There are an endless number of diet plans out there that are ideal for weight loss. However, only a few of them are for weight gain. There are so many people who struggle to find out an effective way to gain muscle mass.
Being skinny or underweight may have some reasons. Eating lesser calories for a longer time period may make you skinny or result in different medical issues. In contrast, consuming too many calories may lead a person to gain weight.
The weight gain foods usually include animal and plant protein, starches, healthy fats and oils, and full-fat dairy. Some men also consider taking supplements like the Nav Nirman DS tablet.
There are so many ayurvedic products in the market for weight gain like ayurvedic weight gain capsules or powder or even syrup.
However, what is suitable for you depends on your weight and the weight you are aiming to reach.
Gaining weight may sometimes be as tough as losing weight.
So, how to gain weight?
Adding certain weight gain foods to your diet and making them a habit can show good results.
Top 10 Weight Gain Foods to Include in Your Diet
Here are the top foods you can consume to gain weight efficiently:
1. Homemade Protein Smoothies
Consuming homemade protein smoothies can be very effective as they provide you with a high amount of nutrition and quickly lead to weight gain. If you wonder how to gain weight without making much effort, smoothies are the best option.
Make your own smoothies at home as the smoothies from the market can contain sugars, and preservatives and have less nutritional value. Plus making your own smoothie can help you choose the flavours and amount of nutrition.
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Milk is filled with nutrients that our body essentially needs. Hence, it is a whole food. It is rich in calcium, carbs, proteins, fats, minerals, and vitamins.
It is a great source of protein which includes both whey proteins and casein. Milk can also help your body to gain muscle mass.
Add at least two glasses of milk every day to your diet. You can also consume it with Nav Paurush Capsule for added benefits.
3. Red Meat
One of the best weight gain foods, red meat provides protein and helps you gain stronger muscles and a healthier body.
It contains creatine and leucine and nutrients that are majorly important to gain muscle mass. Red meats of different kinds including steak are rich in fats and proteins.
Rice is one of the easiest weight-gain foods to add to your diet. They are convenient because rice is cheap and can be found everywhere. Rice is also rich in calories and high in carbs. It means you can consume carbs and calories in good amounts through a single source.
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A high concentration of healthy monounsaturated fatty acids can be found in avocados. added benefits include vitamin K, potassium, and fibre.
Avocado is a healthy way to increase your calorie intake without compromising on nutrition, as it contains over 200 calories per fruit. This fruit is so much full of nutrients.
6. Dried Fruits
Fruits like apples, apricots, and berries can be dried and eaten easily. They have a higher nutritional value and more calories per gram.
These are also rich in antioxidants and vitamins that help in a healthier body. The dried fruit is left with only energy and no water content. If you wonder how to gain weight with light eating, dried fruits are your answer.
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If you want to follow a diet for weight gain then protein-rich foods like eggs are very important. Eggs contain a higher amount of calories and hence this surplus will help you gain weight.
It can add healthy fat to the food, especially when eaten as breakfast. These can be as effective as ayurvedic weight gainers that your nutritionist suggests.
8. Potatoes and Starches
Potatoes are a great source of starch. Similarly, other fruits like oats, squash, and winter root veggies, etc. contain starch and carbs.
These help you gain weight and increase your muscle glycogen stores. You can easily add this to your everyday foods to gain weight.
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Cashews, walnuts, pecans, flax seeds, and more are all good sources for you to gain weight. Nuts also add healthy calories to your diet. You can either eat them raw or mix them with your food or the way you like.
10. Healthy Cereals
Healthy cereals can hugely provide your body with carbs, nutrients, and calories. It is one of the perfect weight gain foods you can have as breakfast. However, you should avoid processed cereals, especially those that have sugar.
There are so many healthy weight gain foods that can be added to your everyday diet in order to gain weight. But you have to make sure that whatever you consume suits your weight and your weight gain goals.
Make sure you follow the proper weight gain diet!
Frequently Asked Questions
- What is the best food to gain weight?
You have many food choices to gain weight. Consume foods that are high in calories and nutrients as these factors help to gain weight. Some foods that are naturally high in calories include Milk, Eggs, Avocado, and Red Meat.
- Which fruit is best for weight gain?
Fruits that are high in calories are very effective in increasing weight. You can choose fruits like Avocados, Bananas, Grapefruits, and dried fruits to effectively gain weight.
- What foods are best for gaining weight?
Weight gain foods list:
- Whole Eggs
- Red meat
- Protein Smoothies
- Healthy Cereals
- Dried Fruit
Disclaimer: This article only provides information to educate the reader. It does not promote skipping or substituting treatments by medical experts. It is recommended the readers consult experts according to personal needs to understand their medical condition precisely.