You probably already know how challenging it is to put on weight if you are underweight. People assume it’s simple: all you have to do is keep eating until your body gains some weight.
That’s not exactly how it can be done, though. You must consume nutritious foods with weight-gaining properties.
You’ve come to the perfect place if you’re attempting to gain weight and need healthy food advice and suggestions. If you Want to know how to gain weight fast naturally in one week, Here is the link to the weight gain process.
It’s not just people who are underweight or skinny, bodybuilders and athletes also frequently search for appropriate healthy weight-gain foods. The most fantastic foods to gain weight that are nourishing in nature and include good fats are listed below.
Some of these foods are also high in protein and aid muscle growth.
Some of the best weight gain foods list:
1. Banana
Because they are high in calories, carbohydrates, and minerals, bananas are one of the best foods for gaining weight. For a healthy and rapid weight gain, consume about 4-5 ripe bananas daily.
You can have it raw, in smoothies, as shakes, in fruit salads, with pancakes & waffles, or any other way you prefer. This fruit has a delicious flavor and also provides energy.
They can also help with digestion and speed up the body’s metabolism. It’s time to go bananas for bananas!
2. Potatoes
The king of vegetables and pretty much everyone’s favorite- the potato! Potatoes can be cooked in various ways and have a rich, creamy texture.
It contains a lot of carbohydrates and minerals. They complement a variety of cuisines and have a great flavor character. It may be served as a side dish or as a main course.
If you are on a weight gain diet, put potatoes in curries, have them as fries, make a delicious mashed potato as a side for your steaks, make anything with it and you know it’s going to be a yummy dish!
3. Cheese
What is that ingredient that you can never put enough of in a dish? Cheese– the more, the better!
Put a slice of it on top of your bread or in between two, put it in your pasta and pizza, bake your chicken with it, make cheese balls and have them fried, or simply have it raw with a glass of wine- the ways to have cheese are innumerable but irrespective of the way you choose to consume it, we promise it’s going to taste delicious!
It is a fantastic source of nutritious calories and fat. The best option for cheese if you’re aiming to gain weight is full-fat cheese, so indulge! It is one of the best foods to increase weight.
You’ll be astounded by the effects if you include cheese in your diet regularly.
4. Rice
A filling and healthy way to gain weight is with rice. It is loaded with nutrients and carbohydrates that may help with weight gain.
The best thing is that it keeps you satisfied for a longer period despite having a significant number of healthy calories. For millions of Indians, it is a staple dish that is present in pretty much every other home.
Include rice in your everyday diet- be it for lunch or dinner- to gain weight quickly but in a healthy manner.
5. Peanut Butter
One of the most popular spreads worldwide- peanut butter, is loved by people of all age groups.
Many people throughout the world rely on peanut butter for weight gain since it has nutritious calories: As a very wholesome and nutritious snack, peanut butter is popular among athletes, gym enthusiasts, and bodybuilders.
The best aspect is that it comes in a variety of textures and flavours, in addition to being high in protein and fibre.
So, if you’re trying to gain weight, don’t think twice before spreading some extra peanut butter on your bread every morning or putting an extra scoop of it in your daily shakes.
6. Whole eggs
A delicious, nourishing, and healthful food to gain weight is whole eggs. It is a nutrient-dense food that may be prepared in a variety of ways- omelets, fried egg, scrambled egg, hard-boiled egg, egg curry, etc.
It also has significant levels of vitamins and protein. People who are trying to lose weight should only eat egg whites. But if you are trying to gain some amount of weight, one of the most common foods to increase weight is whole eggs.
7. Dried fruits
Dry fruits scream nutrition more than anything else! Dry fruits such as cashews, peanuts, raisins, and almonds are great for gaining weight and are a nutritious choice whenever you’re hungry.
These are amazing high-calorie foods for weight gain. These keep you full and give your body nutrients in addition to good fats.
So, if you are trying to put on some weight, the next time you are hungry, be it right after waking up in the morning or the evening after a hectic day, don’t forget to snack on some dry fruits- healthy and tasty!
8. Fatty fish
As the name implies, fatty fish are rich in healthy fats that are beneficial to your body and ideal for weight gain.
They are high in calories and have omega-3 fatty acids. Salmon, tuna, hila fish, mackerel, tilapia, and trout are some of the wonderful fatty seafood options.
So if you follow a non-vegetarian diet, you should give these fish a try to gain weight!
9. Avocados
Avocados are a fruit that is high in fat and calories. It is one of the best high-calorie foods for weight gain. The fact that it includes beneficial fats that can aid in weight gain is a plus.
Up to 300 calories we may Be in one giant avocado, which is a healthy way to eat more calories, right?
Make a delicious guacamole dip with this fruit, put it on your bread, and enjoy a good Avocado toast, eat it raw with some seasonings, make a smoothie out of it, or put it in your salad/burrito bowl- have it in whichever way you want, but it’s a very healthy option!
10. Yoghurt
If you want to gain weight, dairy should be your first choice. One of the healthiest foods to gain weight is yoghurt. Just keep in mind that full-fat yoghurt is better if you want the greatest outcomes.
They have a very silky texture and a fair amount of fat and calories. You can also add a little bit of sugar and some fruit to it to make it a dish with even higher calories.
Add these items to your diet and it will help you put on a few kilos in your weight.
Frequently Asked Question:
- Whole Grains: Choose whole grains like brown rice, quinoa, oats, and whole wheat bread. These provide complex carbohydrates & fiber.
- Lean Proteins: Include sources of lean protein in your diet, such as poultry, fish, lean cuts of meat, tofu, legumes, and dairy products. Protein is crucial for muscle growth.
- Healthy Fats: Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These are calorie-dense and provide essential fatty acids.
- Caloric Surplus: To gain weight, you need to consume more calories than your body burns. Aim for a modest caloric surplus, perhaps an additional 500 to 1000 calories per day.
- Balanced Diet: Prioritize a balanced diet that includes a mix of carbohydrates, proteins, and healthy fats. Include a variety of nutrient-dense foods to ensure you’re getting essential vitamins and minerals.
- Frequent Meals and Snacks: Instead of three large meals, consider eating smaller, more frequent meals throughout the day. Include snacks between meals to increase overall calorie intake.
[…] Avocados are a natural source of several vitamins, fiber, minerals, and healthy fats. Foods that are rich in fat or fiber can help you feel more satisfied after eating. People who eat avocados weigh less and are healthier than people who don’t. Avocados may even help in avoiding weight gain. […]