Best Healthy Foods to Gain Weight Fast
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For some people, gaining weight or building muscle can be challenging. The common reasons for not able to gain weight starts from skyrocketing stress levels, unhealthy eating habits, irregular meals, lack of physical fitness and genetics because now days everyone is busy in daily routine and careless in health and feel weakness in her/him body.
Doctors usually recommend gaining weight to people who consistently weigh too little which can cause a range of health problems. Body builders and other athletes may also hope to gain weight by building muscle. Weight gain foods can help in gaining weight. In this day and age, it is impossible to resist the urge to desire the perfect body.
There’s no one-size-fits-all when it comes to losing weight. But some foods are more closely associated with weight gain than others.
Many underweight people are physically healthy. Low body weight is due to a variety of causes, including:
- If you’ve been thin since high school and it runs in your family, it’s likely that you were born with a higher-than-usual metabolism. You also may have a naturally small appetite.
- High physical activity.If you’re an athlete, you probably know that frequent workouts can affect your body weight. However, high physical activity also can be a part of an active job or an energetic personality. If you’re on your feet a lot, you may burn more calories than people who are more sedentary (inactive).
What Does Underweight Really Mean?
Being underweight is defined as having a body mass index (BMI). This is estimated to be less than the body mass needed to sustain optimal health.
Some people are naturally very skinny but still healthy. Being underweight according to this scale does not necessarily mean that you have a health problem.
For some people, gaining weight or adding muscle can be just as difficult as losing weight is for others. However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.
Here are the best foods to help you gain weight or add muscle, the healthy way.
Homemade protein smoothies
Its best for the people who does not like fast foods but want to gain weight… Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.
Here are just a few tasty variations you can try.Both have more nutrients and calories than other alternative milks.
- Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.
- Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, full fat Greek yogurt, and 1 scoop of vanilla whey protein.
- Chocolate hazelnut shake: Combine 15 ounces (444 mL) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 mL) of hazelnut butter, and 1 avocado.
- Caramel apple shake: Combine 1 sliced apple, 1 cup (237 mL) of full fat Greek yogurt, 1 scoop of caramel- or vanilla-flavored whey protein, and 1 tablespoon (15 mL) of sugar-free caramel sauce or flavoring.
- Vanilla blueberry shake: Combine 1 cup (237 mL) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 mL) of vanilla Greek yogurt, and sweetener if needed.
- Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.
- Milk has been used as a weight gainer or muscle builder for decades;
- It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals
- Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources
- Try drinking one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or before and after a workout if you’re training.
- Milk smoothies are also a delicious way to add milk to your diet. For an easy morning protein boost, try blending up 1 cup of frozen berries, 1 cup of whole milk, 2 teaspoons of honey, and 1 teaspoon of vanilla (about 275 calories).
Rice is a convenient, low cost carb source to help you gain weight. Just 1 cup (158 grams) of cooked white rice provides 204 calories.
There are many ways to turn relatively bland rice into a taste extravaganza. The easiest way to add taste, calories, and a protein boost is to simply stir in some of these ingredients after you have cooked your rice:
- butter and Parmesan cheese
- broccoli and cheese
- scrambled eggs
- toasted sesame seeds, peanuts, or cashews
Potatoes and starches
Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.
Try to choose one of these healthy sources of starchy carbs:
- potatoes and sweet potatoes
- winter root vegetables
- beans and legumes
Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.
Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria.
With sweet potatoes, you can try out one of the current Instagram trends: sweet potato toast. Prep takes only minutes. Start by washing, drying, and thinly slicing a medium-sized sweet potato, then toast it to your liking either in a toaster or a toaster oven.
Then you add your favorite toppings. For example, slather it with mashed avocado and top with a fried egg (300 calories per serving). You’ve got yourself a perfect breakfast or post-workout snack.
Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.
Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known.
They offer numerous benefits for your health and help fight diseases.
Just one 6-ounce (170-gram) fillet of deboned wild sockeye salmon provides around 250 calories and 12 grams of healthy fats. The same serving packs 37 grams of high-quality protein, helping you build muscle or gain weight.
Consider these convenient, healthy ways of adding salmon to your diet:
- Try giving your usual “tuna” salad a new spin, using canned salmon instead.
- Make a Cobb salad substituting canned salmon for the traditional chicken, then add bacon, hard-boiled egg, avocado, lettuce, and tomatoes.
- Give smoked salmon a try. Slather cream cheese on whole grain bread or crackers, add smoked salmon, and top with cucumber, tomato slices, or capers.
- Make a salmon salad with leafy greens, asparagus, and some full fat plain Greek yogurt, mayonnaise, or sour cream.