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August 9, 2022
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10 Best Healthy Foods To Gain Weight Fast

For some people, gaining weight can be just as difficult as losing weight is for others.

However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.

Here are 10 of the best foods to help you gain weight the healthy way.

  1. Homemade protein smoothies
    Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.

Making your own house smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the fllavor and nutrient content.

Here are just a few tasty variations you can try. You can combine each with 2 cups (470 mL) of dairy milk or soy milk if you have lactose intolerance as both have more nutrients and calories than other alternative milk.

Chocolate banana nut shake:

Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.

Vanilla berry shake:

Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, full fat Greek yogurt, and 1 scoop of vanilla whey protein.

Chocolate hazelnut shake:

Combine 15 ounces (444 mL) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 mL) of hazelnut butter, and 1 avocado.

Caramel apple shake: Combine 1 sliced apple, 1 cup (237 mL) of full fat Greek yogurt, 1 scoop of caramel- or vanilla-flavored whey protein, and 1 tablespoon (15 mL) of sugar-free caramel sauce or flavoring.

All of these smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.

  1. Milk
    Milk has been used as a weight gainer for decades

It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals.

For those trying to add more weight, milk is an excellent protein source that provides both casein and whey proteins. Research has shown that it can help you add muscle when combined with weightlifting

Try drinking one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or before and after a workout if you’re training

Milk smoothies are also a delicious way to add milk to your diet. For an easy morning protein boost, try blending up 1 cup of frozen berries, 1 cup of whole milk, 2 teaspoons of honey, and 1 teaspoon of vanilla (about 275 calories).

  1. Rice
    Rice is a convenient, 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

Rice is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving.
This helps you eat more food, especially if you have a poor appetite or get full quickly.

When you’re on the go or in a rush, 2-minute packs of microwavable rice can be easily added to other protein sources and premade meals.

Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual portions, and then combine it with different proteins and healthy fats for varied meals throughout the week.

There are many ways to turn relatively bland rice into a taste extravaganza.

The easiest way to add taste, calories, and a protein boost is to simply stir in some of these ingredients after you have cooked your rice:

Butter and Parmesan cheese
Broccoli and Cheese
Scrambled Eggs
Toasted sesame seeds, peanuts, or cashews.
Another way to boost taste and calories is to top your rice with a sauce like curry, pesto, or alfredo.

You can buy these sauces ready-made if you’re pressed

  1. Nuts And Nut Butters
    Nuts and nut butters are perfect choices if you’re looking to gain weight.

Just one small handful of raw almonds (1/4 cup) contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats

Since nuts are highly calorie-densed just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.

You can add nut butters to a variety of snacks or dishes, such as smoothies, yogurts, and crackers, to turn them into a high calorie snack in no time.

However, make sure you pick 100 percent nut butters with no added sugar or extra oils.

  1. Red Meats
    Red meats are probably one of the best weight building foods available.

For example, 6 ounces (170 grams) of steak contains around 5 grams of leucine.

Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue . It also contains 456 calories and nearly 49 grams of protein.

In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle-building supplement.

Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight.

Both lean and fatty meats are a great source of protein, though fatty meat provides more calories, which can help you gain weight

  1. Potatoes and Starches
    Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.

Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.

Glycogen is the predominant fuel source for most sports and activities .

Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria.

Other ways to add calories to complex carbs include:

Adding sour cream to potatoes
adding grated cheese to quinoa or mashed potatoes
adding healthy fats like olive or avocado oil to roast your vegetables
adding sliced olives as a topping
adding hummus to whole grain bread or crackers
using dairy or soy milk instead of water in your oatmeal or other hot grains

  1. Whole Grain Bread
    Whole grain breads are another good carb source to help you gain weight.10 Best Healthy Foods To Gain Weight Fast

You can make some very simple, high calorie, and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese.

When purchasing bread, aim for natural whole grain and seeded breads.

Sandwiches are one of the easiest, most versatile, and portable meals for helping you put on weight. Their ingredients are limited only by your imagination: meats, cheese, veggies, nut butter spreads, avocado, and more.

  1. Avocados
    Avocados are loaded with healthy fats.

Unlike other whole fruits, avocados are calorie-densed and therefore a great food to help you gain weight.

Just one large avocado provides around 322 calories, 29 grams of fat, and 14 grams of fiber

Avocados are also high in vitamins, minerals, and various beneficial plant compounds.

Try adding avocados to your main meals and other dishes such as omelets or sandwiches.

One of the most popular and easiest ways of enjoying avocado is on avocado toast. Just mash up some avocado and spread it on your toast. It’s that easy!

  1. Whole eggs
    Eggs are one of the healthiest weight building foods on the planet. They provide a great combination of high quality proteins and healthy fats. Each large raw egg has about 74 calories

It’s also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.

As long as you don’t have an intolerance to eggs, there’s no need to limit your egg consumption — you can easily eat three eggs per day if you want.

Eggs are very versatile and can be cooked in a number of ways, including boiling, poaching, frying, baking, and scrambling.

  1. Dark chocolate
    High quality dark chocolate provides a ton of antioxidants and health benefits.

Dark chocolate with at least 70 percent cacao (the seed from which chocolate is made) is said to help regulate stress hormones and blood sugar levels.

It may also help reduce the risk of heart disease, some cancers, inflammation, stress, and type 2 diabetes.

Like other high fat foods, dark chocolate has a very high calorie density, meaning it’s very easy to get many calories from it.

Each 100-gram (3.5-ounce) bar with 60–75 percent cacao solids has around 600 calories and is packed with micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants

There are many ways to enjoy dark chocolate in addition to eating it straight.

Garnish your morning cereal with it, put a few curls on top of a fruit plate, or make some steaming-hot drinking (or sipping) chocolate like the Parisians do.

By Shakirat Alabi

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