If you are underweight, there are several health issues that you may have to cope with. Some body types known as ectomorphs find it incredibly hard to gain weight as they have a high metabolic rate. This requires them to consume large amounts of calories each day in order to reach their weight gain goals. For those who are trying to gain weight, too, a balanced diet with healthy foods for weight gain is very important.
Top 10 Foods for Weight Gain You can Rely On
Here is a list of foods that gain weight quickly and in a healthy way:
1. Eggs
Out of all weight gain foods, eggs are the most easily available. On an average, each egg contains 5g of fat, 70 calories and 6g of protein. They are very low in carbohydrates which makes them ideal for healthy foods to gain weight. These nutrients in eggs act as building blocks for the muscles. The fats also give you energy to sustain your workout for weight gain.
2. Peanut Butter
Peanut butter is among the healthiest high protein foods for weight gain. With every tablespoon containing 94 calories, this is one of the best foods that gain weight. It is also rich in healthy fats which makes it a great addition to your diet. Using natural peanut butter is highly recommended as it contains fewer preservatives and additives. Natural peanut butter is identified by a layer of oil that floats on the surface.
3. Fatty Cuts of Meat
Fattier meat cuts are the best nutritious foods when you are trying to gain weight. These are healthy foods as they are high in proteins. They also help improve the production of testosterone in men and reduce the storage of fat in the tissues. Chicken thighs, bacon, and pork are examples of fatty cuts of meat. You can also opt for organic meats so that you do not have to worry about any unwanted chemical additives.
4. Beans
For a balanced diet, beans are the perfect addition. They are considered among the best foods to gain weight as they contain almost all nutrients needed by the body. With just one cup, you can get up to 225 calories and 15g of protein. This is ideal for weight gain as you need to load up on the calories consumed on a daily basis. You also get canned beans that are among the easiest foods to prepare when you are trying to maintain a high quality diet.
5. High Starch Vegetables
Vegetables like peas, sweet potatoes, and corn are healthy foods that help you gain weight very quickly. They are rich in carbs with almost no fats and protein. They also give you a great source of antioxidants, fibre, vitamins and minerals. With their high-calorie count, these foods are better than asparagus, broccoli, and other Vegetables that are normally considered the best foods that gain weight.
6. Fruits
You normally hear about fruits when it comes to weight loss. The good news is that they are also great for weight gain as they are loaded with calories. For instance, even a small apple gives you an instant boost of 50 calories while a cup of dates contains 490 calories. These high calorie fruits are ideal for a balanced diet as they make the best snacks in between your meals.
7. Whole Grains
In recent years, there has been a lot of debate about consuming whole grains. Although they have been given a bad name, the truth is that whole wheat carbs are the best foods that gain weight. They are loaded with calories but are low in fat and protein. They are also filled with vitamins, minerals and fibre. Foods like oats, whole wheat pasta, whole wheat bread and brown rice are the perfect addition to your weight gain diet.
8. Healthy Oils
Your body needs fat, provided you derive it from healthy sources. Omega-3 fatty acids, for instance, perform a host of functions in the body from eliminating toxins to reducing inflammation. For a balanced diet aimed at weight gain, healthy oils provide up to 120 calories in every tablespoon. Therefore, you get a simple option to top up your calorie intake with these healthy fat foods without having to prepare and eat a whole meal.
9. Whole Milk
Whole milk is just another one of the high calorie foods for weight gain. In just one cup, you get up to 150 calories. Whole milk is also rich in protein which helps you build muscles faster. You can add a mass gainer like ON Serious Mass to enhance the nutritional value and the benefits of whole milk to help you gain weight.
10. Nuts
We have always used nuts as an instant source of energy. They can be incorporated in your diet as foods to help gain weight. This is because they are packed with calories and are the best foods to gain weight. Nuts are also rich in fibre and healthy fatty acids. They can be consumed easily, too. You can use them as snacks in between meals, add them to salads, smoothies, and cereals or just eat them on the go to keep your calorie intake optimal and ensure quicker weight gain.
Conclusion
So this was a curated list of foods for weight gain that you can incorporate in your daily diet. However, remember to balance your meals with all essential nutrients for the right results. You can also consult a certified nutritionist in order to get a customised diet plan suitable for your requirements.
Frequently Asked Questions About Foods For Weight Gain
Is there a way to gain weight quickly?
If you want to gain weight quickly, there are some tips you can follow. Some of these may include increasing the frequency of meals, consuming nutrient-dense foods, exercising, and so on.
Would like to put on 20 pounds I’m 56 years old Lady I weigh at this time 141 pounds and it don’t look good I’m 5’6
It is recommended that you consult your doctor.