Interested in GAINING some WEIGHT Fast. Here are foods you should EAT.
A matter of how to gain or shed weight is a personal preference.
However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.
Here are 10 of the best foods to help you gain weight or add muscle, the healthy way.
1. MILK
Milk has been used as a weight gainer or muscle builder for decades.
Its a balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals.
For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting.
Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources.
Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.
Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins.
2. RICE.
Rice is a convenient, low-cost carb source to help you gain weight. Imagine Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat (6).
It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.
3. NUTS and NUT BUTTERS.
Nuts and nut butters are a perfect choice if you're looking to gain weight.
Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats (8).
Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.
Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.
Nuts and nut butters are delicious, high-calorie treats. They’re great for you and easy to add to many different snacks or recipes.
4.MEAT
Red meats are probably one of the best muscle-building foods available.
For example, steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue
In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world's best muscle-building supplement.
Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight.
The women gained mass, had an 18% increase in strength and an increase in the important muscle-building hormone IGF-1
Both lean and fatty meats are a great source of protein, though fatty meat provides more calories, which can help you gain weight.
5. 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:
Corns
Potatoes and sweet potatoes
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.
Glycogen is the predominant fuel source for most sports and activities.
Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria.
6. SALMONS and OILY FISH
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 fight diseases.
Salmon and other oily fish are a great source of incredibly healthy omega-3 fats. They also provide high-quality protein to help you build muscle.
7. WHOLE-GRAIN BREAD.
Whole-grain breads are another good carb source to help you gain weight.
You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat and cheese.
When purchasing bread, aim for natural whole-grain and seeded breads. Healthy versions, such as, are available in most grocery stores.
Whole-grain breads can be effective to gain weight, especially when combined with a good protein source.
8.AVOCADOS
Avocados are loaded with healthy fats.
Unlike other whole fruits, avocados 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 17 grams of fiber (28).
Avocados are also high in vitamins, minerals and various beneficial plant compounds.
Try adding avocados to your main meals and other dishes such as omelets or sandwiches.
Avocados are full of healthy fats and nutrients. They're versatile and can be added to many different meals or eaten on their own.
9.WHOLE EGGS
Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.
It's also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.
As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption — you can easily eat three eggs per day if you want.
In fact, many athletes or bodybuilders will eat six or more daily.
Eggs are one of the best foods for building muscle. There's no limit to the number you should eat in a day, and they're full of nutrients.
10.YORGURT
Full-fat yogurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs and fat.
There are numerous snacks and healthy weight-gain recipes based on yogurt. Here are a few:
Full-fat yogurt is another ingredient that can help you add healthy fats and protein to your diet. It's great on its own or as an ingredient that works in many dishes.
Conclusion
While u consider 10 above put in mind that
Lifting weight is important too, so that the additional calories can be used to build muscle instead of just adding fat.
Any suggestions/comment highly welcomed
© Afyafitness20
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