In this world that is obsessed with skinny figures, it is rare to come across people who want to put on weight. But of course there are some who are really skinny and would like to add some more weight so that they too can have a voluptuous body.However, simply adding certain foods to your diet can be very effective to weight gain.
Calories are the basic unit of energy found in all foods and are necessary to maintain the body’s vital functions or basal metabolic rate. The amount of calories a person needs depends on factors like their age, gender, and lean muscle mass.
Eating too few calories for a prolonged period of time causes a person to become underweight (per the BMI) leading to muscle atrophy, weakened immunity, and eventually, organ failure. Conversely, eating too many calories causes a person to become overweight and obese, increasing their chances of heart disease, type II diabetes, and cancer.
Here are 10 healthy foods that when eaten right can help you gain healthy weight…
Most of us lack the time to prepare a big breakfast before running off to school, job or practice. Cereal is a popular choice because it’s quick and easy. But like many other foods not all cereal is good for you. Eating cereal can be a great way to gain weight and consume more fiber. However, stick to healthier forms such as oatmeal.
2.Real Nut Butters
Natural peanut butter is packed with protein and fats, making it a great choice for people trying to gain weight the healthy way. One tablespoon contains around 100 calories and has 4 grams of protein. Real peanut butter is also high in folate, magnesium, vitamin E, and vitamin B3.
Peanut butter is probably the easiest muscle building food on this list to make. Don’t try spoonful peanut butter! Mix with other healthy food. Luckily, peanut butter combines nicely with banana, bread, apples, oatmeal, crackers, raisins, and even pasta. These combinations will balance your sports diet.
3. Lean Red Meat
Red Meat is great because it is high in protein and has something chicken and fish can’t offer you, creatine. Eating red meat will help you to naturally maintain your optimal creatine levels. Red meat unfortunately tends to be higher in cholesterol and fat than some of the other muscle building foods but also should not be completely neglected.
If you are having trouble gaining weight, try switching to red meat. Red meat is higher in calories which might be just what you need to start putting on the extra muscle.
You can eat healthy and pack on pounds at the same time by eating whole wheat bread instead of the overly processed white bread. One slice of the brown variant contains 69 calories. Make no mistake; it is healthier, since it’s more natural than its processed counterpart. Even healthy nutrients can make you bulk up.
Cheese is one of North America’s favorite foods. And for good reason, you can add cheese into almost any dish. It has all the nutritional benefits of milk products, but most cheeses are too high in fat, making it a good product to have if you are trying to gain weight.
Cheese is a great source of both casein and whey protein. Whey protein is great for your muscles and has higher biological value than any food on this list. Because casein protein is a slower digesting protein; cottage cheese is great before bed. Having cottage cheese before bed will help your body build muscle while staying in an anabolic stage overnight.
6.Chocolate Nut Spread
Chocolate nut spreads, like Nutella pack contain 541 calories in mere 100 g. If you are desperate to gain weight you can do so while enjoying the chocolaty goodness and the high calories of this spread every single day until you reach your desired weight.
Brown rice is an excellent source of complex carbs. You can serve brown rice alongside chicken breast, asparagus and some beans to make a perfect post workout meal. You can even get the powdered form of brown rice and stir them into your post workout shake to make it a more powerful solution. Carbohydrates are essential in building and repairing your muscles, hence be sure to include adequate amounts in your diet, especially after you workout.
If you like Mexican food, then it’s a good idea to include guacamole in your daily diet for weight gain. You will be surprised to know that you can put on a few pounds in just one week of consuming guacamole. If you eat 261 g of guacamole, you will be consuming 360 calories. Besides helping you gain weight, the avocado in your guacamole will help to make your skin and hair soft. So, you get added perks for munching on this delicious Mexican dish.
You can buy granola pre-made, but it’s easy to make at home too! Enjoy granola topped with thick yogurt, fruit, and a drizzle of honey. This breakfast will be high in protein from the yogurt, filled with fiber from the oatmeal, and sugar from the fruit.
9.Whole Fat Milk
Dietitians say that one simple substitution you can make when trying to gain weight is swapping your skim milk for whole milk. Whole milk is high in vitamin D and A. Add whole milk where ever you would use skim, such as in oatmeal, cereal, sauces, or just as a glass of milk. If you enjoy milk in your coffee, you can also use cream here.
Milk’s mix of simple sugars makes it great in the morning, after a workout, and a late night snack. It will give your body a little extra burst of energy when you are running low. Milk makes the perfect natural post workout drink, second to that of a whey protein shake.
Dark chocolate is a nutrient and antioxidant packed food that is well worth the calories and best eaten in moderation. Different types of chocolate have different ratios, of course, but if you have a sweet tooth and you want to put on some extra weight, why not try them all?
Most people recommend getting dark chocolate with a cocoa content of 70% or more. Like other high-fat foods, dark chocolate has a very high calorie density. This means it’s very easy to obtain many calories from it. Just because it’s dark doesn’t mean you can eat more of it. Snap off a one-inch square to enjoy each night after dinner. Too much [dark chocolate] may constipate you or leave you wired before bedtime.
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