The best foods for weight gain usually contain plants and animal protein, fats and oils, complex carbohydrates, and daily products made with whole milk. Some people gaining weight or adding muscle can feel as difficult as losing weight is for others.
For weight gain, you need to try to take in more calories then you burn throughout the day by eating many frequent, smaller meals. Adding certain foods to your diet can provide extra calories and nutrients, like protein, Vitamin C, and Vitamin D to make weight gain efforts both safe and effective.
Gaining weight is as difficult as losing it. It can be challenging if you have a fast metabolism or if you have a restricted diet or poor appetite, but simply added a few high calorie foods can help you gain weight in your diet also help boost your stamina.
Here are 10 foods for weight gain which help you add muscle in a way that work for you and very effective.
1. Potatoes And Complex Carbohydrates
Potato is a rich food effective way to add calories. Complex carbohydrates can lead to a steady release of energy and nutrients. Corn, oats, quinoa, squash, beans and legumes are a sources of complex carbohydrates. They improve your muscle glycogen stores and important nutrients which helps in weight gain.
2. Whole Eggs
Eggs are one of the healthiest muscle- building foods on the planet. They provides a convenient, affordable of high quality of protein and fats.
The eggs can be a part of a weight gain eating plan. For most otherwise, healthies people there is no limit to the number of eggs you should eat in a day. Omelets are a favorite meal any time of the day. You can add the meats, veggies and cheese.
3. Milk Shakes And Smoothies
Homemade protein and smoothies can be a highly nutritious and effective way to weigh gain. In homemade protein milk shakes is best food for weight gain. Making your own smoothies gives you full control over the ingredients and can help to boost calories in your body.
A protein smoothies offer a great way to increase your daily calories in a portable way. Some tasty variations you can try, in which banana shake, vanilla berry shake, super green shake and chocolate banana nut shake are in list. These type of shakes and smoothies provide 400 to 600 calories along with a high amount of protein.
4. Nuts And Seeds
Nuts and seeds are richest food and helps In weight gain. many nuts and seeds are good sources of unsaturated fat, and also provide plenty of calories. For Example 20 g of almond butter provides 129 calories, calcium and magnesium.
Nuts and seeds can also contain saturated fat, so it is best to consume them in moderation and safe way to weight gain.
5. Avocados
Avocados and avocado oil are natural source of un saturated fat. Whole avocados are rich in minerals such as calcium. magnesium and potassium. But avocado is not high in vitamin C. It is also supporting skin and immune system health. It helps to digest the food. A person can increase the calories content of salads and smoothies by adding some avocado.
6. Salmon Fish / Fatty Fish
Salmon fish is rich in essential fatty acids and proteins. They help to gain weight and also boost your immunity. Fatty fish such as salmon fish rich in Omega-3 present which is the best source that is significant for weight gain. You can cook it in different ways or different dishes like fried fish, steamed fish and smoked fish.
7. Whole Grain Bread
The simple whole bread is a good source of carbs that will increase your weight. They can be a well-balanced meal when it prepared with protein sources like eggs, meat and avocado.
8. Red Meat
Red meat is a rich source of protein that helps to build your muscles and increase your weight. It contains leucine and creatine, nutrients that play a significant role in boosting muscle mass and provide protein that can help you to weight gain.
9. Olive oil
Olive oil is calorie-dense and high in monounsaturated fats, which is a type of unsaturated fat. it contains 120 calories, so just a small amount per day can boost calories intake, as well as adding flavor to salads, pasta and other dishes.
10. Dark Chocolates
This delight is very healthy for body. It is a packet in antioxidants that promote better functioning of the heart. 100 g bar of dark chocolate with 70 to 80% cocoa contains 11 g of fiber and 675 of the RDI for iron. It comes under our list of the best food to gain weight.
List of foods that help in weight gain
Weight gain is a complex process that depend on the calories you consume and burn. Weight gain food list to determine its value and efficiency in weight gain safely.
| 1. Dairy products | 61 calories per 100 grams |
| 2. Salmon fish | 206 calories per 100 g |
| 3. Avocado | 169 calories per 100 g |
| 4. Brown rice | 123 calories per 100 g |
| 5. Potatoes | 101 calories per 100 g |
| 6. Chickpeas | 184 calories per 100 g |
| 7. Macadamia nuts | 718 calories per 100 g |
| 8. Firm tofu paneer | 144 calories per 100 g |
| 9. Granola homemade | 489 calories per 100 g |
| 10. Chicken legs and meat | 184 calories per 100 g |
FAQ’s
According to general plan may include
1. eating more frequently
2. Slowly begin to eat 5 to 6 meals during the day
3. Try milk shakes and smoothies
4. add red meat in your diet plan
5. exercise
If you consume more energy than you expend, you will gain weight . The use of best foods which contain calories and protein helps to gain weight.
Red meat, milk shakes,
potato chips, nuts,
yogurt, whole grain,
brown bread, fruits,
vegetables and dark chocolates.
Fast foods, cold drinks and cookies sugary breakfast may cause underweight.
1. Oil and butter
2. candy
3. chips
4.chicken wings
This means you can eat more calories in a smaller volume or portion size with fats vs protein. Adding healthy fats like avocado, seeds, olive oil, coconut oil, can help you eat 4000 calories per day for gaining weight.
For beginners, a calorie intake of around 1800 to 2400 calories per day is a common rang for maintaining weight.