Weight loss programs have become a rage in recent years. On the other hand, there are also many people who struggle with weight gain. Simply reversing some of the essential principles of a healthy diet can help you gain weight. It is possible to achieve impressive results by making certain basic calculations and changing your lifestyle.
10 Foods that Are Good to Increase Your Weight
It is possible to gain weight safely and effectively with the help of nutrient-rich foods. Here are some tips for gaining weight within a week naturally without causing health problems. Have a look!
- Milk
A glass of milk contains fat, carbohydrates, and proteins. Additionally, it contains a variety of vitamins and minerals, including calcium. When it comes to building muscle, milk is an excellent choice due to its high protein content.
According to one study, skim milk helped build muscle more effectively than soy-based products after resistance training. The results of a similar study showed that those who drank milk following a workout improved their performance. You can add milk to your diet throughout the day if you are trying to gain weight.
- Red Meat
The consumption of red meat has been shown to increase muscle mass and weight gain. Leucine and creatine are nutrients that boost muscle mass, and steak contains both. Red meats such as steak and burgers are high in fat and protein, which contributes to weight gain.
It is recommended that people limit their consumption of red meat, but leaner cuts are healthier for the heart than fattier ones. Researchers found that adding lean red meat to the diets of 100 women aged 60–90 resulted in 18 percent weight gain and 18 percent strength gains.
- Protein Supplements
The use of protein supplements in combination with resistance training is common among athletes looking to gain weight. You can purchase protein supplements online. In addition to consuming more calories, they may also lead to weight gain at a relatively low cost.
- Dried Fruits
There are many nutrients and calories in dried fruits, and one-quarter cup of dried cranberries contains about 130 calories. There are many people who prefer dried pineapple, cherries, or apples. People can dry fresh fruit themselves or order dried fruit online.
- Whole-Grain Cereals
Vitamins and minerals are added to many bowls of cereal. A few contain little complex carbohydrates and a lot of sugar. It is best to stay away from these. Consider whole grain cereals and cereals containing nuts instead. In addition to carbohydrates and calories, these foods also contain fiber and antioxidants.
- Nuts & Butter
A person who consumes nuts regularly can safely gain weight. In addition to being a great snack, nuts can also be added to a variety of meals, including salads. It is best to eat raw or dry roasted nuts for maximum health benefits.
There is also nut butter that does not contain added sugar or hydrogenated oils that may be beneficial. There should be no other ingredient in this butter than the nuts themselves.
- Try Shakes & Smoothies
Keep away from diet sodas, coffees, and other drinks with few calories and little nutritional value. If you want to reduce your intake of sugar, consider drinking smoothies or shakes made with milk, fresh or frozen fruit, and ground flaxseed. It may be necessary to replace meals with liquids in some circumstances.
- Starch-Rich Diet
A starch-rich diet promotes muscle growth and weight gain in conjunction with some of the foods already mentioned. The added bulk and calories they provide boost the calorie intake of meals.
There are other foods that are rich in starches, such as:
- corn
- quinoa
- buckwheat
- beans
- squash
- oats
- legumes
- winter root vegetables
- sweet potatoes
- pasta
- whole-grain bread
- cereal bars
The glucose found in starches provides energy beyond calories. Glycogen is the body’s storage form of glucose. There is evidence that glycogen can enhance exercise performance and energy.
- Salmon
Salmon contains about 240 calories for six ounces, and it is also high in healthy fats, making it a good choice for weight gainers. Additionally, it contains omega-3 fatty acids and protein.
- Cheese & Yogurt
There are many nutrients in cheese, including fat, protein, calcium, and calories. When trying to gain weight, a person should choose cheeses that are full of fat.
It is also possible to get protein and nutrients from full-fat yogurt. It is best to stay away from flavored yogurts and those low in fat because they are often sweetened. Adding fruit or nuts to yogurt may be a personal preference.
Final Thoughts on Increasing Your Weight
Foods like those above can assist a person in increasing calories in a healthy manner. Using this method will provide a person with a safe and efficient method of increasing weight. Would you like to share your experience of gaining weight with this method?
