It may surprise you that there are plenty of people who struggle to put on weight. People have been saying eat more calories than you need, that is all to gain weight. But it is much harder for a person who has fat metabolism. So it is essential to choose the best foods to gain weight that are also healthy.
The most common options include fish, chicken, red meats, dairy products, and nuts. All of these are readily available as well. For Instance: You can order red meat, chicken, and eggs via Freshtohome. Dairy products and nuts are also readily available. The foods are calorie-rich, great tasting, and good for you. If you are looking to gain weight then simply add the following foods to your diet and make some healthy lifestyle changes to see positive results.
- Red Meat
Red meat is one of the best foods for muscle building. Fatty meats are a great source of protein. Even lean cuts contain high-fat levels compared to plant-based foods. Red meats are also the best source of dietary creatine. Including meat in your diet is an easy way to consume more calories. Studies show that meat intake is linked to weight gain because of its high energy and fat content.
- Dried Fruits
Dried fruits contain a lot of fibre. They are convenient to eat and taste great as well. Dried fruits also provide antioxidants and micronutrients. There are many different types of dried fruit which contain a blend of healthy fats, protein and other essential nutrients. The most common dried fruits are apricots, walnuts, almonds, dates, cashews, and raisins. You can also try dried berries, cranberries, apples, and tropical fruits.
- Healthy Oils
Olive oil can add calories to your pasta, bread, and vegetables. It is rich in healthy monounsaturated fats. Canola Oil is also a great source of monounsaturated fats which make it an excellent choice for cooking oil. In addition to that, you can use walnut and grape seed oils for dressing salads. If you are trying to gain weight, include healthy oils in your diet and avoid processed oils.
Avocados are highly calorie-dense, which are also high in vitamins and minerals. You can add avocadoes to different meals or eat on their own. Avocados can help you reach your designed weight as the fruit contains 322 calories. It is also rich in fats, carbohydrates and protein. Avocadoes are also shown to reduce cholesterol levels, and they are also anti-inflammatory thanks to the presence of oleic acid content.
- Dark Chocolates
Dark chocolates are rich in calories; they also high on antioxidants. It is recommended to choose dark chocolate with at least 70% cocoa content. A 100-gram bar of dark chocolates contains around 600 calories. Dark chocolates are also packed with micronutrients and health-promoting compounds such as magnesium. You can get plenty of calories with dark chocolates to gain weight.
It is an excellent source of calories, fats, and protein. You can add cheese into most dishes for extra calories. In addition to calories, chooses also adds flavour. Cheese is incredibly taste and a good source of healthy fats. It also provides many beneficial nutrients which make cheese a great addition to your diet. A 100 grams serving of cheese include 371 calories, a total of 32g fat, 18g of protein, and 3.7g of carbohydrates.
- Whole Eggs
Pasta is rich in carbohydrates, adding past to your diet is a healthy way to build muscle mass. It is another calories-dense source of carbs. Choose whole-grain pasta which is higher in fibre and micronutrients. Eggs provide a great combination of proteins and healthy fats. You can easily eat three eggs per day athletes, and bodybuilders have six or more eggs daily. It is important to eat the whole eggs. Most beneficial nutrients are found in the egg yolk. Eggs are packed with protein, vitamins, and minerals. You can have boiled, fried, poached or scrambled eggs.
- Full-fat Yoghurt
With full-fat yoghurt, you get a mix of protein, carbs and fat. Yoghurt is a great addition to any smoothie to increase protein content. You can also combine yoghurt with granola, berries, or peanut butter for a well-balanced breakfast. Yoghurt with dried fruits such or nuts and seeds can also replace your evening snack. Another way is to mix with chopped bananas.
Milk contains a good balance of protein, carbs, and fats. It is also a great source of calcium. Milk provides casein and whey protein; both can lead to mass gain. Drink 1-2 glasses of milk with a meal; it contributes to the calorie intake. You can try milk and honey combo. The combination of Banana and milk is also rich in calories. If you are trying to gain weight naturally, then you need to take 1-2 glasses for milk daily.
- Nut Butters
Nuts contain plenty of nutrients such as Vitamin E, Vitamin B6, folic acid, magnesium, zinc, and copper. Nut butter can be added to a variety of snacks such as smoothies, sandwiches and more. Peanut butter is an excellent option, it is packed with the necessary nutrients. Almond butter can also be an excellent choice for weight gain. However, you should check the ingredients on your brand of peanut butter. Seed and nut butter contains healthy fats that have many benefits. They also helo risk of heart diseases.
When it comes to selecting the best foods for weight gain, keep in mind that the key is to choose nutrient-rich foods. There is no need to change your diet drastically. It would be best if you make smart choices such as replacing your consumption of soda with fresh fruit juice or adding a thick layer of peanut butter to a slice fo bread. If you make the right choices, your body will start packing on lean muscle.
With good food, you also need exercise and quality sleep to gain weight. Exercise may also stimulate your appetite for building up your muscles. While you add the foods mentioned above to your diet, it is also essential to keep certain things in mind. Avoid fluids before meals as they reduce your appetite.