While most of the population around the world is interested in how to shed some kilos, there are a portion of people who are struggling to gain weight and add those kilos to their body. Some people fall prey to unnecessary junk foods or supplements in order to put on some pounds. If your goal is to add weight to your body, then the first thing you must remember that you cannot just add high-calorie junk foods to your diet chart that aren’t nutritious. One needs to choose healthy foods and weight gain supplements that are nutrient-dense as well as energy-dense. We have come up with 12 such natural foods and effective supplements that can help you to gain weight in a healthy way.
To gain weight one needs to gulp down more and more healthy calories. If you are looking for the best and healthy weight gain fruits, then do not forget to add bananas to your diet chart. One single large sized banana can provide your body with around 100 calories. It is a source of good carbs and lots of energy.
Salmon is not only a tasty fish that can be cooked in various ways to satiate your taste buds, but can also be used as a weight enhancing food. Yes! You herald that right. Do you know tha around 6 ounces of this delicious fish can fill up your body with as good as 240 calories. Salmons are an excellent source of healthy fats, omega 3 fatty acids and protein, which makes it the best food to include in your healthy diet to gain weight.
- Red Meat
Red meat is often considered bad for those who are looking to lose weight, but do you know having them in moderate quantities can turn out to be a blessing for those who wish to gain some kilos? It is one of the best foods that should be included to your weight gain diet plan as it can help in building muscles. 3-ounce of red meat consumption can fill your body with as good as 300 calories.
Don’t forget to add eggs to your weight gain foods list if you want to gain weight quickly. One large egg can give your body as good as 78 calories. To gain weight make sure you eat both the yellow and white part of eggs. You can have it in the form of scrambled eggs, boiled eggs, half fry or as you like.
- Mass Gainers And Weight Gainers
Gainer powders are the best dietary supplements that can be added along with your regular food to gain weight for females and males. These supplements are broadly classified into two types: mass gainer and weight gainers. If you want to gain weight (you are too skinny) then go for weight gain and if you want to gain muscle mass (you are not too skinny) then go for mass gainers. These calorie-rich supplements are rich in protein, carbs, fiber and other vital nutrients that are necessary for gaining weight/ mass.
- Protein Shakes
If you are looking for foods to gain muscle mass, then do not forget to include protein shakes. You can easily make protein shakes at home by mixing nuts and fruits to milk. You can also try protein powders to make delicious shakes at home and get all the nutrients you need to gain weight.
Brown rice is one of the best foods that needs to be added to your weight gain diet plan. This high calorie food is a good source of protein, carbohydrates and dietary fibers that are necessary for gaining weight. Try to add lentils or chicken along with brown rice to make it more delicious and nutrient-rich.
Potatoes are the best high calorie foods for weight gain as these are rich in starch and carbohydrates, both of which helps in gaining weight. Not only this, potatoes can also help to increase your muscle glycogen stores, which is required to produce energy so that you can workout for long hours.
Want to gain weight, then the best thing to do is add peanuts to your daily diet plan. You can have them in the form of peanut butter, protein bars, roasted peanuts or anything that you like. These are not only a great source of protein but also offer healthy fats to your body.
- Milk And Milk Products
Full cream milk and products made from milk are the best foods to gain weight. Mix your protein or gainer supplements with a glass of full cream milk and see the magic on your body. You can have curd,cheese, paneer and other such dairy items to gain weight.
- Brown Bread
Not only are brown bread a rich source of carbohydrates but are also good sources of fibers and other vital nutrients that support weight gain. You can make a high calorie weight gain diet using brown bread by having it with chicken, cheese, peanut butter, etc.
- Nuts And Dry Fruits
Nuts and dry fruits are the best sources of healthy fat, omega 3 fatty acids, protein and other such vital nutrients. These foods will not only help you to gain healthy weight, but will also provide you body with the much needed nutrients so that you are never nutrient deficient.
Conclusion: Have all these foods in moderate amounts along with regular exercise to see quick results in a short amount of time.