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To some people weight gain can feel as difficult as wight loss for others. If you are looking for best foods that can help you gain weight, then you are in the right place . Best foods for weight gain usually contain plants and animal protein, fats and oils, complex carbohydrates and dairy products made with whole milk
If you want to gain some weight , then you need to take in more calories than you burn throughout the day by eating many frequent, smaller meals . There are some foods that can provide extra calories and nutrients to help you in your weight gain journey . We will list out some of these best foods so that you will be properly guided.
WHAT ARE THE FOODS FOR WEIGHT GAIN?
Below are some of the best best foods for weight gain . You can start consuming them as soon as possible
HOMEMADE PROTEIN SMOOTHIES
These can be an effective way to gain weight , They can be highly nutritious . Making smoothies on your own gives you full control over the ingredients . It also help you boost calories. Below are some tasty variations you can try
- Chocolate banana nut shake
- Vanilla berry shake
- Super green shake
HOW TO PREPARE THEM
For chocolate banana nut shake – Combine one banana, one scoop of chocolate whey protein and one tablespoon of peanut or another nut butter
For Vanilla berry shake – Combine one cup of fresh or frozen mixed berries, ice, One cup of high protein , whole milk greek yogurt and one scoop of vanilla whey protein
For super green shake – combine one cup of spinach, one avocado, one banana, one cup of pineapple and one scoop of unflavoured or vanilla whey protein
You can combine each with 2 cups ( 470ML) of dairy milk or soya milk .All of these smoothies provide around 400–600 calories, along with a high amount of protein.
Dairy milk has been used as a weight gainer or muscle builder for years now according to 1 trusted source. It provides a balance of protein , carbs , fats. It is also a good source of calcium , vitamins and minerals . For those trying to build up their muscles, milk is an excellent protein source that can provide them with casein and whey proteins .
You should try drinkng one cup of whole milk as a snack , with a meal or before and after a workout.
Just one cup of cooked white rice provides 204 calories , 44 g of carb and very little fat. This means that rice is a convenient , low cost carb source for weight gain. When you are in a rush, you can add 2 minutes packs of microwavable rice to other protein sources. You can add taste , calories and a protein boost into rice by stirring these ingredients below
- butter and Parmesan cheese
- broccoli and cheese
- scrambled eggs
- toasted sesame seeds, peanuts, or cashews
NUTS AND BUTTER
These can support an eating plan that is focused on weight gain . Nuts and nut butter are delicious, high calorie foods. They’re nutrient-dense, full of fats, and easy to add to many different snacks or recipes. Just one small handful of raw alomond contains 170 calories, 6 grams of protein and 15 grams of fats according to 6Trusted source.
Just two handfuls of nuts per day with a meal can quickly add tons of calories to your body .
Example includes beefs, pork etc – they are probably one of the most effective muscle-building foods available . They are also natural source of dietary creatine which supports overall muscle growth , strength and health .
One 2022 research review found that eating meat, specifically red meat, plays a major role in improving muscle mass when paired with strength training and can prevent muscle loss linked with aging.
The same review also highlights the link between eating large amounts of red meat and colorectal cancer. The authors note the current guidance to eat no more than 50 g of red meat per day.
POTATOES AND COMPLEX CARBOHYDRATES
SALMON AND OILY FISH
They are excellent sources of protein and important fats which includes omega-3 fattt acids. These acids have numerous benefits and makes the body less prone to several diseases like heart disease
You can prepare salmon in a variety of ways: steamed, sautéed, smoked, grilled, baked, or poached. You could also try smoked salmon or even eat raw salmon in sushi and sashimi. Fresh or frozen salmon often has a slightly higher price tag, but canned salmon is a quick and inexpensive option.
Taking a protein supplements is a common strategy for bodybuilders who desire to gaon weight and build muscle. The types of protein supplements available includes- Whey, soy, egg, pea etc.
Whey protein supplements and mass gainers can be effective strategies to gain weight especially when combined with strength training.
A 2022 review of 74 research studies done in otherwise healthy people found that protein supplementation at or above 1.6 grams of protein per kg of body weight per day improved lean body mass and lower body strength when combined with resistance exercise (15Trusted Source)
Other foods for weight gain includes the following below
- Dried fruit
- whole grain bread
- Dark chocolate
- Whole eggs
- Fats and oil
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