9 Healthy Foods for Weight Gain
Most people want to lose weight. In the same vein, a good number of people are ready to hop on the weight gain train. Are you one of such people? I’ve got you covered. Explore with the meals listed in this piece, and yeah, thank me later.
Milk
Milk contains a healthy balance of fats, carbs, and proteins. It also contains a lot of vitamins and minerals, such as calcium. Milk is a wonderful choice for folks who want to gain muscle because of its high protein content.
According to a study, drinking skimmed milk after a weight training workout helped grow muscle more effectively than a soy-based product. Similar research into women who did resistance training found that those who drank milk afterward had better results. Milk can be consumed throughout the day by anyone seeking to gain weight.
Nuts and Nut Butter
Eating nuts regularly can assist a person in gaining weight in a healthy manner. Nuts are a terrific snack and may be incorporated into a variety of dishes, including salads. The healthiest nuts are raw or dry-roasted nuts.
Nut butter with no added sugar or hydrogenated oils can also be beneficial. The nuts themselves should be the only ingredient in these kinds of butter.
Whole Grain Cereals
Many grains are vitamins and mineral enriched. Some, on the other hand, are high in sugar and low in complex carbs. These should be avoided at all costs.
Choose cereals that contain whole grains and nuts instead. These provide a balanced carbohydrate and calorie content, as well as nutrients like fiber and antioxidants.
Red Meat
Red meat consumption has been shown to aid muscle growth and weight gain. Steak is high in leucine and creatine, two nutrients that help build muscle development. Steak and other red meats are high in protein and fat, both of which contribute to weight gain.
While it is recommended that one consumes as little red meat as possible, slimmer cuts of red meat are better for the heart than fattier ones. Adding lean red meat to the diets of 100 women aged 60–90 helped them gain weight and enhance strength by 18% while doing resistance exercise, according to research.
Pasta
Pasta is another calorie-dense carbohydrate that works well as a base for a variety of dishes. All you have to do is add the sauce and you’re set to go.
Cooked spaghetti provides about 400 calories in two cups. A cup of bolognese sauce has 160 calories in it. Add another 45 calories by sprinkling two tablespoons of parmesan cheese on top, and you’ll have consumed at least 600 calories in one meal.
Dried Fruits
A handful or two of dried fruit will give you a rapid calorie boost. Because they have less volume than fresh versions, you may eat more in one sitting without feeling stuffed.
One cup of raisins, for example, contains roughly 400 calories compared to about 60 calories in a full cup of fresh grapes. The most common dried fruit is raisins, but other options include dried berries, apricots, apples, cranberries, and even tropical fruits.
Protein Bars
Protein bars can help you improve your calorie and protein intake. Protein is particularly important since your body requires it to build lean muscle.
High-calorie protein bars are frequently seen in drugstores with a fitness supplement section. While some people prefer protein shakes to protein bars, the former tends to help you feel satisfied faster due to its high whey content.
Don’t make the mistake of substituting protein bars for meals. If you do, you will not consume enough calories. Instead, keep them in your purse, desk, or laptop bag so that you always have something to eat in the middle of the day.
Avocados
Avocados are high in monounsaturated fatty acids. They’re also high in vitamin K, potassium, and fiber. With over 200 calories per avocado, it’s a good way to add calories without sacrificing nutrition. Avocado slices can be added to sandwiches or guacamole can be made to serve with baked tortilla chips. Guacamole can also be added to soft shell tacos or burritos.
You could also try incorporating avocado into one of your favorite smoothie recipes. The mild flavor pairs well with berries and chocolate.
Bagels
Bread and cereals, in general, are high in complex carbs like starches and fiber, which give your body energy. These are the carbs that are broken down a little slower than simple carbs (like sugar).
Bagels are calorie-dense, to begin with. One small bagel has about 180 calories, but one slice of white bread has about 70 calories. The calories in extra-large coffee shop bagels can easily exceed 300.