In this article, we will be discussing Food items that help to gain weight. A person who is underweight is likely to experience health problems like :
- infertility
- developmental delays
- a weakened immune system
- osteoporosis
- risk of complication during surgery
- malnutrition
Gaining weight can be a struggle, but the following foods may help. They can increase muscle and boost overall health performance.
HERE ARE SOME FOOD WHICH MAY HELP GAINING WEIGHT :
1. MILK
- Milk contains a mix of fat, carbohydrates, and proteins.
- It is also a good source of vitamins and minerals, including calcium.
- The content of protein in milk makes it a good choice for people trying to build muscle.
- One theory found that after an r training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.
- A similar theory involving women in training showed amazing results in those who drank milk following a workout.
- For anyone who is looking to gain weight, milk should be added to the diet throughout the day.
2. PROTEIN SHAKES
- Protein shakes can help a person to gain weight easily and effectively. A shake is most effective to build muscle if drunk correctly after a workout.
- However, it is important to calculate that premade shakes mainly contain extra sugar and other additives chemicals that should be avoided. Check labels on the product carefully.
- A range of different varieties of protein shakes is available for purchase in health food stores market and online shopping sites.
3. RICE
A bowl of rice contains about 200 calories, and it is also the best source of carbohydrates, which donate to weight gain. Many people find it very easy to absordrice into meals hold proteins and vegetables. This is one of the best and cheap food items to gain weight.
5. RED MEAT
- gobble red meat has been shown to really help in building muscle and gaining weight.
- Steak has both leucine and creatine, nutrients that play a very important role in boosting muscle mass. Steak and other red meats have both protein and fat, which enhances weight gain.
- While a person is advised to limit their intake of red meat, leaner cuts of red meat are much healthier for the heart than fattier cuts.
- One experiment found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase their strength by 19 percent while undergoing hard training.
6. NUTS & NUT BUTTER
- ingesting nuts regularly can help a person to gain weight safely. Nuts are an amazing snack and can be added to different meals, including salad sweets. Raw roasted nuts have the most health benefits.
- Nut butter is made without added sugar or hydrogenated oils can also help. The only ingredient in these butter is the nuts.
- Different varieties of nut butter are available on online sites.
7. WHOLEGRAIN BREAD
- This whole grain bread contain good carbohydrates, which mainly promotes weight gain. Some wholegrain bread also contains seeds, which provide extra benefits.
8. OTHER STARCHES
Starches mainly help some of the foods already listed to enhance muscle growth and weight gain. They add bulkiness to meals and increase the number of calories consumed.
foods rich in starches include:
- potatoes
- corn
- quinoa
- buckwheat
- beans
- squash
- oats
- legumes
- winter root vegetables
- sweet potatoes
- pasta
- whole-grain cereals
- whole-grain bread
- cereal bars
other thenadding calories, starches provide good amount of energy in the form of glucose.
9. PROTEIN SUPPLEMENT
- Athletes who are looking to gain weight should use protein supplements to enhance muscle mass, combining with good training.
- Protein supplements are available for purchase in online stores. They are an inexpensive way to have more calories and a good food item to gain weight.
10. DRY FRUITS
- Dry fruits are mainly rich in nutrients and calories, with one cup full of dried cranberries containing around 135 calories.
- Many people usually prefer dried pineapple, cherries, or apples. Dried fruit is mainly available on online sites, or a person can also dry fresh fruit at home.
11. WHOLEGRAIN CEREALS
- Many bowls of cereal are fulfilled with vitamins and minerals.
- Some contain a large amount of sugar and few hard carbohydrates. These should be mainly avoided.
- Select cereals that usually contain whole grains and nuts. These have good and healthy levels of carbohydrates and calories, as well as good as nutrients such as fiber and antioxidants.
ALSO DON’T FORGET TO SUBSCRIBE TO OUR NEWSLETTER.