The struggle to maintain a healthy weight is real. While many people fight obesity and try to shed extra pounds, weight loss is not always a good thing. Some people strive to gain some mass to achieve optimum health. If you have a healthy weight, consider yourself lucky. The weight keeps fluctuating with your diet, routine, and overall health condition. Certain diseases, psychological stress, and rigid routines can make you weigh less on the scale. If you’ve experienced unhealthy weight loss due to a recent life event or sickness or want to maintain a healthy weight, diet modifications can help. Relying on junk food for weight gain isn’t healthy. It is essential to include healthy food for weight gain to avoid other health issues. Do you want to know the top 10 healthy food items that help you gain weight quickly? Here they are:
Milk
Milk is an excellent calcium source and has a good balance of proteins, carbs, and fats. It has been used to gain muscle weight for decades. Research shows that drinking milk can help you build muscles when combined with weightlifting. You can enjoy it with berries, make a smoothie, or add chocolate to make a delicious chocolate milkshake.
Protein smoothies
Protein smoothies are a quick way to gain weight. They are nutritious and famous among bodybuilders and athletes for gaining muscle mass. You can use protein supplements or prepare homemade protein smoothies. Toss in your favorite protein source into a cup of dairy or soy milk and prepare a protein shake at home to avoid sugar-loaded commercial versions.
Nuts and butter
Nuts are super healthy and calorie-dense. Around two handfuls a day gives you an enormous calorie surplus. Since they are rich in protein, fiber, and essential fats, they make a great snack or ingredient for your dishes if you’re trying to gain weight.
Red meat
Red meat is an excellent source of animal protein and builds the bulk of your muscle. It is popular among fitness enthusiasts to gain healthy weight because it contains leucine and dietary creatine, stimulating protein synthesis. However, make sure to use lean meat instead of fatty steaks.
Rice
If you want to gain weight while going easy on your pocket, having rice is an ideal option. Eating rice is a budget-friendly yet effective way to gain weight quickly. Rice is full of energy and carbs. A hundred grams of rice provide you with almost 140 calories and keeps your stomach full.
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Avocados
Make guacamole your best friend if you’re trying to gain some weight. Avocados are the most loved food due to their nutritional value and unique taste. They are full of monosaturated fatty acids, potassium, vitamin K, and fiber, with almost 200 calories in each. Just slice up an avocado in your breakfast, make a sandwich, or enjoy guacamole with tortilla chips for weight gain.
Whole-grain cereal bars
Whole-grain cereal bars are excellent and quick sources of carbs and calories that help you gain weight. They make an ideal snack during a busy day or after your workout. You can also prepare these cereal bars at home by using your favorite nuts and dry fruits.
Bananas
Bananas are not only delicious but also possess significant health benefits. They are loaded with dietary fiber, protein, potassium, vitamins, and healthy fats. People struggling with low weight can benefit from eating bananas since one large banana provides almost 121 calories. Eat them with your cereals, sundaes, or blend them up in a smoothie.
Potatoes and starches
Starchy foods like potatoes, corn, squash, quinoa, and oats are cost-effective foods that help you gain weight fast. They add carbs and calories to your diet and increase the glycogen stores in your muscles. Resistant starches are also beneficial for your gut and nourish healthy bacteria.
Dry fruits
Besides being calorie-rich, dried fruits are full of antioxidants and micronutrients. They usually have high sugar content making them great for weight gain. You can combine them with cereals, add them in shakes, or eat them alone. In any case, you’ll enjoy the taste and witness weight gain.
Until Next Time,
Team Doctor ASKY!