Doctors usually recommend people who weigh less than normal to gain weight because being too thin can cause serious health problems. Bodybuilders and other athletes also want to gain weight by building muscle. Gaining weight can be hard, but the foods below may help you gain weight, build muscle, and boost overall health.
First: Milk
A protein shake made with milk can help you gain weight easily. It's even better if you drink it shortly after working out. Milk is a great mix of fats, carbs, and proteins. It also has lots of vitamins and minerals like calcium. The protein in milk makes it a good choice for people trying to build muscle. A study including women doing resistance training showed better results for those who drank milk after exercising.
Second: Rice
One cup of rice has about 200 calories. It's a good source of carbs which help you gain weight. Rice is easy to add to meals with proteins and vegetables.
Third: Red meat
Eating red meat helps build muscles and gain weight because steak has amino acids like leucine and creatine. These nutrients play an important role in boosting muscle mass. Steak and red meat generally contain protein and fats which support weight gain. A study showed that adding lean red meat to meals of 100 women aged 60 to 90 helped them gain weight and increased their muscle strength by 18 percent during resistance training.
Fourth: Nuts and nut butter
Eating nuts regularly helps you gain weight safely. Nuts are a great snack and can be added to many meals like yogurt and salads. Roasted raw nuts have many health benefits.
Fifth: Whole grain bread
This bread has complex carbs that can help you gain weight. It also contains seeds that give you lots of extra benefits.
Sixth: Starches
Starches help build muscle and gain weight. Foods high in starch include:
- Potatoes
- Corn grains
- Quinoa
- Buckwheat
- Beans
- Pumpkin
- Oats
- Legumes
- Winter root vegetables
- Sweet potatoes
- Pasta
Besides adding calories, carbs also give energy in the form of glucose.
Seventh: Salmon
Salmon has healthy fats, omega 3, and protein. Every 250 gm has about 240 calories. It’s rich in healthy fats, making it a good choice if you want to gain weight.
Eighth: Dried fruits
Dried fruits are full of nutrients and calories. A quarter cup of dried cranberries has about 130 calories. Many people prefer dried pineapple, cherries, or apples.
Ninth: Avocado
Avocado is packed with calories and healthy fats, plus some vitamins and minerals. It helps you gain healthy weight safely. It also gives your body unsaturated fats.
Tenth: Dark chocolate
Dark chocolate is rich in fat and calories. It also has antioxidants. So if you want to gain weight, pick chocolate with at least 70% cocoa.
Eleventh: Whole grains
Many grains are topped with vitamins and minerals. But some have a lot of sugar and little complex carbs. So pick grains with whole grains and nuts. They have healthy carbs, calories, fiber, and antioxidants.
Twelfth: Eggs
Eggs are a good source of protein, healthy fats, and other nutrients mostly found in the yolk.
Thirteenth: Fats and oils
Oils from olive, avocado, and coconut have high calories and healthy unsaturated fats. One tablespoon of olive oil has about 120 calories.
Fourteenth: Cheese
Cheese is a good source of fat, protein, calcium, and calories. Anyone wanting to gain weight should choose full-fat cheeses.
Fifteenth: Yogurt
Full-fat yogurt has protein and nutrients. It's recommended for people who are underweight. Avoid flavored yogurt because it has less fat and usually added sugars.
Sixteenth: Pasta
Pasta can give you a dense source of calories and lots of carbs to help healthy weight gain. Avoid white pasta and go for whole grain pasta instead.
