10 Healthy Foods That Can Help You To Gain Weight
Gaining weight is as difficult as losing weight. While loasing weight is the goal of a majority of people, there are some who really want to gain a few kilos.
But it is important to gain weight in a healthy manner by consuming foods that help in building lean muscle mass, increase bone density and balance the hormones.
Here are 10 healthy foods that can help you to gain weight.
Banana is the first choice when it comes to weight gain. They are loaded with dietary fiber, potassium, protein and folate, and healthy fats that play an essential role in weight gain.
Consuming a banana everyday will boost your energy level and improve your stamina. Having two bananas with a little honey will help you gain weight quickly.
Milk is a complete food because it is rich in all nutrients that are essential for our body. It is high in proteins, calcium, carbs, fats, minerals, and vitamins. It is an excellent protein source that provides both casein and whey proteins. It can help you add muscle mass to your body.
Rice is one of the convenient and cheap sources of carbohydrates that is essential to gain weight. Rice is also a calorie-dense food that means you can obtain carbs and calories from a single serving. One cup of rice provides about 200 calories that contribute to gain weight.
You can have rice with different curries and veggies that are high in proteins. It is the easiest way to add taste, calories, and a protein boost.
4. Dried Fruits
Consuming dried fruits can be beneficial for weight gain. This super-food contains various antioxidants, proteins, calories, and micronutrients.
All types of dried fruit have a naturally high sugar content that makes them great for gaining weight. You can eat them raw or roasted as well as can add them in yogurt, smoothie. A daily handful of dried fruits such as almonds, walnuts, and cashew are best for weight gain.
5. Homemade Protein Smoothies
Homemade protein smoothies are highly nutritious and are a quick way to gain weight.
Also, homemade smoothies are healthier as compared to the ones available in the market as they are full of sugar and lack nutrients. It also gives you full control over the flavour and nutrient content.
Avocados are loaded with healthy fats. They are fairly calorie-dense and therefore a great food to help you gain weight. Just one large avocado provides around 322 calories, 29 grams of fat, and 14 grams of fibre.
They are also high in vitamins, minerals, and various beneficial plant compounds.
7. Oily Fish
Oily fish such as salmon is rich in essential fatty acids and proteins. They help to gain weight and also boost your immunity.
Omega-3 present in these fishes is the best source that is significant for weight gain.
8. Starchy Foods
Starchy foods such as potatoes and corn are a famous, tasty option for quick weight gain. It is a cost-effective option that provides extra calories for your body. This food contains carbs and calories that increase muscle glycogen stores.
Many of these starchy foods have carb sources that also provide essential nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria.
9. Whole Grain Bread
Whole-grain bread is a good carb source to help you gain weight. Very simple, high calorie, and well-balanced meals can be prepared by combining bread with protein sources such as eggs, meat, and cheese.
10. Whole Eggs
Eggs are the healthiest muscle-building food loaded with protein, healthy fat, fat soluble vitamins and other nutrients. One egg contains 75 calories which is perfect for weight gain.