10 Healthy Foods That Can Help You To Gain Weight

Keep in mind that it’s virtually impossible to gain weight after one large meal. If you get on the scale and see your number go up, it’s simply because your blood volume level has increased due to the large quantity of food that you’ve eaten

Choose high-calorie, protein-dense foods.

Meats, cheeses, and nutritious whole-grain, complex carbohydrates are excellent choices. While simply eating a lot of nearly anything will make you gain weight, care must be taken to also answer the nutritional deficiencies that are part of being underweight.

Here are some healthy ways to gain weight when you’re underweight:

Eat more frequently. When you’re underweight, you may feel full faster. …
Choose nutrient-rich foods. …
Try smoothies and shakes. …
Watch when you drink. …
Make every bite count. …
Top it off. …
Have an occasional treat. …
Exercise.

1: Milk

It’s packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D. Plus, it’s an excellent source of protein. Drinking milk and dairy products may prevent osteoporosis and bone fractures and even help you maintain a healthy weight

the best time to consume milk for adults is before bedtime. As for kids, Ayurveda recommends an early morning dose of milk. Drinking milk at night promotes ‘Ojas’. Ojas is referred to as a state in Ayurveda when you achieve proper digestion.

Milk is a great source of calories, protein, and beneficial nutrients that may help you safely gain weight and build muscle. To increase your intake, try drinking it with meals or adding it to smoothies, soups, eggs, or hot cereals. Still, people with lactose intolerance or milk allergy should avoid it

2: Rice

Rice is a rich source of carbohydrates, the body’s main fuel source. Carbohydrates can keep you energized and satisfied, and are important for fueling exercise. Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins

All rice consists primarily of carbs, with small amounts of protein and practically no fat . However, brown rice is a whole grain. That means it contains all parts of the grain — including the fibrous bran, the nutritious germ, and the carb-rich endosperm

As per studies, lunch time is the best time to have rice. This is due to two factors. Firstly, during daytime, our metabolism is faster and our body will digest all heavy healthy foods

Rice is a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals which contain proteins and vegetables. A serving size is about 1/3 cup of cooked rice, but you can increase the quantity if you feel to. Also, choose brown rice instead of white rice.

3: Dried fruits

People with diets rich in plant phenols have lower rates of heart disease, diabetes, several kinds of cancer, and possibly degenerative brain diseases. So, by all means keep eating dried fruits: they are full of healthy nutrients. But avoid the added sugars, and keep track of calories

Dried fruits, such as dates, prunes, apricots, figs, sultanas, currants, and raisins, contain more calories than their fresh counterparts, making them great options for healthy weight gain

Health experts recommend eating dry fruits like apricots, walnuts and pistachios to stay healthy

4: Homemade protein smoothies

protein shakes may help you achieve your fitness goals, whether you want to lose fat or gain muscle. Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss

It is safe to drink protein shakes every day, but be sure to obtain the majority of your protein and other foods from whole food sources. Without whole food sources, you’ll be missing out on other valuable nutrients that are vital for health and supporting your workout performance and recovery

Healthy Protein Shakes for Weight Gain

Chocolate peanut butter shake with Greek yogurt. …
Triple berry smoothie with egg whites. …
Green smoothie with Greek yogurt. …
Coffee protein smoothie with whey protein. …
Apple cinnamon hemp heart protein smoothie. …
Strawberry banana smoothie with kefir

Adding protein shakes to your daily diet can help you gain weight very easily and efficiently. The added calories, proteins and nutrients will help you to grow muscle and put on weight

5: Red meat

A healthy balanced diet can include protein from meat, as well as from fish and eggs or non-animal sources such as beans and pulses. Meats such as chicken, pork, lamb and beef are all rich in protein. Red meat provides us with iron, zinc and B vitamins

Red meat is a rich source of protein that helps to build your muscles and increase your weight. It contains leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain

Red meat provides quality protein, curbing hunger and supporting muscle growth. It also contains conjugated linoleic acid, which takes a bite out of your belly fat .

6: Fatty and oily fish

Fish is an important food item on our list of food to gain weight fast. Seafood, like Salmon, is rich in omega fatty acids that contribute towards brain functioning. Six ounces of salmon will contain about 240 calories, making it a good choice for those looking to gain weight.

Salmon Fish: It is enriched with many healthy fat and proteins. Salmon and oily fish also have omega-3 fatty acids, making them one of the best weight-gaining foods

7: Potatoes and starch

potatoes don’t contain as much starch as flours, baked goods or cereals, but they do contain more starch than other vegetables. For instance, a medium-sized baked potato (138 grams) contains 24.8 grams of starch, or 18% by weight.

They’re rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system

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

Some studies show that eating potatoes and processed potato products may lead to weight gain. However, when consumed in moderation, it’s unlikely that potatoes themselves significantly contribute to weight gain.

8: Whole grain bread

whole grain bread can include other whole grains, such as whole barley, brown rice, whole grain oats, and rolled oats, among others (all of which are rich in fiber, vitamins, and minerals). Whole wheat is only one type of whole grain bread, albeit the most popular.

Grains are naturally high in fiber, helping you feel full and satisfied — which makes it easier to maintain a healthy body weight. Whole grains are also linked to a lower risk of heart disease, diabetes, certain cancers and other health problems

Whole grain bread is the healthiest pick for weight. It provides you with the nutrition of several whole grains like oats, barley, corn and others. Whole grain means whole kernel -the bran, germ and endosperm, which makes them highly nutritious.

9: Avocados

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals

Unlike other whole fruits, avocados are fairly calorie-dense 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

10: Whole eggs

Eggs are loaded with nutrients

Eggs are a particularly nutrient-rich food. They are a great source of high quality protein, as well as several important vitamins and minerals. One large whole egg contains : Calories: 72.

Eggs are a nutritious protein source and a staple in many people’s diets. Though they’re high in cholesterol, they also have many health-promoting qualities. For healthy adults, eating 1–2 eggs a day appears safe, as long as they’re consumed as part of an overall nutritious diet.

Eggs are great to eat to gain healthy weight. Not only are they packed with protein, vitamins, and minerals but they also give you the energy you need to get through the day. They’re versatile, too, so you can make them however you like—scramble, fry, poach, or even make a delicious omelette

You can easily eat around three eggs per day to bulk up

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