Try to include olive as a part of your daily cooking, to make that difference.
It is one of the good protein foods that help in easy weight since it contains all nine essential amino acids. This is a soybean by a product that is a high source of iron, calcium, and other minerals.
Few Other Techniques For Weight Gain
1. Avoid taking water before consuming food. This reduces the craving and minutes the intake of food.
2. Eat more often and watch out on what to eat. Chocolates and desserts before bed also help.
3. Weight gain shakes are full of carbs protein and fat which easily build weight.
4. Eat on a bigger plate with little more food than the normal quantity.
5. Adding cream to coffee or grabbing a slice of cheese is one of the simplest methods to gain weight.
6. Getting proper sleep is very much important for the growth of muscles.
7. Quit smoking as smokers tend to lose much weight.
With much more Best Foods To Gain Weight available, the secret to gain weight lies in eating consistently and increasing your calorie intake. Try to include work out as a part of your routine so that the extra calories you intake takes the form of body muscle and doesn’t get added as fat.
When it comes to gaining weight, you have to take it slow and wait patiently. The results won’t appear overnight. So stay calm and surprise everyone with the magic numbers on the weight scale.