Are you skinny or underweight? Are you looking for tips on 'how to gain weight'? Just as many find it difficult to lose weight, certain people also struggle to gain weight.
If you are among those who are planning to add extra kilos and build muscle but want to do it in a healthy and realistic way, then you have come to the right place. In this blog article, we will explore the top weight gain foods that are not only healthy, nutritious and delicious, but you can also easily incorporate them in your day-to-day diet.
1) Whole Milk
Whole milk is a great source of protein, calcium, carbohydrates, minerals, vitamins, and healthy fats. A cup (100 gm) of whole milk provides about 60 kcal. Since it is high in calories, it makes for an excellent choice for people intending to gain weight. Whole milk also contains essential nutrients like amino acids, which are the building blocks of protein. Proteins are known to help add muscles to your body. Milk is also rich in calcium and vitamin D, which are important for bone health.
You can drink a big glass of whole milk on its own or use it in smoothies, a bowl of cereals, beverages like tea and coffee, etc.
2) Rice
Rice is a staple food in many countries and cultures. It is not only a cheap and easily available cereal grain but is also a good source of carbohydrates and calories. In fact, one cup of rice (158 gm) provides about 205 kcal. Rice is rich in vitamins and minerals, including vitamin B6 and magnesium. Rice also has fiber, which can help improve digestion.
One of the easiest ways to incorporate rice into your regular diet is by including it in your main course and teaming it with high protein-based curry and vegetables as a side dish.
3) Potatoes
Potatoes are starchy root vegetables that are consumed widely in many parts of the world. They are calorie-dense and a good source of carbohydrates, fiber, vitamins, and minerals. Potatoes are also rich in potassium, which is important for maintaining a healthy blood pressure level.
Potatoes can be included in your diet in a number of ways. You can enjoy them boiled, baked, roasted, or mashed. Potatoes can also be used in gravies, side dishes, and snack items.
4) Whole Eggs
Eggs are a complete protein source, meaning they contain all nine essential amino acids that our body needs. Eggs are also rich in vitamins and minerals, including vitamin D, calcium, and choline. They are also a good source of healthy fats. According to the nutrition information provided by the USDA, 1 large (50 gm) hard-boiled egg provides 71.5 Kcal. As a result, eggs are considered one of the top muscle-building and weight-gaining foods.
You can enjoy eggs in various ways, such as boiled, scrambled, as an omelet or in curries.
5) Nuts and Nut Butters
Nuts and nut butters (like peanut butter, almond butter, hazelnut butter, etc.) are high in calories and healthy fats, making them a great choice for weight gain. They are also rich in protein, fiber, and essential nutrients like vitamin E and magnesium. Nuts and nut butters can help you stay full for longer and provide sustained energy throughout the day.
You can snack on a handful of nuts or add nut butters to smoothies and shakes, oatmeal, crackers, or sandwiches and increase their calorific value.
6) Whole Grain Bread
Whole grain bread is a nutritious and delicious option for healthy weight gain. It is made from whole grains like wheat, oats, barley, rye or a combination of these grains. Unlike refined white bread, whole grain bread retains the nutrient-rich bran and germ of the grain, which offers enough energy and promotes digestive health. They also provide essential nutrients like fiber, vitamins, and minerals. Additionally, the complex carbohydrates in whole grain bread provide a steady source of energy, which is ideal for supporting an active lifestyle and adding muscle.
The simplest way to incorporate whole grain bread into your diet is by consuming it as a sandwich. You can add your favorite nut butter, avocado, seeds, and other vegetables to maximize its nutrition and calorie count.
7) Avocado
Avocado is a nutrient-dense fruit. A 100-gram avocado provides 160 kCal and is packed with healthy fats, vitamins, minerals, and carbohydrates. It is, in fact, an excellent source of monosaturated fats, which is not only good for your heart but also helps you in your weight gain mission.
You can enjoy avocado on whole grain bread, toasts, salads, or as a topping for your favorite dishes. Soft avocadoes can also be used to make guacamole.
8) Fatty Fish
Fatty fish, such as salmon, mackerel, trout, and sardines, are excellent choices for healthy weight gain plan. They are rich in omega-3 fatty acids, which not only support heart health but also have anti-inflammatory properties beneficial for overall well-being. Moreover, fatty fish also provide protein and essential nutrients like vitamin D and B. Incorporating fatty fish into your diet can help you add lean muscle mass while promoting a healthy metabolism and supporting your weight gain journey.
You can steam or fry the above fish. You can also make fish curry and relish it with rice.
9) Cheese
Cheese is a calorie-dense dairy product that is available in a number of varieties, flavors, and textures. It is rich in protein, calcium, and healthy fats and is also a good source of vitamins A and B12. Cheese is a complete protein source, as it contains all the essential amino acids. Some aged cheeses. like cheddar, gouda, Swizz, Edam, and provolone are good sources of probiotics, which are beneficial bacteria that can help improve digestion.
Cheese is quite nutritious and tasty. You can add them to sandwiches, pasta, parathas, omelets, salads, or toppings for snacks. However, it is advisable to eat cheese in moderation, as it is high in saturated fats and calories.
10) Beans and Legumes
Beans and legumes are nutritional powerhouses that are ideal for healthy weight gain. Packed with protein, fiber and complex carbohydrates, they provide adequate energy and promote muscle growth. Additionally, their high fiber content aids in digestion and helps regulate appetite, making it easier to consume more calories. Including beans and legumes in your diet not only supports weight gain but also contributes to overall health.
Options like black beans, chickpeas and lentils offers versatility in meals, whether in soups, salads, curries or main dishes.
In conclusion, remember to incorporate these foods into your diet and combine it with regular exercise to promote healthy weight gain. Additionally, you can also consult with a healthcare professional or dietician to get personalized recommendations based on your individual needs and health goals.
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